Triglycerides are a type of fat that circulate in your bloodstream. Triglycerides are composed of dietary fat attached to a sugar molecule. Any extra calories that you eat but your body does not need immediately for energy are converted into triglycerides to be stored in fat cells. It is normal and healthy to have triglycerides circulating in your bloodstream. However, elevated triglyceride levels can increase your risk for heart disease.
Triglyceride Guidelines
Your triglyceride levels can be measured with a fasting blood test. Overnight fasting from food and alcohol is necessary for an accurate test result. According to the National Cholesterol Education Program, normal triglyceride levels are less than 150 mg/dL. Triglycerides between 150 and 199 mg/dL are classified as borderline-high. High triglycerides range between 200 and 499 mg/dL and triglycerides measuring 500 mg/dL and higher are classified is very high.
Diet and Triglycerides
Triglyceride levels are largely affected by the foods you eat, and elevated triglyceride levels can be corrected by making changes in your diet. To lower your triglycerides, limit the amount of simple sugars in your diet including juice from concentrate, soda, candy, chocolate, cookies and sugar. Opt for sugar-free or "diet" products when available. Refined carbohydrates, such as white bread, white rice and pasta can also increase triglyceride levels. Instead, choose brown rice and breads, crackers and pastas made with whole grains. Drinking alcohol can also increase your triglyceride levels. Limit or avoid beer, wine, mixed drinks and all other alcohol. A diet rich in omega-3 fatty acids can help decrease triglyceride levels. To increase your omega-3 fatty acid intake, the American Heart Association recommends replacing red meats high in saturated fat with fatty fish, such as salmon, sardines, tuna and tilapia twice a week. Omega-3 fatty acids are also found in flax seed, soy beans, canola oil and walnuts.
Lifestyle Changes
In addition to changing your diet, making healthy changes in your lifestyle can also help lower triglycerides. The American Heart Association recommends at least 30 minutes of moderate-intensity exercise a minimum of five days a week. If you are overweight, achieve a healthier weight with exercise, portion control, and a healthy diet. Even small amounts of weight loss can reduce triglyceride levels and your risk for heart disease.
Professional Resources
If you have questions about a diet that will help you lower your triglycerides, consult a registered dietitian. A dietitian can guide you in healthy diet and lifestyle choices. Dietitians can give you detailed information on what a healthy weight is for you and can help you manage your medical conditions with a healthy diet.
