Lowering Triglycerides

Many of you are familiar with the terms LDL ("bad cholesterol") and HDL ("good cholesterol"), but the term triglyceride may be something new for you.  Essentially, triglycerides are the other blood fat that you may have measured at your doctor's office.  In addition to cholesterol, triglycerides help gauge your risk of cardiovascular disease.

Triglycerides can move through your bloodstream, be stored in your body tissues, or used for energy.  Did you know that if you eat too many carbohydrates that your body can make triglycerides and store them in your fat cells?  Keep in mind, that if you have elevated triglyceride levels that you can be at an increased risk of heart attack and stroke. Right now, a quarter of Americans have high triglyceride levels - 150 mg/dL or more after an overnight fast.

With that in mind here are some ways to keep your triglyceride levels in check:

Lose Weight - Losing 5-10% of excess weight is associated with a 20% decrease in triglyceride levels. Visceral fat (i.e. fat stored in the abdominal region around your organs) is strongly related with triglyceride levels, so losing belly fat would be very helpful!

Be Active - Exercise helps activate an enzyme that breaks down triglyceride. However, that effect stops after about 48 hours so you need to incorporate some form of cardiovascular activity at least every other day for 30 minutes.

Reduce Carbohydrates - Refined sugar, alcohol, and other simple of refined carbohydrates have a big impact on your triglyceride levels.  To reduce them try swapping whole grains for refined carbs like white bread and rice, baked goods, breakfast cereals and beverages with added sugar, and candy and sweets.

Decrease Alcohol Intake - Simply put, alcohol increases your triglyceride levels.  If you're levels are already high start by drinking less. For example, if you have a glass of wine with dinner every night, try have one every other night.

Be Patient - It takes time to see a reduction in your levels. However, it is worth it to practice the tips above because you will see a positive effect over time. With that in mind, a healthy eating plan along with exercise can help not only achieve and maintain your weight, but also keep your triglycerides levels in check!

Reference:  Healthy & Nutrition Letter, Tufts University, January 2018, VOL. 35, NO.11, Lower Triglyceride With Diet (p.6)