Key takeaways
- Reducing your daily calorie intake can significantly lower triglyceride levels, with even modest weight loss making a difference. A reduction of 5% to 10% in body weight can lower triglyceride levels by 20%.
- Choosing the right types of fats is crucial. People can replace saturated and trans fats with unsaturated fats like those found in avocados, olive oil, and omega-3-rich fish, such as salmon.
- Limiting refined carbohydrates and added sugars in a dietary plan can help prevent excess triglycerides. Instead, people can opt for whole grains, oatmeal, and fruits like berries.
There are many different types of fat, from the polyunsaturated fats in olive oil to the saturated fats in red meat. They all contribute to triglyceride levels in the body but do so in different ways.
When a person eats more calories than required, the body stores the extra calories as triglycerides. When the body needs more energy at a later stage, it consumes these fats.
Triglycerides are important for health, but high levels increase the risk of heart disease, which is the
There are many ways to safely reduce triglyceride levels. The best method may depend on what’s causing the higher levels.
Regularly consuming more calories than the body can burn off will result in the body building up an excess of triglycerides.
One way to lower triglyceride levels is to consume fewer calories each day.
According to experts, a 5% to 10% weight loss can decrease triglyceride levels by 20%.
There is a direct correlation between the extent of weight loss and the decrease in triglycerides.
The body needs fats to function correctly, but some fats are more nutritious than others. Choosing health-supporting fats may help reduce triglyceride levels.
Solid fats come from meat, full fat dairy products, and some tropical oils, such as coconut and palm oil. These foods contain trans fats and saturated fats.
Trans fats and saturated fats raise triglyceride levels, so it is important to replace them wherever possible.
Unsaturated fats, especially polyunsaturated fats (PUFAs), can help lower triglyceride levels. Avocados and olive oil contain monounsaturated fats, also a more nutritious choice.
Omega-3 fats are present in cod liver oil, flaxseed, and cold-water fish, such as salmon and sardines. People can add PUFAs to their diet by eating these foods.
Tips
Instead of a steak or hamburger, which is high in saturated fats, people can opt for a salmon fillet or a tuna sandwich.
Animal products like lean meats, skinned poultry, fat-free or low fat dairy, and seafood are also good options.
Total fat intake should be between 20% and 35% of dietary calories.
Experts recommend that people limit their total carbohydrate intake to less than 65% of their recommended daily calorie allowance. If a person eats more carbohydrates than they need, the body will store the excess as fat.
A rise in triglyceride levels seems to accompany diets with a carbohydrate intake above 60%.
There are many ways to limit, or even avoid, carbohydrates, such as wrapping lean burgers in lettuce instead of a high carb bun.
Some carbohydrates, including certain cereals, can offer dietary benefits. However, refined carbohydrates, such as white bread, offer little nutrition and add calories to the diet.
Tips
To add more health-supporting carbohydrates to a dietary plan, choose whole grains, oatmeal, and vegetables, such as carrots.
For dessert, opt for fresh or frozen blueberries, blackberries, or raspberries instead of sugary baked goods. These fruits can reduce sugar cravings while also providing more nutritious carbohydrates.
Unrefined carbohydrates are not only a source of dietary fiber, but
Sugars are carbohydrates and are high in calories. Foods that contain a lot of simple sugars, especially refined fructose, can raise triglyceride levels.
Added sugar comes in many forms, including:
- white sugar
- brown sugar
- honey
- cane juice or cane syrup
- corn sweetener or corn syrup
- fruit juice concentrate
- glucose
- fructose
- dextrose
- maltose
- lactose
- sucrose
- other syrups, such as maple, agave, and molasses
Experts advise people to avoid added sugars to help reduce their triglyceride levels.
Tips
Opt for fruit-based desserts instead of ice cream or sticky puddings.
When buying ready-to-eat products, remember that many contain added sugar, including some savory items like tomato ketchup.
Therefore, check the label before buying a product and try to find one with low sugar content.
