Triglycerides are a type of fat in the blood that the body uses for energy. However, elevated levels can increase the risk of several health problems, making management through lifestyle and diet crucial.
The body stores triglycerides as a lipid, or fat, to be used for energy, with most of the body’s fat existing in this form, according to Medical News Today. The body also produces triglycerides when it processes more calories than it needs, particularly from carbohydrates. A blood test can measure triglyceride levels.
These fats circulate in the blood within particles called lipoproteins. While they serve an important energy function, high concentrations in the blood are linked to an increased risk of health issues like insulin resistance, obesity, pancreatitis, type 2 diabetes, and cardiovascular disease.
The National Heart, Lung, and Blood Institute notes that normal triglyceride levels in a fasting blood sample are generally less than 75 milligrams per deciliter (mg/dL) in children under 10 years ancient and less than 90 mg/dL in older children and adults. Understanding these levels is important for preventative healthcare.
Doctors may diagnose hypertriglyceridemia when levels consistently reach or exceed 150 mg/dL.
Some individuals have a genetic predisposition to elevated levels, a condition known as familial hypertriglyceridemia. Levels also tend to be higher in men than in women and generally increase with age.
The American Heart Association recommends prioritizing certain foods to help control triglyceride levels. These include fatty fish like salmon, sardines, and mackerel; all types of vegetables, especially leafy greens; fruits such as citrus and berries; low-fat dairy products; and whole grains rich in fiber, like quinoa, barley, and brown rice.
Beans, nuts, and seeds are also beneficial, providing fiber and unsaturated fats.
It’s also recommended to limit alcohol, reduce added sugars, and moderate consumption of saturated fats found in processed foods and animal products.
A low-carbohydrate diet can also help lower triglycerides. When carbohydrate intake exceeds the body’s energy needs, the excess is converted into stored fat. Experts suggest substituting refined flour products with fiber-rich whole grains.
Increasing dietary fiber can also reduce the absorption of fats and sugars in the compact intestine, contributing to lower triglyceride levels in the blood. Excellent sources of fiber include whole grains, legumes, fruits, vegetables, nuts, and seeds.
