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March 2008
Beyond Cholesterol: What To Do About High Triglycerides
We know the importance of keeping cholesterol and LDLs in our blood at the appropriate levels. Did you know that elevated triglycerides can also contribute to heart disease?
What Are Triglycerides?
They are actually made up of fat, the same type of fat that is in food and stored in our body. Usually the body is able to regulate the amount of triglycerides it produces. However, there can be a build-up in the blood to unhealthy levels.
This build up, in turn, increases the risk of a heart attack or a stroke, among other health risks.
Elevated triglycerides may be due to a thyroid disorder, poorly controlled diabetes or kidney problems. They may also be due to an inherited disorder. Most of the time high triglycerides are due to lifestyle and eating habits which is something that we can change. Let’s take a closer look…
Guidelines to Lowering Triglycerides
- Physical Activity & Weight Loss: Try to get some physical activity every day. Aim for 30 minutes or more most days of the week; know your body’s limits. You may want to check with your physician before starting an exercise regimen. Control portion sizes to help maintain a healthy weight in addition to exercise.
- Reduce Refined-Carbohydrates: Avoid sugar, high-fructose corn syrup, sweets and desserts. Bread, pasta, rice and crackers will also raise triglycerides if they are not whole grain. Read the nutrition label; select grains that have at least 3 grams of fiber per serving.
- Cut Down on Saturated and Trans Fats: While eating less fat aids in weight loss, the real fat focus is on limiting harmful saturated and trans fats. Select lean meats, fish and poultry and non-fat dairy products. Avoid fried foods and check the nutrition and ingredient label to avoid foods with hydrogenated oils. Include olive or canola oil and almonds in small amounts.
- Increase Omega-3 Fats: This “good” fat is found in fish such as tuna and salmon, as well as in walnuts and flax. Omega-3s not only lower triglycerides but can raise good HDL levels. Talk with your doctor about supplements if a higher intake is needed than from food alone.
- Alter Alcohol: Although moderate alcohol intake—one drink a day for women and two for men—is linked with decreasing the risk of stroke for some individuals, it can cause triglycerides to rise. This is particularly an issue for people with very high triglycerides.
By the Numbers
A simple blood test can determine your triglyceride level. It is best to be “fasting” before this test.
| Blood Triglyceride | Risk Level |
| Less than 150 | Normal |
| 150-199 | Borderline |
| 200-499 | High |
| 500 or above | Very High |
Aim for 150 or Less
National Heart, Lung & Blood Institute
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