Follow A Lower Carb Diet
Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.
Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .
A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .
A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .
Summary
Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.
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Low Levels Are Usually Protective
It is well known that high triglycerides are dangerous, but little is known about the influence of low levels on health. Studies suggest that in healthy people, low triglyceride levels are beneficial. Low triglycerides are also good for people with diabetes and might also be protective against heart attacks .
One study even suggests that the lower a persons triglycerides are, the less likely they will be to die from any cause. In this study, almost 14k people were followed for 24 years. The scientist found that levels below 89 mg/dL thats almost twice lower than the borderline-normal value of 150 mg/dL were associated with a 41% lower risk of dying than high levels
So can your levels ever be too low to do any harm?
We still dont have any definitive answers, but we can look for some clues.
How Are Triglycerides Different From Cholesterol
Triglycerides and cholesterol are both fatty substances called lipids. But triglycerides are fats cholesterol is not. Cholesterol is a waxy, odorless substance made by the liver. It is used to build cell walls, helps the nervous system and plays an important role in digestion and hormone production.
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How Can I Control My Triglyceride Levels
Studies show that carbohydrates play an important role in controlling triglyceride level. Diets high in carbohydrates, especially sugar, can increase triglycerides.
Exercise can also lower triglycerides and increase HDL cholesterol. Even if you dont lose weight, exercise can help control your triglyceride level.
The Mayo Clinic recommends changes in lifestyle habits to help treat high triglyceride levels. The changes include:
- not eating sugary or refined foods
- choosing healthier fats, such as fats in plant-based foods or fish
- reducing your alcohol consumption
- getting enough exercise, which is at least 30 minutes at moderate intensity on most days of the week
Treatments that focus on the primary cause for high triglycerides, such as the following, should be strongly considered:
Ethics Approval And Consent To Participate
This study is based in part on data from the Clinical Practice Research Datalink obtained under licence from the UK Medicines and Healthcare products Regulatory Agency. The data is provided by patients and collected by the NHS as part of their care and support. The interpretation and conclusions contained in this study are those of the author/s alone. The study was approved by the MHRA Independent Scientific Advisory Committee 17_033, under Sect. 251 .
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What Are The Symptoms
High blood triglycerides usually do not cause any symptoms. Untreated or uncontrolled high blood triglyceride levels may increase your risk of serious complications such as coronary heart disease and stroke.
Very high blood triglycerides can raise the risk of acute pancreatitis, or inflammation of the pancreas that causes severe pain in the abdomen.
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What Is A High Triglyceride Level
High triglycerides can be dangerous to your health. Unfortunately, high triglycerides, like high cholesterol, rarely causes symptoms. Its vital to get routine lipid blood tests to check cholesterol numbers.
Your healthcare provider determines total cholesterol by looking at a combination of triglycerides, HDL and LDL numbers. If your triglycerides and LDL cholesterol are high, but your HDL is low, you have an increased risk of heart attack and stroke.
For the most accurate reading, you should fast 8 to 12 hours before a lipid blood test. A healthy number for triglycerides is below 150 milligrams per deciliter .
Your healthcare provider classifies high triglyceride levels as:
- Mild: 150-199 mg/dL.
- Severe: Greater than 500 mg/dL.
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What Qualifies As High Triglycerides
According to MedlinePlus , blood levels less than 150 mg/dL fall under the triglycerides normal range, while anything higherknown as hypertriglyceridemiacan increase risk for heart disease. Elevated triglycerides can also be a very early sign of diabetes, states Kristin Thomas, MD, a board-certified internist and co-founder of Foxhall Medicine in Washington, DC.
Extremely high triglyceridesblood levels over 500 mg/dLmay be due to a genetic disorder and can increase the risk of pancreatitis, along with heart disease, including atherosclerosis , Dr. Thomas, co-author of You Can Prevent A Stroke, explains. It can be seen alone or in association with many other conditions, as well, such as metabolic syndrome, hypothyroidism, fatty liver disease and kidney disease, Dr. Malaney says.
When To Contact A Doctor
While high triglyceride levels typically do not cause symptoms, anyone concerned they may have high triglyceride or cholesterol levels should contact their doctor.
A doctor would usually measure triglyceride and cholesterol levels at the same time as high levels of either may contribute to heart conditions.
Doctors may recommend drug therapies in some cases. This may happen if a person has dangerously high triglyceride levels that need to come down quickly or if their levels do not respond to lifestyle and dietary changes.
