Triglycerides High? Try These 6 Suggestions

Triglycerides are the form in which fat moves through the bloodstream to your body's tissues. Whenever your LDL ("bad") cholesterol is measured, triglycerides are checked, too. At present, triglyceride levels lower than 150 milligrams per deciliter (mg/dL) are considered normal and levels above 200 mg/dL are considered too high.

High triglyceride levels can be genetic, but dietary influences are strong, and refined carbohydrates in the diet are the main factor boosting triglyceride levels in the blood. This is especially true for quick-digesting (high glycemic load) carbs. In many people, these foods elevate insulin levels, and insulin affects both triglyceride synthesis and the storage of fat.

I recommend the following lifestyle changes to help keep your serum triglyceride levels down in the desirable range:

1. Get regular exercise
2. Lose weight if you're overweight
3. Reduce the amount of saturated fats and trans fat in your diet
4. Cut back on alcohol, avoiding beer especially (even small amounts of alcohol can elevate triglyceride level)
5. Increase your intake of omega-3 fatty acids by eating salmon, sardines, black cod, and herring on a regular basis
6. Maintain a diet that's low in processed carbohydrates, such as my anti-inflammatory diet, and familiarize yourself with the concept of glycemic load, which can help you choose carbohydrate foods that rank low on that scale

Read more about glycemic load and how it's different from glycemic index.

Comments

[Peter]

When I've checked my blood sugar an hour after eating, there's hardly any difference between refined and unrefined grains. There's a huge drop, though, if I avoid grains altogether.