Triglycerides (a type of fat) circulate in the blood and are used as a source of energy. When you consume more calories than your body needs, your body makes triglycerides and stores them for later use. High triglyceride levels (a form of dyslipidemia) are associated with an increased risk of chronic diseases such as heart disease, stroke, metabolic syndrome and diabetes.
This article will discuss normal triglyceride levels, their function, causes of high triglycerides and how to lower them.
What are triglycerides?
Triglycerides are a type of fat made up of three fatty acids and one glycerol molecule. They are a main source of energy and stored energy. Triglycerides are found in some foods we eat, such as butter and some oils, and can also be made by the liver. When a person eats more calories than their body needs, triglycerides are created in the body. When energy is needed, triglycerides are released into the bloodstream.
How many triglycerides should you have?
Triglyceride levels are considered normal if they are less than 150 mg/dL. Levels between 150 mg/dL and 199 mg/dL are classified as “borderline high”, while levels between 200 mg/dL and 499 mg/dL are “high”. Very high levels are 500 mg/dL and above.
What are the symptoms of high triglycerides?
There are usually no symptoms associated with high triglycerides unless it coincides with another condition, such as thyroid disease or diabetes. Very high triglyceride levels are associated with pancreatitis which can lead to severe abdominal pain.
What causes high triglycerides?
High triglycerides can be caused by a variety of lifestyle factors, such as a diet high in added sugars and fats, high levels of visceral fat (adipose tissue around the abdominal region), smoking, and sedentary behavior. Genetic predisposition and other diseases like heart disease, thyroid, kidney and liver disease, diabetes, high LDL cholesterol and low LDL cholesterol are also linked to high triglyceride levels. Rarely, people may have genetic mutations which cause high triglyceride levels. Lately, certain medications used to treat high blood pressure, HIV and breast cancer may increase the risk of developing high triglycerides.
What to do to help lower triglycerides
Treatment for high triglycerides (depending on your level) usually begins with behavioral changes. Changing your eating habits, moving regularly, getting enough sleep, managing stress and quitting smoking are all factors that can help improve your triglyceride levels. If your levels are extremely high, your healthcare provider may recommend treatment with medication.
Foods That Help Lower Triglycerides
Weight loss can help lower triglycerides. Actually, research showed that losing 5-10% of your body weight can lead to significant reductions in triglycerides, total cholesterol, and low-density lipoprotein (LDL). Foods high in healthy fats, fiber, and lean proteins can keep you full longer, which can lead to weight loss. Fiber-rich foods that can help lower triglyceride and cholesterol levels include fruits, vegetables, unsalted nuts, seeds, legumes, and whole grains. Lean protein sources, such as chicken, turkey, legumes, tofu, and lean beef are super filling (thanks to their protein content) and contain less saturated fat. Pair them with high-fiber foods for something more nutritious and satisfying.
Additionally, omega-3 fatty acids may also help lower triglycerides. THE American Heart Association (AHA) recommends eating two servings (about 6 ounces total) of oily fish, such as anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass, and cobia, per week. Plant sources of omega-3 fatty acids include walnuts, flax seeds, chia seeds, hemp seeds, edamame, seaweed and seaweed.
Foods to limit
When you consume more calories than you need for energy, your body converts the excess calories into fat in the form of triglycerides. In particular, too much added sugar and sugary drinks can raise triglycerides if consumed in excess. Try to limit added sugars, sweeteners and sugary drinks to less than 10% of your daily calories.
Replacing refined carbs with whole grains may also help lower triglyceride levels. Whole grains contain more fiber and foods high in fiber are digested more slowly, which improves feelings of fullness and satiety. Additionally, fiber helps pull “bad” cholesterol (AKA LDL) out of the body. You don’t need to completely avoid carbs, but instead you can focus on choosing complex carbs and consuming them in moderate portions.