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Cut Back On Sugar And Refined Carbs
Different carbohydrate-loaded foods also contain very different nutritional levels.
Dr. Nissen recommends scaling back or eliminating:
Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.
How You Can Lower Your Triglycerides
The encouraging thing about reducing triglycerides is that it can often be done without medications or procedures. Healthier lifestyle choices can make a big difference. For example:
- Lose five to 10 percent of your body weight if you are overweight or obese. Belly fat, in particular, is associated with higher triglyceride levels, so slimming down may make a big difference.
- Exercise at least 30 minutes a day, five days a week. If that schedule doesnt work, try 45 to 60 minutes a day for three or four days a week. Or, try 20 minutes of exercise every day. Your goal should be around 150 minutes of exercise weekly. For best results, do a mix of aerobic, weight training, and balance exercises.
- Limit your alcohol intake to one drink per day if youre a woman and two drinks per day if youre a man. You may need to reduce your alcohol consumption furtheror perhaps eliminate alcohol completelyif your triglyceride levels are extremely high.
- Consume more omega-3 fatty acids in your diet. Fish, such as salmon, mackerel and tuna, are good sources, as are flaxseed, walnuts, and soybeans and soy-based foods.
Getting down to normal triglyceride levels may not guarantee protection against heart disease and stroke, but its an important step that you can do starting today.
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What Are High Triglycerides
Triglycerides are a kind of fat found in blood. Cholesterol is another kind. Stored in fat cells for later use, triglycerides are a major energy source. Normal amounts are important for good health. Eating more fat than the body burns can lead to high triglyceride levels . High triglyceride levels may result in hardening of the arteries , which increases risks of stroke, heart attack, and heart disease. They can be part of metabolic syndrome, which also includes too much fat around the waist, high blood pressure, high blood sugar, and abnormal cholesterol levels.
Sometimes high triglyceride levels mean poorly controlled type 2 diabetes, low thyroid hormone levels , liver or kidney disease, or rare genetic conditions.
Association Between Triglyceride Levels And Cardiovascular Disease In Patients With Acute Pancreatitis
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* E-mail:
Affiliations VA Central Western Massachusetts Healthcare System, Leeds, Massachusetts, United States of America, Department of Medicine, Baylor Scott & White Health, Temple, Texas, United States of America, UT Health San Antonio, San Antonio, Texas, United States of America
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Affiliations Texas A& M Health Science Center, Temple, Texas, United States of America, Department of Internal Medicine, Gastroenterology Service, Baylor Scott & White Health, Temple, Texas, United States of America
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Affiliations Texas A& M Health Science Center, Temple, Texas, United States of America, Department of Internal Medicine, Gastroenterology Service, Baylor Scott & White Health, Temple, Texas, United States of America
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Affiliation Center of Excellence for Research on Returning War Veterans, Central Texas Veterans Health Care System, Waco, Texas, United States of America
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Affiliation Department of Medicine, Baylor Scott & White Health, Temple, Texas, United States of America
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What Is Being Tested
Triglycerides are a form of fat and a major source of energy for the body. This test measures the amount of triglycerides in the blood.
Most triglycerides are found in fat tissue, but some triglycerides circulate in the blood to provide fuel for muscles to work. After a person eats, an increased level of triglycerides is found in the blood as the body converts the energy not needed right away into fat. Triglycerides move via the blood from the gut to adipose tissue for storage. In between meals, triglycerides are released from fat tissue to be used as an energy source for the body. Most triglycerides are carried in the blood by lipoproteins called very low-density lipoproteins .
High levels of triglycerides in the blood are associated with an increased risk of developing cardiovascular disease , although the reason for this is not well understood. Certain factors can contribute to high triglyceride levels and to risk of CVD, including lack of exercise, being overweight, smoking cigarettes, consuming excess alcohol, and having medical conditions such as diabetes and kidney disease.
What You Can Do
Many of the steps you should take to lower triglycerides are the same ones you should take to protect your heart and health overall.
If you’re overweight, shed a few pounds. Get regular aerobic exercise . Limit the saturated fats in meat and dairy products. Watch your alcohol intake, even moderate drinking ramps up triglyceride levels. And diet? High-carb/low-fat eating will increase your triglycerides and lower your HDL.
If you’re taking a statin to lower your LDL, one side benefit may be reduced triglyceride levels. Depending on the dose, statins can lower triglycerides by 20%40%.
The omega-3 fats in fish and capsules are another triglyceride-lowering option. For a very high triglyceride level, your doctor can prescribe a high-dose omega-3 medication.
