A Guide to Lowering Triglycerides

Triglycerides are an extremely common, naturally-occurring type of fat. Most of the fats we eat are in triglyceride form, such as butter or margarine, and most of the fat in our bodies is stored in the same basic format. Excess calorie intake can lead to heightened levels of triglycerides in the bloodstream, a condition associated with increased risk of heart attacks, heart disease and stroke. Lowering your triglyceride levels may greatly improve your chances for extended good health.

Understanding Triglycerides

• Triglycerides are a concern largely because of their association with cholesterol. While "good" cholesterol has legitimate functions in the body, "bad" cholesterol can lead to hardening of the arteries (atherosclerosis) when consumed in excessive amounts. Foods that are high in bad cholesterol are frequently also high in triglycerides. Researchers are not sure whether high triglyceride levels actually contribute to atherosclerosis, or are simply common companions of high cholesterol. Regardless of the ultimate answer to this question, health professionals consider high triglyceride levels a consistent marker for heightened health risks, and seek to lower them accordingly.

Treatment Through Lifestyle Modification

• If you are diagnosed with high triglyceride levels, your doctor will likely recommend a number of lifestyle modifications to help you lower them.

  A primary step you can take is lowering your calorie intake. Excess calories are converted to triglycerides in your body, and excess triglycerides are pushed directly into your bloodstream. Eating less will help break this cycle and gradually lower your triglyceride level. You will also benefit tremendously from losing weight and exercising regularly.

  In addition to overall calorie restriction, you will need to avoid certain types of food. Chief categories of concern here are refined or sugary foods. Sugar and white flour are broken down rapidly in the body, and eating them can lead to spikes in insulin production. These insulin spikes encourage high triglyceride levels.

  Intake of trans fats should be limited or eliminated, and you should also limit your intake of cholesterol and saturated fats. Trans fat-containing products are marked by the presence of partially hydrogenated oil. High cholesterol foods include egg yolks, whole milk products and red meat. Foods rich in saturated fats include whole milk products, red meat and plant-based oils like palm and coconut.

  Try to replace unhealthy fat choices with satisfying options. Potential substitutes include peanut, olive and canola oils. Red meat can be replaced with foods like salmon and mackerel, which are high in health-boosting omega-3 fatty acids. Search for tasty low-fat versions of other favorite foods, and consider widening the types of food you eat to make up for any perceived lack. Consult a nutritionist for help with appropriate options.

  Avoid alcohol consumption whenever possible. As a rule, alcohol is both fattening and high in sugar, and in all forms it significantly promotes heightened triglyceride levels.

Drug Treatment

• Drug treatment may be indicated if lifestyle modifications are ineffective. See your doctor for appropriate options.

Additional Sources of High Triglycerides

• High triglycerides may also be the result of disease processes like diabetes, poor thyroid performance and kidney or liver disease. Consult your doctor for a full explanation of potential causes, and the steps needed to combat their contribution to high triglyceride levels.