Mean triglyceride levels have been on the rise in the United States since 1979, according to the American Heart Association. Although the exact nature of the relationship between raised triglyceride levels and the risk for development of cardiovascular disease remains a point of debate, it is clear that high levels of triglycerides when paired with other risk factors places you at a higher risk for heart disease.
Triglycerides
Triglycerides are a type of fat that occurs in the blood. The levels of triglycerides in your blood increases after meals that are high in saturated fats. However triglyceride levels also increase when surplus calories, sugars and alcohol are stored in your blood. When the level of triglycerides in your blood is too high, your body is unable to break them down and they become fatty deposits that line your arteries. Over time this leads to a hardening of the arteries, referred to as atherosclerosis.
Healthy Levels
The American Heart Association released updated recommendations for optimal triglyceride levels, announced a news release from the organization in April, 2011. The new guideline reduces the optimal triglyceride level from less than 150 mg/dL to less than 100 mg/dL. The American Heart Association also recommends performing non-fasting triglyceride testing as an initial screen to improve early intervention. Triglyceride levels of 150-199 mg/dL are considered borderline high, while 200-499 mg/dL are high and 500 mg/dL and above are very high.
Sugar
A change in your diet may lower your risk of heart disease by as much as 20 to 50 percent, according to a statement released by the American Heart Association in April, 2011. Maintain a healthy body weight, with a body mass index of 25 or lower and you are less likely to display elevated triglyceride levels. Limit simple sugars such as sucrose, fructose, maltose, honey, glucose, molasses and corn syrup. Choose fruits over fruit juices. Limit portion sizes of simple carbohydrates such as potatoes, yams, beans and corn as these are turned into sugar in your blood more quickly than complex carbohydrates.
Sucralose
A diet high in sugars places you at a higher risk for elevated triglyceride levels. Substituting refined sugars with sucralose to satisfy your sweet tooth, may help you to gain control of your rising triglyceride levels. Sucralose is marketed under the brand name Splenda. It contains no calories and bares no effect on blood glucose levels. Sucralose has no carbohydrate content for the body to convert to sugar in the blood, so it will not contribute to a rise in triglyceride levels in your blood. In fact, it may contribute to a decrease in triglyceride levels over time if it helps you to avoid additional sugar.
References
- "Circulation: Journal of the American Heart Association"; Triglycerides and Cardiovascular Disease; Michael Miller, et al.; 2011
- Cleveland Clinic: How Foods Affect Triglycerides
- University of Maryland Medical Center; Some Advice to Take to Heart; Michael Miller, M.D.; July 2009
- American Heart Association; Dietary, Lifestyle Changes Can Significantly Reduce Triglycerides; Christie Ballantyne, M.D., et al.; April 2011
- Sucralose: Overview
- Vanderbilt University Health Psychology Home Page; Splenda®: A Diabetics Winning Ticket??; Anju Mammen; October 2006
