During digestion, your body converts any calories it doesn't immediately need into a type of fat known as triglycerides that is stored in your fat cells for later use. Between meals, your body converts these stored triglycerides back into calories for energy. Triglyceride levels are measured through a blood test. According to MayoClinic.com, most healthy adults should have a triglyceride level of less than 150 mg per dL of blood after fasting for nine to 12 hours. Triglyceride levels are considered "high" once they reach 200 mg/dL and "very high" once they reach 500 mg/dL. If you are trying to lower your triglycerides through diet, you'll want to develop a low-sugar and low-fat diet plan.
High Triglyceride Dangers
High triglyceride levels are linked to various heart and cardiovascular conditions, including coronary artery disease and heart disease. Although the exact cause is unclear as of May 2011, high triglycerides seem to cause artery walls to harden or thicken, blocking blood flow. When this happens, your risk of heart attack and stroke greatly increase. In some cases, high triglyceride levels indicate a more serious medical condition, including uncontrolled diabetes, liver disease, kidney disease or hypothyroidism.
Sugar
Although a wide variety of foods contain some type of sugar, avoid those that are high in simple sugars, which contribute significantly to high triglycerides. Simple sugars include corn syrup, fructose, glucose, high fructose corn syrup, honey, maltose, molasses and sucrose. The Cleveland Clinic recommends a daily sugar intake of no more than 8 percent of your total daily calories. Foods that are often high in sugar include candies, desserts, cereals, granola bars, fruit-flavored snacks, ice cream and jelly. If possible, opt for low-sugar or sugar-free versions of your favorite treats.
Grains
When trying to loser triglycerides, avoid foods that are high in refined grains and simple carbohydrates, such as white bread, pasta and rice. Instead, choose bread, pasta, cereal and crackers that are made from whole grain oats, barley or whole wheat. And, if the first ingredient on the list contains the word "bleached" or "enriched," avoid it altogether as it will only result in higher triglyceride levels. When choosing whole wheat pasta, bread or rice products, opt for those with a high amount of dietary fiber. As fiber moves through the body, it is thought to help lower cholesterol and triglyceride levels.
Fats
A high intake of dietary fat can also contribute to high triglyceride levels. Saturated fat and trans fats are particularly detrimental to your health. The Cleveland Clinic recommends limiting daily saturated fat intake to less than 7 percent of total daily calories and cholesterol to less than 200 mg daily. In regard to trans fats, avoid those altogether if possible. Instead, opt for healthy fats that can actually reduce triglyceride levels. These fats include monounsaturated fats and polyunsaturated fats, which can often be found in olive oil, canola oil, nuts, seeds and fatty fish.