Every 4 grams (g) of sugar is equivalent to 1 teaspoon (tsp). The
Beverages often make a significant contribution to overall carbohydrate and sugar intake.
Fruit drinks, soft drinks, and other sugar-sweetened beverages are some of the primary sources of added sugars in the diet.
Alcohol also has a direct effect on triglyceride levels in some people. People looking to reduce their triglyceride levels may find it beneficial to avoid alcohol.
Taking steps to avoid beverages containing added sugars can significantly reduce overall calorie intake.
Tips
Instead of beverages that contain high levels of added sugars, people can opt for low calorie beverages, such as water or tea.
On a warm day, instead of reaching for a soft drink, try adding a splash of 100% fruit juice to a glass of sparkling water.
Physical activity plays a vital role in reducing triglyceride levels. Burning calories ensures the body uses more triglycerides.
Any exercise is beneficial, but the extent of its effects will depend on:
- the person’s initial triglyceride levels
- the amount of exercise
- the intensity level of the exercise
Tips
Walking for 30 minutes each day is a great way to begin, as is engaging in low stress activities, such as cycling or swimming.
The AHA recommends that adults get
Certain drugs contribute to higher levels of triglycerides. According to
- oral estrogen
- corticosteroids
- retinoic acid derivatives
- beta-blockers
- thiazide diuretics
- protease inhibitors
- bile acid sequestrants
- antipsychotic drugs
- antiseizure medications
- cyclosporine and tacrolimus
- L-asparaginase
- interferon alpha-2b
- cyclophosphamide
A person should not stop taking a drug without speaking with a healthcare professional first, as this can lead to negative health outcomes, even death.
It is important that anyone with concerns about medication side effects talk with a healthcare professional.
The most common causes of high triglyceride levels relate to consuming a high fat, high carb diet, experiencing metabolic dysfunction, or having obesity or overweight.
Several health conditions can increase a person’s risk. For example,
Genetic factors may also make a person more likely to develop high triglyceride levels under certain circumstances.
If tests show that a person’s triglyceride levels are high or they have a family history of high triglyceride levels, a doctor might suggest further testing or monitoring.
Taking this action can help them find out whether there is an underlying health problem or advise a person on how to lower and manage their triglyceride levels.
Triglyceride levels can also rise during pregnancy.
If other measures do not work, a doctor may prescribe medications, such as statins, to reduce triglyceride levels.
Some doctors prescribe fibrates, which are lipid-lowering drugs, for people who cannot tolerate statins.
The results of
However, more research is necessary to confirm this benefit, to establish whether these treatments are safe, and to determine the best way to use them.
If a person’s triglyceride levels are too high, they have a higher risk of certain diseases and disorders.
A 2020 study discusses how high triglyceride levels play a role in cardiovascular diseases, such as coronary artery disease and atherosclerosis.
High triglyceride levels may have this effect because they can cause a buildup of plaque in the arteries. Plaque is a combination of cholesterol, triglyceride fats, calcium, cellular waste, and fibrin, which is the material that the body uses for clotting.
Plaque buildup increases the risk of heart disease because it blocks the normal flow of blood through the arteries. Plaque may also break off and form a clot, which could cause a stroke or heart attack.
Triglyceride and cholesterol levels are two of the most important factors to monitor for a healthy heart.
There is also a risk of
The
- Borderline at-risk levels range from 150 to 199 milligrams per deciliter (mg/dL).
- High triglyceride levels range from 200 to 499 mg/dL.
- Very high levels begin at 500 mg/dL.
The AHA still considers triglyceride levels
It is possible for people to lower their triglyceride levels by watching what they eat and adopting a nutrient-rich diet.
Eating a balanced diet, including fruits, vegetables, whole grains, legumes, nuts, and seeds, can increase nutrient intake while reducing calories.
A diet that is good for the heart and blood will also be low in sodium, refined grains, added sugars, and solid fats.
It is important that people work directly with a doctor or dietitian to make gradual changes to their diet and ensure that any medications they are taking will not cause complications.