When you have a lipid panel to test your cholesterol, you'll receive readings for your "good" HDL cholesterol level, your "bad" LDL cholesterol level and your triglyceride level. Triglycerides are not cholesterol, but are a similar type of lipid. Elevated triglycerides can lead to clogged arteries and an increased risk of heart disease. Carbohydrates have a significant impact on your triglyceride level, while dietary fats and cholesterol affect your HDL and LDL levels.
Cholesterol and Triglycerides
Cholesterol and triglycerides are both lipids -- types of fat that circulate in your bloodstream. Cholesterol is composed of fat and dietary cholesterol in the food you eat, and your body uses cholesterol to make cells and hormones. Triglycerides are the most common type of fat in your body and come from excess sugar in your diet. Your body converts sugar to energy, but the energy not used right away is converted to triglycerides and stored for later use. Triglycerides are stored in your fat cells. Elevated levels of both cholesterol and triglycerides can have the same negative effect -- a buildup of plaque in your arteries that can raise blood pressure and increase your risk of cardiovascular disease.
Carbohydrates and Triglycerides
Glucose is your body's preferred energy source. Any type of food can be used for energy, but it's easiest for your body to convert carbohydrates to glucose. Simple carbohydrates, such as sugar, turn into energy quickly; complex carbohydrates like fiber take longer. The faster your body produces glucose, the more likely it is that you will have more glucose than you can use immediately, and some of that energy will need to be stored in your fat cells as triglycerides. Not all carbohydrates have this effect -- only simple carbohydrates such as sugar raise triglyceride levels. Complex carbs slow digestion and supply a steady amount of glucose, rather than a big rush that can't be used all at once.
Simple and Complex Carbohydrates
The are three main types of carbohydrates: sugars, starch and fiber. The terms simple and complex actually refer to the chemical structure of the carbohydrate. Simple carbs have a single or a double sugar and complex carbs have three or more sugars. Refined white sugar, honey and maple syrup are simple carbs, but so is fructose -- the sugar in fruit -- and lactose -- found in dairy products. It doesn't have to be an added sugar to be a simple carb. Complex carbs are found in legumes, whole grains and vegetables. You don't have to follow a low-carb diet to lower triglyceride levels, but you do need to choose complex carbs rather than simple carbs.
Lowering Your Triglycerides
Avoiding simple carbs will lower your triglyceride levels. In addition to dietary changes, regular exercise, lowering your alcohol consumption and increasing your omega-3 fatty acid intake will also help lower triglycerides. Choose whole grains over refined and processed grains, which act more like simple sugars and are quickly converted to glucose. Don't consume more calories than you need from any food source. Even losing 10 to 15 percent of your current weight will reduce your triglyceride and cholesterol levels.
