Do You Have High Triglycerides?

What Is a Triglyceride?

A triglyceride is the storage form for fat in the blood. High levels of blood triglycerides are associated with higher risk of heart disease when combined with a low HDL-cholesterol.

Diets high in fat and/or simple sugars can contribute to high blood triglycerides. High amounts of alcohol can also increase blood triglycerides. Weight gain from excessive calorie intake and lack of physical activity can also increase blood triglycerides.

Additionally, diabetics with uncontrolled blood glucose levels may develop high blood triglycerides.

What Should Your Triglyceride Level Be?

< 150 mg/dL is considered desirable

> 1000 is very high and may cause pancreatitis

How Can I Control My Triglycerides?

• Achieve and maintain a desirable weight. Weight loss will help.
• Increase physical activity.
  • Limit excess calories from simple sugars like regular sodas, sweetened teas, fruit juices, candy, cookies, and cakes by watching portion sizes and in some cases avoiding these foods or beverages.
  • Avoid high fat foods such as, pastries, regular cheese, fried foods, etc.
  • Avoid alcohol consumption.  If alcohol is consumed, limit to two drinks per day for men and one for women. One drink is the equivalent of 12 ounces of regular beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
  • Limit excess calories from large portions of refined carbohydrates. Examples of refined carbohydrates are white bread, white pasta and rice, low fiber cereals (0 – 1 gram fiber per serving), fat free, high sugar snacks / desserts. Instead choose cereals with more than 3 grams of fiber per serving. Try whole wheat pasta or wild grain rice.
    • Eat a diet that is low in total fat and saturated fat, but that contains some monounsaturated fat sources like nuts, olives, olive oil, and canola oil.
    • Increase intake of omega-3 fatty acids found in flaxseed/flaxseed oil, walnuts, canola oil, and fatty fish like salmon, tuna or other cold ocean water fish. Note: a portion of nuts equals ¼ cup and should be eaten as a substitute for 3 ounces of a lean meat.

• You may want to ask your doctor about taking fish oil or flax seed oil capsules for additional omega-3 fatty acids to help lower your blood triglycerides.
• Stop smoking.
  • If you have diabetes and your blood glucose is not controlled, improving your blood glucose control can help decrease your blood triglycerides.
  • A prescription medication may be necessary in addition to lifestyle changes.

For more information and assistance with lifestyle changes:

Ask your doctor or nurse to refer you to a registered dietitian, or call UVa’s Heart and Vascular Center Dietitians at (434) 243-9396.