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Triglycerides & Diet

Triglycerides and cholesterol are often lumped together, although they are distinctly different components of dietary fat. They are similar in many ways: they are both lipids and are essential parts of metabolic function. Additionally both can lead to serious heart conditions if their counts become too high. You should be able to manage your triglyceride level through diet and exercise.

  1. What Are Triglycerides?

    • According to the American Heart Association, triglycerides are the "chemical form" of fat that is found in food and within our bodies. They are a form of plasma lipids that are located in blood plasma along with cholesterol. Your body gets triglycerides from the food you eat. Some foods are higher in triglycerides, such as fatty foods, while foods like carbohydrates are converted by the body into triglycerides to be stored in fat cells between meals or until needed.

    Hypertriglyceridemia

    • When your blood plasma has too many triglycerides in it, you are said to be in a state of hypertriglyceridemia. This condition may be a symptom of coronary artery disease, or increase your chance of developing it. You may also have high triglyceride levels if you have untreated diabetes mellitus. Your doctor normally tests for hypertriglyceridemia while testing blood plasma for high cholesterol levels that are also linked with heart disease. These tests should only be done after an overnight fast. Your doctor will recommend diet and exercise changes if your triglyceride level is over 150 mg/dL.

    Low-Fat Diet

    • If you are overweight, it is imperative that you get to your ideal weight to help reduce triglyceride levels.

      You will want to reduce the amount of fat you consume. You will need to limit total fat consumption to less than 35 percent of your daily intake. Substitute monounsaturated and polyunsaturated fats in your diet with saturated fats. This means to reduce canola and olive oils when cooking and limit liquid margarine use. Saturated fats should be limited to only 7 percent of your daily caloric intake.

    Omega-3 Fatty Acids

    • Foods that are high in omega-3 fatty acids are a great dietary means to lower triglyceride levels. You can find these omega-3 fatty acids mostly in oily fish such as mackerel, tuna, salmon, herring and sardines. These are also lower in saturated fats so you will be reducing fat intake while consuming food that will aid triglyceride reduction.Flaxseed, grapeseed and almonds are also good sources of omega-3 fatty acids. There are many supplements on the market as well to help increase the amount of omega-3 fatty acids you consume.

    Exercise

    • The American Heart Association recommends that a diet should be done with an exercise program. Often diet is not enough to reduce the caloric intake that leads to high triglyceride levels. The AHA recommends at least 30 minutes of moderate aerobic activity at least five days a week. This will help control weight and improve muscle mass to reduce body fat percentages.

    Other Dietary Considerations

    • A diet high in fresh fruits and vegetables will lower fat and calorie intake and help you feel full and satisfied after and between meals. Alcohol can increase triglyceride levels and should be consumed moderately or eliminated. When possible, drink green tea instead of sugary or caffeinated drinks. You can use more cinnamon and garlic when cooking, as both of these have shown positive results in reducing triglyceride levels.

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