The Top Ten Ways to Decrease Elevated Triglycerides.
Content provided by Jennifer Miller, Rappahannock General Hospital Registered Dietitian
September is National Cholesterol Education Month, making it a great time to brush up on your
knowledge of the factors that make up your overall heart health.
High blood cholesterol affects over 65 million Americans. It is a serious condition that increases
your risk for heart disease, heart attacks, and stroke. A component with which people are a
little less familiar is the role of triglycerides in determining your heart disease risks.
Triglycerides are a third type of fatty particle found in the blood, along with LDL (bad) cholesterol
and HDL (good) cholesterol. According to the Centers for Disease Control and Prevention, about
one-third of American adults have triglyceride levels that are borderline or too high.
The good news is that triglycerides respond well to improved diet and lifestyle changes that can
help lower these numbers. Here are the top ten things you can do to lower your triglycerides.
1.
Maintain a healthy weight. Talk with your physician about your target healthy weight. A
modest weight loss of 10-15 pounds can greatly reduce your triglycerides, cholesterol and
overall risk for heart disease. Motivate yourself by focusing on the benefits of losing weight,
such as more energy and improved health.
2.
Decrease or avoid sugary foods and sweets. The sugar in sweets such as soda, candy and
baked goods can quickly raise triglycerides.
3.
Limit your alcohol intake. Alcohol is high in calories and sugar and is a strong contributor
to high triglyceride levels. Even small amounts of alcohol can raise triglyceride levels.
4.
Limit refined carbohydrates in your diet. White rice, bread and pasta made from white
flour can increase triglycerides. That being said, a healthy diet should still include some high
carbohydrate foods which can contribute to good heart health so be sure to choose
moderate amounts of whole grains when consuming these items.
5.
Choose “good” fats. A healthy diet should include foods high in omega-3 fatty acids. Some
good sources for omega-3 fats include salmon, sardines, tuna, trout, soy products, olive oil,
walnuts and dark leafy green vegetables.
6.
Avoid trans fatty acids and hidden fats. Trans fat can be found in some fried foods and
commercial baked products, such as cookies, crackers and snack cakes. But don't rely on
packages that label their foods as free of trans fat. In the United States, if a food contains less
than 0.5 grams of trans fat a serving, it can be labeled trans fat-free. Even though those
amounts seem small, they can add up quickly if you eat a lot of foods containing small
amounts of trans fat. Instead, read the ingredients list. You can tell that a food has trans fat
in it if it contains partially hydrogenated oil.
7.
Choose high fiber foods. Eating foods high in fiber will help to control your triglycerides
and LDL (bad cholesterol). Some examples of high fiber foods include fruits, vegetables,
beans and whole grains.
8.
Cut back on calories. Remember that extra calories are converted to triglycerides and
stored as fat. Reducing your calories will reduce triglycerides.
9.
Eat more plant foods! Replacing red meat with lower fat sources of protein is an excellent
way to improve your health and will have a direct effect upon lowering your cholesterol.
Some good sources of lower fat protein include soy products, dried beans and peas.
10. Exercise regularly. Aim for at least 30 minutes of physical activity on most or all days of
the week. Regular exercise can boost HDL, the "good" cholesterol while lowering LDL, the
"bad" cholesterol as well as triglycerides. Fit in activity however you can, even if it’s in small
increments. Take a short walk, climb the stairs at work, or try some situps or pushups while
you watch television.
Changes in triglyceride levels can often be seen in just a few days so it doesn’t take long to lower
them by eating the right foods and making healthy lifestyle choices! A simple blood test performed
by your doctor can reveal whether your triglycerides fall into a healthy range. Talk to your doctor to
find out if you have cholesterol related risk factors.
For information about medical procedures available in Kilmarnock & the surrounding areas, physician
information, specialty classes, and community resources available in our area call the RGH HealthLine
804-435-8010.