Triglycerides are a type of fat in the blood, and high levels can increase the risk of heart disease. When you consume an excess number of calories, your body will convert them to triglycerides as storage. A normal triglyceride level is below 150 mg/dL, while a level above 200 mg/dL is considered high. To lower triglycerides, lifestyle changes like weight loss, physical activity, and limiting refined carbs are recommended.
An undermined method of lowering triglyceride levels is focusing on consuming healthy fats. Foods high in unsaturated fats, like olive and vegetable oils, nuts, seeds, avocados, and fatty fish can lower triglyceride levels. Seafood can be especially effective, because of their high concentrations of omega-3 fatty acids. You should try to include at least two servings of seafood (types low in mercury) in your diet per week, with salmon, herring, and sardines being good options.
Carbohydrates also play a role in lowering or raising triglyceride levels. Excess calories from added sugars and alcohol can significantly raise triglyceride levels. To manage this, opt for whole grains, fruits, vegetables, and low-fat dairy while limiting refined carbohydrates, alcohol, and sugar-rich foods.
Your diet can play a large role in maintaining healthy triglyceride levels. If you have triglyceride levels above 150 mg/dL, it is important to see a doctor and registered dietitian. An RDN will help develop a personalized meal plan to help you meet your health needs while fitting into your lifestyle.
Source: https://www.eatright.org/health/essential-nutrients/fats/triglycerides-why-do-they-matter
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