Understanding and Managing Elevated Triglyceride Levels

Triglycerides are a type of fat circulating in our bloodstream. While small amounts are essential for normal bodily functions, excess triglycerides can increase the risk of heart disease. Elevated levels may also be linked to metabolic syndrome, characterized by high blood sugar, high blood pressure, and low HDL cholesterol, raising the chances of stroke, diabetes, and cardiovascular issues.

Testing Methods

Triglyceride levels are measured through standard blood tests similar to cholesterol testing.

Normal levels are below 150 mg/dL

Borderline high: 150-199 mg/dL

High: 200-499 mg/dL

Very high: 500 mg/dL and above

Contributing Factors

High triglyceride levels can result from various underlying health issues, medication side effects, or hereditary factors. Common causes include:

Obesity

Diabetes

Underactive thyroid (hypothyroidism)

Consistently high-calorie intake

Heavy alcohol consumption

Use of certain medications such as birth control pills, steroids, or estrogen

Managing Triglyceride Levels

Instead of medications, adopting a balanced diet and healthy lifestyle is most effective in controlling triglyceride levels. Regular physical activity and weight management also play crucial roles.

Dietary Recommendations

Reduce sugar intake. Men should aim for up to 150 grams daily, women up to 100 grams.

Increase fiber-rich foods such as vegetables, fruits, and whole grains, replacing refined carbs and sugars.

Limit fructose consumption by avoiding processed foods with high-fructose corn syrup and dried fruits high in fructose like raisins.

Cut down on saturated fats found in red meats, full-fat dairy, coconut, and palm oils. Use healthier oils like olive or canola oil.

Limit alcohol intake; occasional consumption is acceptable, but habitual drinking can worsen triglyceride levels.

Consume omega-3 fatty acids found in fatty fish like sardines and tuna at least twice weekly to help reduce triglycerides.