Your doctor may have recommended that you lower your triglyceride levels. While medicine and aerobic exercise are effective in triglyceride lowering, there are also several dietary approaches you can try. If you choose to attempt to lower your triglycerides without resorting to medicines, be sure you talk with your doctor so that you can work together.
Triglycerides are the form in which most fat exists in food as well as in the body. In addition to consuming triglycerides (in food), our bodies can make triglycerides from carbohydrate. Excess calories (those not used right away by the body's tissues) are converted to triglycerides and transported to fat cells to be stored. These stored triglycerides can be broken down when the body needs energy.
Recent research has linked a high triglyceride level (called hypertriglyceridemia) to an increased risk of heart disease. High and normal triglyceride levels are defined as follows:
If your triglyceride level is above 150 mg/dl (1.7 mmol/L), the following steps can help you lower your level to the healthful range:
All heart-healthy diets are low in saturated fat. Saturated fat is found in full-fat dairy products (whole milk, cream, butter, cheese, ice cream), meats, lard, fried foods, coconut palm, and palm kernel oils. Replace these foods with healthier fats and whole grain carbohydrates.
These "healthy" fats include monounsaturated and polyunsaturated fats. These fats are found in canola oil, olive oil, nuts, avocados, olives, and fatty fish. Fatty fish (eg, mackerel, trout, albacore tuna, salmon) are especially good choices because they are rich in omega-3 fatty acids. These fats are good for your heart and may help prevent other chronic conditions, as well. Research has shown that eaten regularly, they can reduce your triglyceride level.
Some ideas for replacing saturated fat with unsaturated fat include the following:
While it is important to reduce saturated fat, do not overly restrict total fat (aim for less than 25–35% of total calories from fat). Excess carbohydrate can actually raise your triglycerides, while lowering HDL cholesterol, which is the "good" kind of cholesterol. This is why the recommendation is to replace saturated fat with healthier unsaturated fat. Also, limit sugary foods such as candy, soda, and sweets. Choose whole grain carbohydrates, such as whole wheat bread and brown rice.
Often losing as little as a 5-10 pounds can help lower your triglyceride level. To lose weight, cut down on excess calories from all sources, not just fat. Combine this decreased intake with a regular exercise program to increase your calorie expenditure.
Alcohol may contribute to high triglyceride levels. Talk to your doctor about what an appropriate amount of alcohol is for you.
The American Heart Association recommends being physically active for 30 minutes on most days of the week. If you are not physically active already, you can start with 10 minutes of moderate activity like walking, swimming, or yoga, and gradually increase your activity. Talk to your doctor before starting an exercise program.
American Dietetic Association
United States Department of Agriculture
Canada's Food Guide
Dietitians of Canada
American Heart Association guidelines. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/American-Heart-Association-Guidelines_UCM_307976_Article.jsp. Updated January 19, 2011. Accessed May 30, 2012.
DynaMed Editorial Team. Hypertriglyceridemia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated May 17, 2012. Accessed May 30, 2012.
Fats and oils: AHA recommendation. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Fats-and-Oils-AHA-Recommendation_UCM_316375_Article.jsp. Updated June 29, 2011. Accessed May 30, 2012.
Healthy diet goals. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Healthy-Diet-Goals_UCM_310436_SubHomePage.jsp. Accessed May 30, 2012.
Penn Medicine. Fat in your diet. Penn Medicine website. Available at: http://www.pennmedicine.org/health_info/nutrition/fat.html. Accessed May 30, 2012.
Last reviewed May 2012 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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