Definition

Learn about types of fats. Triglycerides are the primary form of dietary fats. The body changes calories it doesn't burn right away into triglycerides and stores them as body fat for later use. Triglycerides are not the same as cholesterol, a fat that is used to build cells and some hormones. Yet many people develop unhealthily high levels of both because neither type of fat dissolves in the blood; instead, they circulate through it. High blood triglyceride levels (150 milligrams per deciliter (mg/dL), as determined through a blood test, contribute to hardening of the arteries, which increases the risk of developing heart attacks, heart disease and stroke. High cholesterol, obesity, high blood pressure and high blood sugar can raise triglyceride levels as well, the Mayo Clinic reports.

Diet

To lower triglyceride levels, reduce sugar intake. Anything that increases glucose (a type of sugar) in the blood will increase triglyceride levels, the Healthy Heart Guide explains. Simple carbohydrates are the chief source of excess sugars. which convert to glucose and then to triglycerides. Lowering these types of sugar will also help prevent cholesterol build-up. Examples include anything made with refined (white) flour, such as cakes, cookies, candy and pasta. Other refined starches (from which the fiber has been removed) such as white rice, white crackers and skinless potatoes also fall under this category. Eat healthy fats. Omega-3 fatty acids, such as those found in many types of fish, and monosaturated fats, such as olive oil, to help reduce triglyceride levels. Avoid transfats and hydrogenated fats and saturated oils (all of which are found in lard, margarine and other processed foods to make them last longer), which the body doesn't metabolize properly. Also eat other heart-healthy foods such as garlic, and vegetables and fruits that contain vitamin C and fiber. This includes beans, peas and barley, soy, red grapes, nuts and green or black tea, the American Dietetic Association recommends. Whole grain carbohydrates (oatmeal, brown rice, quinoa, etc.) also contain fiber, which binds to fats and helps to evacuate them from the body. Some over-the-counter, natural supplements such as policosanol and guggulipid may also be benefiicial, the journal Current Atherosclerosis Reports indicates. Eliminate or limit consumption of alcohol, which raises blood sugar.

Other Life-Style Changes

Working out aerobically and regularly for at least three to four times per week for at least a half hour, increases blood circulation, controls weight, lowers blood pressure and burns the energy that would otherwise turn into triglycerides. Avoid other behaviors that contribute to heart disease such as cigarette smoking.

Source:

Mayo Clinic: Why do high triglycerides matter?

American Dietetic Association: Make Healthy Food Choices

Current Atherosclerosis Reports: Efficacy of over-the-counter nutritional supplements

Resource:

Healthy-Heart-Guide.com: Types of food that cause high blood sugar