Triglycerides: Keeping the Numbers Down

News about blood cholesterol is everywhere, and the general population is pretty knowledgeable about the role of too much cholesterol in the blood and its damaging effects on health. Somewhat less understood is the role of triglycerides, which also are damaging to one’s health. The independence of triglyceride level as a cause of cardiovascular disease remains debatable, but it seems that triglycerides are a biomarker of risk, especially when considered with other blood lipid levels.

According to the National Heart, Lung, and Blood Institute, criteria for heart disease risk is as follows:

Risk Level Triglyceride Level (mg/dL) Normal 150 or below Borderline high 150–199 High 200–499 Very high 500 and above

Heart disease risk factors Risks for heart disease include:  Age: o 45 years or older for men o 55 years or older for women  Family history of early heart disease: o Father or brother affected before 55 years of age o Mother or sister affected before 65 years of age  High blood cholesterol — high total cholesterol and high low-density lipoprotein (LDL), the “bad” cholesterol  Low high-density lipoprotein (HDL), the “good” cholesterol  Smoking  High blood pressure  Diabetes: o If you have diabetes, your risk for developing heart disease is high, as high as a heart disease patient’s risk for having a heart attack o You will need to lower your cholesterol under medical supervision, in much the same way as a heart disease patient, in order to reduce your high risk of getting heart disease  Obesity/overweight  Physical inactivity

Lowering your triglyceride levels Tips to lower triglyceride levels include:  Move: o Increased activity and weight loss may reduce triglyceride levels by as much as 20 – 30% o Even the smallest increase in activity or weight loss counts in the effort to lower triglyceride levels  Choose high-fiber and whole-grain foods: o Refined sugars, corn syrup, and processed grains all contribute to elevated triglyceride levels o A diet with fewer added sugars and refined grains helps to lower triglyceride levels o Whole fruits, vegetables, and high-fiber/whole-grain carbohydrates are essential to keeping numbers in check  Avoid saturated fats and trans fats  Substitute olive oil and canola oils when sautéing and baking  Choose foods with omega-3s, such as fish and flaxseed, instead of meats and fattier foods  Serve lean meats, and do not eat the fat on steaks  Know that you should not eliminate all fat, because fat is an essential part of the diet, but choose the right fats, which can make a big difference  Limit alcohol intake or restrict it if your triglyceride level is 500 milligrams/deciliter or more  Ask your doctor about fish oil supplements (2 – 4 grams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)  Talk to your doctor about taking a statin with niacin or a high-dose niacin prescription drug; take the prescription in conjunction with the recommendations in this article, not instead of them.

References and recommended readings

Franz M. The Academy of Nutrition and Dietetics Nutrition Care Manual® (NCM). Chicago, IL: Academy of Nutrition and Dietetics. www.nutritioncaremanual.org. Accessed March 25, 2015.

Miller M, Stone NJ, Ballantyne C, et al. Triglycerides and cardiovascular disease: a scientific statement from the American Heart Association. Circulation. 2011:123:2292-2333. Doi:10.1161/CIR.0b013e3182160726.

ATP III guidelines at-a-glance quick desk reference. National Heart, Lung, and Blood Institute website. http://www.nhlbi.nih.gov/files/docs/resources/heart/atglance.pdf. Published May 2001. Accessed March 25, 2015.

Review Date: 2/25/15