Saturated fats can raise triglyceride levels. They can be found in fried foods, red meat, chicken skin, egg yolks, high-fat dairy, butter, lard, shortening, margarine, and fast food.
Refined or processed grains are typically made from white flour, which can increase triglycerides. They also often have added sugars.
Medical conditions that may increase blood triglyceride levels include: diabetes, kidney disease, liver disease, overweight and obesity, and thyroid disease.
Healthy range of triglycerides:
*Normal — Less than 150 milligrams per deciliter (mg/dL), or less than 1.7 millimoles per liter (mmol/L)
*Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
*High — 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
*Very high — 500 mg/dL or above (5.7 mmol/L or above)
High triglycerides may contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis). Along with cholesterol, high triglyceride levels are linked to heart disease and other health issues related to cardiovascular disease.
Triglyceride levels higher than 150 milligrams per deciliter (mg/dL) may increase the risk for metabolic syndrome, which can include excessive abdominal fat, high blood pressure, and elevated blood sugar.
How to lower the triglycerides level? Limit sugar intake, follow a lower-carb diet, eat more fiber, exercise regularly, avoid trans fats, increase the intake of unsaturated fats and limit alcohol intake.
Also make sure to eat plenty of vegetables, which help lower triglycerides in part because they don't contain a lot of calories, sugars, or bad fats. Vegetables like Brussels sprouts, broccoli, and spinach contain an antioxidant called alpha-lipoic acid that may lower triglycerides.
What are triglycerides?
