Triglycerides are a type of fat in the bloodstream and high levels can increase your risk for heart disease. When too many calories are consumed the body stores excess as triglycerides for a later time. If the excess is not used up your levels can increase.  A normal level for triglycerides is under 150 mg/dL and over 200 mg/dL is considered high.  

Lowering Triglyceride Levels: 

• Losing Weight – A modest amount of weight loss, as little as 5-10% can reduce triglycerides by 20%.
• Check your Sources of Dietary Fat – Limit the amount of saturated fats from animal sources and instead choose unsaturated fats from olive & vegetable oils, nuts & seeds, fatty fish (salmon, mackerel, herring, lake trout, sardines, and albacore tuna) olives, & avocados. Aim for two servings of fish per week to get the recommended amount of omega 3 fatty acids.
• Limit Added Sugars and Alcohol –Excess calories from added sugars and alcohol can have even a greater impact on raising triglyceride levels than other foods. Choose mostly whole grain sources of carbohydrates with limited added sugars. Limit alcohol and desserts to keep your numbers in check.  
• Ask an Expert – A Registered Dietitian Nutritionist (RDN) can assist you in modifying your diet to lower your triglycerides and heart disease risk.  Also, don’t forget to have your yearly physical with your physician to check your lipid levels. Prevention and lifestyle change can have significant results for your overall health. Don't wait, act now!

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