healthy living High Triglycerides? Here’s what you can do

What are triglycerides? What can you do to lower Triglycerides are a type of fat found in your triglycerides? your body and in many of the foods that you eat. A high level of triglyc- • If you are overweight, try to lose erides in your blood (more than 150 weight. Losing as little as 10 milligrams per deciliter, mg/dL) may pounds can help. increase your risk of heart disease. This • Exercise regularly. Start with 10 is especially true when you also have a minutes of daily activity, such as walking, bicycling, or swimming. high level of bad cholesterol (LDL) or Work up to at least 30 minutes of a low level of good cholesterol (HDL). exercise on most days. A high level of triglycerides in your • Limit alcohol to 2 drinks a week. blood may also increase your risk of • If your triglycerides are over 500, developing pancreatitis (inflammation avoid alcohol. of the pancreas). • Limit sugars, including fat-free baked goods. Limit fruit juice to TRIGLYCERIDE GUIDELINES 4-8 oz. per day. • If you have diabetes, keep your • Normal is less than 150 mg/dL. blood sugars under good con- • Borderline high is 150-198 mg/dL. trol. • High is 200 mg/dL or above. • Eat a low-fat, high-fiber diet. Whole grain foods, fruits, and vegetables provide fiber. Use What causes high small amounts of monounsatu- triglycerides? rated fats such as olive or canola High triglycerides can be caused by oil, avocado, and nuts. certain medical conditions (such as di- • Eat fish at least twice a week. abetes and pregnancy), some medica- Salmon, mackerel, herring, trout, tions (such as estrogen, blood pressure water-packed albacore tuna, and pills containing thiazides, tamoxifen, water-packed sardines are good and some HIV regimens), or it can choices. Fish provides omega-3 fatty acids, which may lower tri- simply run in your family. But the glycerides. kind of daily choices you make also • When triglyceride levels are very affects your triglycerides. If any of the high, dietary supplements pro- following are true for you, you may be viding omega-3 DHA and EPA at greater risk of having high triglyc- fatty acids may lower them. Talk erides: with your doctor about supple- ments that may help you. • being overweight or obese • If you smoke, quitting is one of • not getting enough exercise the best choices you can make • t aking in too many calories, espe- to improve your health. Call or visit your local Health Education cially from alcohol, fat, and foods Department to learn about all of high in sugar the Kaiser Permanente programs • smoking available to help you quit.

HEALTH EDUCATION healthy living High Triglycerides? Here’s what you can do

Simple dietary changes can help lower triglycerides What if these changes To bring down your triglycerides, try replacing sweets and alcohol don’t help you lower with these healthier substitutes. your triglycerides? Use less . . . Use instead . . . In some cases, your doctor may recommend more changes to your • sugar-sweetened soft drinks, • unsweetened fruit juice (limit to 4 diet and lifestyle. Your doctor may lemonade, and fruit drinks to 8 oz. a day) suggest that you work with other • fresh or unsweetened fruit (1 to 2 medical professionals (such as a pieces a day) registered dietitian or clinical health • sugar-free or diet soft drinks educator). If diet and lifestyle changes • cake, pie, doughnuts, pastries, ice • sugar-free gelatin or pudding don’t improve your triglycerides, you cream, ice milk, sherbet, sorbet, may need to take medication. sugar-sweetened gelatin • cereals with more than 5 grams • complex carbohydrates, such as of sucrose and other sugars per whole grain breads and cereals, Other resources ounce brown rice, oatmeal, and whole Visit kp.org/mydoctor to: • white breads, white rice, wheat pasta • View most lab results and and pastas check your preventive health • candy, chocolate, sugar, honey, reminders jam, or jelly • Email your doctor • beer, wine, wine coolers, liquor, • sparkling water, mineral water, or liqueurs, and cordials club soda • Use interactive online tools • non-alcoholic sparkling fruit juice to help keep you and your family healthy Adapted from Mayo Clinic Health Letter, September 1990, with permission from the Mayo Foundation for Medical Education and Research, Rochester, MN 55905. Contact your Kaiser Permanente Health Education Center or Department for books, videos, classes, and additional resources.

This information is not intended to diagnose or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional ques- tions, please consult with your doctor. © 2007, The Permanente Medical Group, Inc. All rights reserved. Regional Health Education. 90278 (Revised 12/11) RL 8.4