If your teenager eats a diet containing a lot of refined white flour and sugar, she can be setting herself up to develop high triglyceride levels. Triglycerides are a type of lipid, or fat, that circulate in your bloodstream and are stored in your adipose tissue, or fat cells. Your triglyceride level is tested via a blood test. A high triglyceride level in the teen years is an indicator for developing heart disease later on in life. Encourage your teenager to eat a healthy, well-balanced diet consisting of plenty of whole grains, vegetables and fruits to help keep her triglyceride level normal.
Normal Triglyceride Level
A normal triglyceride level, for teenagers and adults, is any value less than 150 mg/dL. A borderline triglyceride level is 150 mg/dL to 199 mg/dL and a high level is 200 mg/dL to 499 mg/dL. A very high level is triglyceride greater than 500 mg/dL. However, a 1998 research study published by the "Journal of the American College of Cardiology" found an increased risk of developing heart disease in study participants with a triglyceride level more than 100 mg/dL, a risk comparable to those having low levels of high-density lipoprotein, the beneficial type of cholesterol. Although 100 mg/dL hasn't been adopted as the new norm, the evidence indicates it's best to keep your triglyceride level within the normal range.
Carbohydrates and Triglycerides
Carbohydrates are an essential macronutrient needed in your diet every day. According to the Institute of Medicine, male teenagers require 130 g of carbohydrates daily and female teenagers need the same, unless pregnant or nursing, when they require 175 g to 210 g daily. Carbohydrates should account for no more than 65 percent of your teenager's daily calories to keep his triglyceride level normal. During digestion, carbohydrates are broken down into glucose, which is then moved into your cells for energy. Any excess glucose is converted a triglyceride,glycogen, for storage. Once your muscles have stored enough triglyceride, the rest is stored in your adipose tissue as fat.
High-Sugar Diets and Triglyceride Level
Teenagers often prefer a diet high in sweets, especially sugar-sweetened sodas, coffees, teas and fruit-flavored beverages, which contain a lot of added sugars. Teenagers who consume a diet containing a lot of high-sugar foods and drinks are more likely to have a high triglyceride level. According to Emory University, teenagers who consume more than 20 percent of their calories in the form of sugars appear to have an increased risk of developing heart problems later on in life.
Keeping Normal Triglyceride Level
Your teenager's best defense against developing heart disease when she is older is to keep her triglyceride level, and cholesterol levels, in the normal range. If she is overweight, help her cut down her calories and limit excess calories from fats and carbohydrates, especially sugary food and drinks. Read products labels and be aware that foods labeled as "fat-free" often contain extra sugar. Advise her to get her carbohydrates from healthy vegetables, fruits and whole grains. Encourage her to get 30 minutes of physical exercise every day and join her for a walk or a bike ride.
References
- Children's Hospital of Pittsburgh: Cholesterol, HDL, LDL and Triglycerides
- American Heart Association: Triglycerides
- University of Maryland Medical Center; Study Finds "Normal" Triglyceride Levels Are Risky; Michael Miller et al.; May 1998
- Institute of Medicine: Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients
- National Council on Strength and Fitness: Converting Carbohydrates to Triglycerides
- Emory University: Teens Plus Sugars Equals Increased Heart Disease Risk Later in Life?
