Having high triglycerides can be very detrimental to your heart like any other heart disease risk factors. Studies conducted found that more and more people are becoming overweight over the past few years. Of those who are overweight, high triglycerides have become a complication for about 20%.
Analysis advises that not lowering your high triglycerides can increase your risk of a heart attack and stroke. It is very important to monitor your triglyceride levels just as much as important in doing the same with your cholesterol. Many times if you have high triglycerides, chances are your cholesterol is probably high as well. Your risks are even greater if it runs in your family.
Eating a well, balanced diet that is healthy is extremely important when trying to regain control over your high triglycerides. According to the American Heart Association, a healthy diet and daily exercises can be more effective in lowering your triglyceride levels than any medications alone for most people.
Healthy or High: Understanding Triglyceride Numbers
They key number you want to keep in mind when deciding if your triglycerides are too high is 150. You want to keep it under than number as much as possible. If it goes higher than that amount, you are more at risk of getting heart disease.
- Normal triglycerides are less than 150 mg/dL.
- Borderline triglycerides are between 150 and 199 mg/dL.
- Over 200 mg/dL is too high.
- Over 500 mg/dL is very high.
Diseases of the thyroid, kidneys, and being obese or diabetic are all affiliated with having high triglycerides. It is very important to correct these problems right now and keep them at bay. Changing your lifestyle and eating habits is very important at keeping your high triglycerides in check.
Choosing Foods That Lower Triglycerides
Lowering your triglycerides may involve eating less and exercising more. When it comes to foods, you want to avoid taking in more calories than your body uses. When that happens, then the extra calories get converted into triglycerides and gets stored in your fat cells. Below are a few tips in choosing your calories well and lowering your triglycerides.
- Consume less saturated and trans fats. You can find these types of fats in meats, animal products, baked goods that are commercially made, and foods that are packaged.
- Mono- and polyunsaturated fats should be used very often. They can be found in olive oil, or canola oil which can be used for cooking.
- Pile on your calories from fresh fruits, vegetables, dairy products low in fat.
- Go easy on the booze. They are full of empty calories that are particularly bad for high triglycerides
- Try to stay away from added and refined sugars as much as possible.
- Eat fish as a protein source as often as possible. They are high in omega-3 fatty acids which help to lower high triglycerides.
- Pack up on fiber in your diet. Not only does it help with overeating but it also lowers your high triglycerides.
- Limit your total dietary cholesterol to 200 mg per day.
To keep you heart healthy and your triglycerides at a healthy level involves lowering your sugar, fat, and alcohol intake. Be sure to talk to your doctor, as you may need to take medication along with a healthy diet and daily exercise, if you have a combination of high triglycerides and low HDL (good) cholesterol or vice versa.