Most fat in the foods we eat, as well as the fat made in our body, exists in the form of triglycerides. When we eat, the calories our body does not use immediately are converted to triglycerides and stored in fat cells. Hormones then trigger the release of triglycerides when the body needs energy between meals.
If triglyceride levels in the blood build up, this could be a sign of poorly-controlled Type 2 Diabetes, kidney problems or underactive thyroid. Trigylcerides are measured in conjunction with the fasting blood test for cholesterol. Normal triglyceride levels are below 150 mg/DL, while high levels are 200 or above.
High triglycerides are also a component of metabolic syndrome, which is a combination of high triglycerides, high blood pressure, high blood sugar, low HDL (good cholesterol) and too much fat around the waist. Metabolic syndrome can increase your risk for diabetes and for heart disease, which can lead to a heart attack or stroke.
How can I lower my triglyceride levels?
Many of the same rules that apply to the management of your diabetes and controlling blood sugar levels also apply for triglycerides. And they’re all about behavior modification and healthy lifestyle choices.
Lose Weight
Losing just 5 to 7 percent of your body weight can have a significant positive effect on your blood sugar and triglyceride levels.
Cut Calories
Any calories not burned by the body are converted to triglycerides and stored as fat. It doesn’t matter whether they came from protein, carbs or fat. If you consume more calories than you burn, you will gain weight – and increase your triglycerides.
Limit Your Cholesterol Intake
300 mg or less per day is a healthy target, or less than 200 mg if you have heart disease. The major culprits of high cholesterol are egg yolks, meats high in saturated fat and whole milk products, so try to avoid these as much as possible.
Eat Healthier Fats
Avoid saturated fats and eliminate trans fats (many fried foods and any food containing “partially hydrogenated oil”) altogether. Unsaturated fats found in oils, nuts and seeds are a much healthier alternative. Instead of eating red meat, try fish high in omega-3 fatty acids such as albacore tuna and salmon.
Eat Fresh Fruits, Vegetables, Whole Grains, Beans and Lean Protein
Stay away from sugary and refined foods such as white bread, pasta, potatoes, rice and crackers. These simple carbs can increase insulin levels and triglycerides.
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