Understanding Triglycerides and Cholesterol

Triglycerides and cholesterol are often measured together in a lipid profile during a doctor's visit, but they are actually quite different. Triglycerides are the most common form of fat found in the body, and excess calories from the diet are packaged as triglycerides for storage. On the other hand, cholesterol is a waxy substance made in the liver and is not found in vegetables or plants. It plays a crucial role in building cell walls and nerves, hormone production, and digestion.

The Importance of Monitoring Triglyceride Levels

Recent research suggests that triglyceride levels appear to be an independent risk factor for cardiovascular disease and possibly more significant than cholesterol for both heart disease and stroke. Therefore, it is extremely important to monitor these levels and aim to keep them below 150 mg/dL.

Dietary Changes to Lower Triglycerides

To lower triglyceride levels, consider scaling back on the following:

• Saturated fats: Diets higher in most saturated fats seem to have more detrimental effects on blood lipid profiles. Limit foods like butter, red meat, and cheese, and choose more heart-healthy fats like olive oil and avocado.
• Refined carbs: If your overall diet consists of more than 55% carbohydrate intake, you may be at greater risk for higher triglyceride levels. Avoid processed foods and stick to whole grains and vegetables that come packaged with vitamins, minerals, and fiber.
• Sugar: Limit foods high in added sugars like sodas, sports drinks, and processed sweet treats.
• Alcohol: Moderate drinkers may be at greater risk for higher triglycerides since excess calories in the bloodstream are converted into triglycerides. Excess calories often exist in the form of alcohol and can add up quickly.

Include more of the following in your diet for maximum triglyceride-lowering potential:

• Fatty fish: Omega-3 fatty acids found in fatty fish like salmon, tuna, mackerel, and sardines are effective at significantly lowering blood triglyceride levels when consumed in the recommended daily amount of 2-4 grams per day.
• Beans and legumes: These plant-based foods are high in fiber, protein, magnesium, and potassium, which can have a positive impact on blood lipid levels, especially when replacing red meat.
• Blueberries: In addition to being a great source of antioxidants, blueberries are also high in pterostilbene, a compound that may reduce triglyceride and cholesterol blood levels as much as prescription drugs.
• Olive oil: Substituting fats high in saturated fat like butter, palm oil, shortening, and animal fats with oils high in monounsaturated fats (like olive and walnut oils) can help improve blood lipid profiles by lowering triglyceride levels and increasing good HDL cholesterol.
• Spinach: This dark leafy green is one of the few food sources of alpha-lipoic acid, an antioxidant that may help lower triglycerides.

The Role of Exercise

In addition to diet, exercise can also help lower triglyceride levels by burning excess calories. Try to get more physical activity, whether it's a walk, group fitness class, or any other activity you enjoy.

Consult Your Doctor

While maintaining a healthy diet and exercise routine is crucial for maintaining healthy blood lipid levels, it's also essential to consult your doctor when levels are high. People with extreme levels of triglycerides (in the 500mg/dL range) may require medical assistance. Be sure to get your triglyceride and cholesterol levels checked regularly to stay on top of your cardiovascular health.