Lowering Your Triglycerides

Provided Courtesy of Nutrition411.com

Review Date 12/13 G-1072

Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC Updated by Nutrition411.com staff

Why Are Triglycerides Important?

• Triglycerides are an independent marker associated with risk for heart disease, especially when triglycerides are high, high-density lipoprotein (HDL) is low, and low-density lipoprotein (LDL) is elevated

• Increased triglycerides are associated with greater risk of heart disease and stroke

Limit saturated and trans fats

Maintain a healthy weight

Limit alcohol

Exercise 30 minutes 5 or more days each week

Enjoy a healthy eating pattern

Limit extra sugar and fructose

Lower Triglycerides

• Limit added sugar to 5%-10% of calories consumed, about 100 calories/day for women and 150 calories/day for men

• Limit your intake of fructose from processed foods and naturally occurring foods to 50-100 grams/day

• Limiting sugar and fructose is difficult because they are not listed on the Nutrition Facts Food Label

Limit Added Sugar and Fructose

• Breakfast bars• Cakes (frosted,

layer, and plain)• Candied fruit• Candies• Canned fruit with

heavy syrup• Chocolate milk• Cookies

• Doughnuts• Dried fruit• Drink mixes with

sugar added• Fruit drinks

(canned or concentrated)

• Fruit ices and freezer pops

• Fruit roll-ups

Foods High in Sugar

• Granola• Honey• Hot cocoa mix• Jam• Jelly• Milk shakes• Molasses

• Regular ice cream, regular frozen yogurt, and sherbet

• Regular soft drinks• Pies• Sugar-coated

cereal• Syrup• Table sugar

Foods High in Sugar (cont’d)

• Foods and beverages with high-fructose corn syrup listed near the top of the ingredient list, such as:– Soda and other beverages sweetened with

high-fructose corn syrup– Raisins– Agave nectar– Applesauce

Sources of Fructose

• The effect of physical activity on triglyceride levels varies depending on the baseline triglyceride level and intensity and duration of activity

• Moderate-to-vigorous aerobic activity:– 30 minutes most days of the week, or 150

minutes total per week– Exercise may contribute an additional 20%-

30% lowering effect to other lifestyle changes

Focus on Activity

• Even small amounts of alcohol can lead to large changes in plasma triglyceride levels

• Moderate drinking is defined as:– Women: No more than one drink/day– Men: No more than two drinks/day

• One drink is equal to:– 12 fluid ounces (fl oz) of beer or wine cooler– 5 fl oz of wine– 1.5 fl oz of 80-proof liquor

Limit Alcohol

• Choose low-fat and skim dairy products• Eat lean meat (trim fat and remove skin)• Bake, roast, braise, broil, grill, or poach

food• Avoid fried foods• Watch for hidden fats in salad dressings,

gravy, and processed foods• Avoid hydrogenated foods—read the

labels• Use oils in place of solid fats in cooking

and baking• Choose omega-3 fatty acids from fatty

fish

Limit Saturated and Trans Fats

• Losing 5%-10% of your body weight can decrease your triglycerides by 20%:– Example: Losing 10-20 pounds (lb) for a 200-lb

person

Maintain a Healthy Weight

• Lose weight by creating a calorie deficit:– Reduce portions– Drink calorie-free beverages– Focus on fruits, vegetables, lean meats, low-fat

dairy, and whole grains– Opt for the fat-free, sugar-free versions of

foods– Read food labels– Eat three meals/day– Stay well hydrated– Exercise

Maintain a Healthy Weight (cont’d)

• Aerobic activities burn the most calories:– Running– Swimming– Bicycling– Aerobic and dance classes

• Strengthening activities help build muscle

Maintain a Healthy Weight (cont’d)

• Eat according to the Dietary Guidelines for Americans and Myplate.gov:– Eat a minimum of 5½ cups of fruits and

vegetables daily– Make half of your grains whole grains– Limit added sodium, fat, and sugar– Choose lean meats and low-fat dairy foods

Enjoy a Healthy Eating Pattern

• Include omega-3 fatty acids from fatty fish in your diet regularly:– Choose anchovies, halibut, salmon, trout, and

herring (the best sources)– Talk to your doctor about omega-3 fatty acid

supplements (some people with high triglycerides are candidates for this supplement)

Enjoy a Healthy Eating Pattern (cont’d)

Academy of Nutrition and Dietetics. Nutrition Care Manual®. Nutrition Care Manual Web site [by subscription]. www.nutritioncaremanual.org. Accessed December 29, 2013.

Miller M, Stone NJ, Ballantyne C, et al; American Heart Association Clinical Lipidology, Thrombosis, and Prevention Committees of the Council on Nutrition, Physical Activity, and Metabolism; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular Nursing; Council on the Kidney in Cardiovascular Disease. Triglycerides and cardiovascular disease: a scientific statement from the American Heart Association. Circulation. 2011;123(20):2292-2333. doi:10.1161/CIR.0b013e3182160726.

References