You hear about LDL-cholesterol and the importance of controlling this artery clogger but there’s still too much silence surrounding the “other fat” that circulates in your bloodstream. Triglycerides are the body’s stealthy fat couriers, processed by your liver and dispatched through your bloodstream like microscopic tankers. They fuel your cells with energy.
But here’s the catch: when your body doesn’t need that energy immediately, triglycerides simply don’t disappear. Instead, they enter your bloodstream where they circulate. Ultimately, they turn into body fat, settling in for the long haul.
If your doctor has warned you about high triglycerides, it’s time to pay attention. These sneaky fats aren’t just numbers on a lab report – they’re potential saboteurs of your health, lurking in your arteries. High triglycerides set the stage for a host of health issues, from heart disease to stroke. Understanding these fats is your first step in reclaiming control over your health and potentially averting a metabolic crisis.
According to Dr. Fernandes, an expert from the Mayo Clinic:
“Triglycerides, the main kind of fat in your body, store extra energy from the food you eat. It’s an energy source. It’s like a little battery used for energy. But too many triglycerides can also cause heart disease.”
The Heart of the Matter: Triglycerides and Cardiovascular Health
So, what’s happening in your body when triglycerides run amok, and more importantly, what can you do about it? As mentioned, they serve a useful purpose, but when your blood triglycerides are too high, they can cause issues.
A blood test called a lipid panel measures elevated triglyceride levels. A normal value is less than 150 mg/dL (milligrams per deciliter). In terms of health risks, lower is better for blood triglycerides. Research links high blood triglycerides with a greater risk of developing cardiovascular disease. Lowering your triglycerides through diet and lifestyle can lower your heart attack and stroke risk.
Here’s the good news. Your diet plays a role in your triglyceride level, and that’s something you have control over. Let’s look at dietary strategies, backed by science, which will help lower blood triglycerides.
Change the Type of Carbs You Add to Your Plate
The first step in lowering triglycerides is to avoid refined carbohydrates and ultra-processed foods. The second step is to replace them with fiber-rich whole carbohydrate sources. Refined carbohydrates are in white bread, pasta, rice, and processed foods made from these grains.
Refined carbohydrates and ultra-processed foods cause triglyceride levels to rise because they increase levels of insulin and glucose in the bloodstream. Higher insulin increases the likelihood that you’ll convert glucose to triglycerides.
Don’t give up carbohydrates but change the type of carbs you add to your plate. Whole-grain foods are healthier because they contain more fiber than refined versions. Fiber slows digestion and helps keep blood sugar more stable. Replace the refined carbohydrates you eat, like rice and pasta, with non-starchy vegetables. Like soft drinks and fruit juice, liquid sugar can raise triglycerides.
Other healthy carbohydrate sources include nuts, seeds, and low-sugar fruit such as berries. Avoid added sugar and sugary foods, especially sugar-sweetened beverages. One study published by the Journal of the American Heart Association highlighted the importance of choosing beverage alternatives other than those sweetened with sugar. It found that consuming sugar-sweetened beverages was correlated with a rise in blood triglycerides over four years.
Switch Red Meat for Fish
Red meat is a source of saturated fat and cholesterol, both of which can raise your blood cholesterol level and increase your risk of heart disease. In contrast, eating fatty fish such as salmon instead of beef, pork, or lamb helps lower your triglyceride level.
Omega-3 fatty acids in fish, according to some studies, may lower the risk of heart attack and stroke, but not all types of fish contain these beneficial fats. To get the benefits, consume two servings per week of oily fish rich in omega-3 fatty acids, including salmon, mackerel, herring, sardines, and fresh tuna.
Some fish, especially large fish, accumulate heavy metals like mercury. So, follow the guidelines published by the U.S. Environmental Protection Agency (EPA) for how often it’s safe to eat each type of fish.
More Plant-Based Protein
Replacing animal-based protein you currently eat with plant-based sources can also lower your blood triglyceride level. One review of studies found that consuming soy-based protein, such as tempeh, edamame, or tofu, lowers blood triglycerides. Soy is rich in compounds called isoflavones that explain this benefit.
Other plant-based proteins high in isoflavones include chickpeas (garbanzo beans), lentils, and legumes. Plus, plant-based protein sources are often lower in fat and calories, making them an excellent addition to your diet.
Avoid Alcohol
Alcohol is a source of calories; as you know, too many calories will lead to weight gain. Alcohol also contains sugar, which can raise triglycerides. Plus, alcohol makes it harder for your body to metabolize fats, which is important if you have high triglycerides, as triglycerides are fats. It’s best to avoid alcohol completely if you have elevated triglycerides.
Less Saturated Fat, More Monounsaturated Fat
Studies show that replacing saturated fat, like those in red meat and full-fat dairy, with monounsaturated fat will lower blood triglycerides. How do we know this? The PREDIMED study showed that people who consumed more monounsaturated fats and polyunsaturated fats had a lower risk of heart attack and stroke. Reliable sources of monounsaturated fats include olive oil, avocados, nuts, and seeds. You don’t have to give up all fats but choose ones from healthier sources.
Conclusion
Some people have such high blood triglycerides that they require medication to bring them down. However, lifestyle changes often reduce modestly elevated triglyceride levels. Talk to your physician about the approach that is best for you.
References:
- “Fish Oil and Triglycerides Study – Nutrition Studies Research Group.” med.stanford.edu/nutrition/research/completed-studies/fish-oil-and-triglycerides.html.
- Leaf DA, Hatcher L. The effect of lean fish consumption on triglyceride levels. Phys Sportsmed. 2009 Apr;37(1):37-43. doi: 10.3810/psm.2009.04.1681. PMID: 20048486.
- “Monounsaturated Fat | American Heart Association.” 01 Jun. 2015, heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats.
- Amigó N, Akinkuolie AO, Chiuve SE, Correig X, Cook NR, Mora S. Habitual Fish Consumption, n-3 Fatty Acids, and Nuclear Magnetic Resonance Lipoprotein Subfractions in Women. J Am Heart Assoc. 2020 Mar 3;9(5): e014963. doi: 10.1161/JAHA.119.014963. Epub 2020 Feb 27. PMID: 32102617; PMCID: PMC7335538.
- “Fish and Shellfish Advisories and Safe Eating Guidelines.” 09 Sept. 2022, epa.gov/choose-fish-and-shellfish-wisely/fish-and-shellfish-advisories-and-safe-eating-guidelines.
- Miller, M., et al. (2011). Triglycerides and cardiovascular disease: a scientific statement from the American Heart Association. Circulation, 123(20), 2292-2333.
- National Cholesterol Education Program (NCEP) Expert Panel. (2002). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) final report. Circulation, 106(25), 3143-3421.
- Balzer, Deb. “Mayo Clinic Minute: What High Triglycerides Mean and Why It Matters to Your Heart – Mayo Clinic News Network.” Mayo Clinic News Network, February 14, 2024. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-what-high-triglycerides-mean-and-why-it-matters-to-your-heart/.
- Kuklina, Elena V, and Sohyun Park. “Sugar‐Sweetened Beverage Consumption and Lipid Profile: More Evidence for Interventions.” Journal of the American Heart Association 9, no. 5 (March 3, 2020). https://doi.org/10.1161/jaha.120.015061.
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