Excessive amounts of alcohol and foods containing saturated and trans fats can also contribute to high triglyceride levels. Artificial trans fats come in the form of partially hydrogenated oil. THE Food and Drug Administration (FDA) banned the use of partially hydrogenated oil in 2018; however, some foods may still contain small amounts. Read labels and avoid foods made with partially hydrogenated oils when you can, or enjoy them sparingly.
Saturated fats are mainly found in highly processed meats, whole dairy products, butter and fried foods. Reducing your intake of these foods allows you to enjoy more nutrient-dense foods, while reducing your intake of saturated fat and sodium. Also, try to limit your intake of fried foods to help reduce your trans fat intake.
Lifestyle factors
High triglycerides are often associated with other lifestyle factors that can increase the risk of developing chronic disease. High levels of triglycerides – along with an increased waist circumference, high fasting blood sugar, high blood pressure and low levels of “good” cholesterol (AKA HDL) – can increase the risk of metabolic syndrome, heart disease and diabetes.
The first step to improving your heart health, including lowering your triglycerides, is to make healthy lifestyle changes that you can sustain for the long term. Dietary changes, increased physical activity and reduced sedentary behaviors, stress management, better sleep, smoking cessation and weight loss (when indicated) are all factors that can contribute to improve triglycerides and heart health.
Creating realistic goals that fit your lifestyle can help you make lasting, consistent changes that will ultimately benefit your health the most. Try to start with a few changes at a time and add more as the changes become habits. For example, if you don’t exercise at all, you might consider walking 10 minutes a day, 5 days a week. Build on this goal every week, with the ultimate goal to reach at least 150 minutes per week of moderate-intensity physical activity and two days of strength training.
If you do not eat the recommended amount of fruits and vegetables per day (1.5 to 2 cup equivalents of fruit and 2 to 3 cup equivalents of vegetables), you can start by adding 1 serving to each of your meals. Snacking on fruit is another simple and effective way to increase your intake.
THE 2020-2025 Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of calories per day. For someone consuming 2000 calories a day, that would equate to 200 calories or 50 grams of added sugar per day. For reference, 1 teaspoon of granulated sugar contains 4 grams of sugar and a 12 ounce cola contains 39 grams of added sugar. If you drink several cups of coffee with sugar each day, it can add up. To reduce your intake, you can use half the sugar you usually eat, then a third the following week and so on, until you get to a place where your added sugar intake is more in line with the recommendations.
Nutrition goals should be individualized and take into account factors such as your medical history, specific labs, lifestyle, culture, food preferences, and nutritional goals. Contact your healthcare provider or dietitian for more specific advice.
Frequently Asked Questions
What foods contribute to high triglyceride levels?
Foods high in saturated fat, trans fat, added sugar, and alcohol can raise triglycerides. This includes highly processed meat, sugary drinks, baked goods, and fried foods, to name a few.
What are the warning signs of high triglycerides?
There may not be physical warning signs of high triglyceride levels, unless they are so high that they cause acute pancreatitis. Symptoms of pancreatitis include severe abdominal pain. However, high triglyceride levels are often accompanied by other risk factors for heart disease, such as high cholesterol, high blood pressure, and high blood sugar. A thorough assessment of risk factors is recommended.
Is hypertriglyceridemia the same as hypercholesterolemia?
No, they’re not the same thing, but understanding your levels of both can help determine your risk of heart disease. A lipid panel will test triglyceride and cholesterol levels at the same time.
The essential
We need some triglycerides for energy, but high triglyceride levels are a risk factor for heart disease. If your triglyceride levels are around the recommended 150mg/dL, it’s important that you know why your triglyceride levels are high and then you can create an individualized plan to lower them.
Depending on your level, treatment usually begins with changes to your diet and lifestyle. Meeting with a dietitian can help you create a heart-healthy diet that meets your nutrition and health goals. An individualized diet can help you understand how certain foods affect triglycerides and reduce stress when planning meals.