Triglycerides are the chemical form of fat found in the body. This fat comes from food or it is produced within the body from other sources such as carbohydrates. A healthy level of triglycerides in the blood is 150 mg/dL. Amounts above this level can lead to hypertriglyceridemia, which is linked to coronary heart disease, according to the American Heart Association. There are easy lifestyle changes you can make to lower your triglyceride count.

Ways to Reduce Triglycerides

Fat tissue in the body is the source of triglycerides, according to the University of Wisconsin Hospitals and Clinics Authority. People with more fat have a higher triglyceride count. Losing weight is an effective way to decrease triglycerides; a weight loss of just 10 lbs. can go a long way in reducing triglycerides. Not all fat is bad fat, and the body needs it to survive. A healthy, balanced diet should consist of 25 percent to 30 percent fat, with less than 10 percent of that coming from saturated fats. To reduce triglycerides, consume healthy unsaturated fats, found in nuts, olive oil and avocados. Limit your consumption of starchy foods--breads, noodles and pasta--and high-sugar foods such as soda, fruit juice and candy. If not used by the body, sugars are stored as fat, which can increase triglycerides. Eat small, frequent meals throughout the day to decrease triglycerides. Large meals can be the culprit for a high triglyceride count. Exercise daily, for about 30 minutes. During physical activity, the muscles use triglycerides as energy.

Triglyceride Levels

Triglyceride levels are measured with a blood test. According to the American Heart Association, a normal, healthy level is less than 150 mg/dL. Borderline-high levels are 150 to 199 mg/dL, high levels are 200 to 499 mg/dL and very high levels are above 500 mg/dL.

Causes of High Levels

There are a multitude of reasons as to why your triglyceride levels are high. They can be increased by being overweight, consuming too much fat--largely saturated fat-- consuming too many carbohydrates such as sugar and starches, drinking alcohol daily, diabetes or kidney disease, genetics and even some medications. Many of these causes can be eradicated with simple lifestyle changes.

Source:

The University of Wisconsin Hospitals and Clinics Authority: Eating Guidelines to Lower Triglycerides

The American Heart Association: Triglycerides

Resource:

The American Heart Association