Blood triglyceride levels are an important measure of health. What could be the cause of their elevated levels?
Triglycerides are a type of lipid (fat) found in the blood. When you consume calories that your body doesn’t need right away, they are converted into triglycerides and stored in fat cells. Hormones then release them for energy between meals. If you regularly take in more calories than you burn (especially in carbohydrate-rich foods), you may have elevated triglyceride levels.
Triglyceride concentration is usually checked as part of a cholesterol test, which is called a lipidogram or lipid panel/profile. The test is performed on an empty stomach. How much is the norm for triglycerides? In their case, the result is interpreted as follows:
- normal: < 150 mg/dl (< 1.7 mmol/l)
- At the upper limit of normal: 150-199 mg/dl (1.8-2.2 mmol/l)
- elevated: 200-499 mg/dl (2.3-5.6 mmol/l)
- very high: ≥ 500 mg/dl (5.7 mmol/l)
How to take care of proper triglyceride levels?
First of all, try to achieve and maintain a healthy body weight. If you have elevated triglyceride levels in your blood, focus on consuming fewer calories. To do this, avoid sugars and simple carbohydrates, white flour products, trans fats and foods containing hydrogenated oils, and alcohol. The latter is particularly high in calories and has a strong negative effect on the concentration of triglycerides in the body. Choose vegetable fats, such as oil or flaxseed oil. Incorporating healthy mono- and polyunsaturated fats into your diet can help lower triglyceride levels1. Instead of red meat, reach for fish high in omega-3 fatty acids, such as salmon or mackerel. People with elevated triglyceride levels can take a fish oil supplement as an aid2.
Regular exercise will also help in maintaining a healthy weight. Try to ensure that you get at least 30 minutes of physical activity most or all days of the week. Try to move more as part of your daily routine, such as taking the stairs instead of riding the forklift. Changing your lifestyle to one that supports your overall health is essential in the fight against excessively high triglyceride levels.
1M. Jarosz (ed. nauk.), Norms of nutrition for the Polish population, Instytut Żywności i Żywienia, Warsaw 2012.
2Tamże