Image: udra/Getty Images
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Why The Test Is Performed
Triglycerides are usually measured together with other blood fats. Often it is done to help determine your risk of developing heart disease. A high triglyceride level may lead to atherosclerosis, which increases your risk for heart attack and stroke.
A very high triglyceride level may also cause swelling of your pancreas .
Should You Worry About High Triglycerides
These blood fats can be one of the signs of metabolic syndrome, which increases the risk for having a heart attack or stroke.
Until recently, triglycerides tended to get less attention when looking at cardiovascular risk compared to LDL and HDL cholesterol levels. Theres no question that extremely high levels spell trouble and can lead to acute pancreatitis. But what about treating lower levels of triglycerides? Recent evidence suggests you should work to reduce triglyceride levels of they are higher than normal, especially if you have heart disease or have other risk factors such as diabetes, high blood pressure or smoking.
Triglyceride levels |
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*All values in milligrams per deciliter |
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How To Lower Triglycerides Naturally
Triglycerides can be lowered without drugs. For example, they can be lowered naturally through diet changes, decreasing consumption of alcohol or sugary beverages, by increasing physical activity, by losing weight, and other ways. As little as 5% to 10% reduction in body weight may lower triglycerides. The table below summarizes how much benefit different changes can effect.
What Are Normal And High Triglyceride Levels
The National Cholesterol Education Program sets guidelines for triglyceride levels:
- Normal levels: Less than 150 milligrams per deciliter
- Borderline high:150 to 199
- High: 200 to 499
- Very high: 500 or more
Elevated levels may lead to heart disease, especially in people with low levels of “good” cholesterol and high levels of “bad” cholesterol. The same is true if you have type 2 diabetes.
Experts once debated how important triglycerides are, but it now seems clear that higher levels are linked to problems such as heart disease.
One thing is clear, though: A good diet and exercise plan can lower triglyceride levels, improve cholesterol, and decrease the chance of heart disease.
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Inflammation Infection And Autoimmunity
In some cases, high triglycerides may be caused by inflammation and infection.
People with infections and chronic inflammatory and autoimmune diseases such as rheumatoid arthritis, lupus, and psoriasis often have high triglycerides and low HDL. These disease-triggered changes initially serve to dampen inflammation or fight infection, but they increase the risk of heart disease in the long run .
For example, untreated gum disease increases blood triglycerides. People with chronic gum inflammation are continually exposed to bacteria, which disrupt immune and lipid balance in the body .
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What Can Raise Your Triglycerides
Triglycerides can be raised due to what doctors refer to as primary and secondary causes, explained below. Some people have a combination of both.
It is very important that your doctors investigates all these potential causes so that you can start treatment.
Primary causes of raised triglycerides
Primary refers to inherited conditions which cause raised triglyceride levels.
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How It Is Done
The health professional taking a sample of your blood will:
- Wrap an elastic band around your upper arm to stop the flow of blood. This makes the veins below the band larger so it is easier to put a needle into the vein.
- Clean the needle site with alcohol.
- Put the needle into the vein. More than one needle stick may be needed.
- Attach a tube to the needle to fill it with blood.
- Remove the band from your arm when enough blood is collected.
- Put a gauze pad or cotton ball over the needle site as the needle is removed.
- Put pressure on the site and then put on a bandage.
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Cholesterol And Triglyceride Screening
Some health organizations recommend that everyone older than age 20 be checked for high cholesterol.
Some health organizations recommend that everyone age 20 and older be checked for high cholesterol.footnote 1 The Canadian Cardiovascular Society recommends cholesterol tests based on age and risk factors for heart disease. footnote 2
Talk to your doctor about when you should get a cholesterol test.
For more information, see When to Have a Cholesterol Test.
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High Triglycerides: Getting Help
When it comes to cholesterol and triglycerides, perhaps the most important thing is to get regular screenings.
See your doctor and get checked out. If your triglycerides are high, you and your doctor can decide on a treatment plan and you can make a few simple but effective changes to your lifestyle.
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What Is The Difference Between Triglycerides And Cholesterol
You might be wondering how triglycerides are different from cholesterol. Both are essential types of fat that our bodies need to function, and they can be made in the body and sourced from our diet. Triglycerides and cholesterol are often lumped in together as part of a blood test called a lipid profile or lipid panel.
There are some important differences between the two.
Triglycerides are one of our main sources of energy. They are either transported to the parts of our body that need energy, or they are stored for use later.
Cholesterol is not a source of energy, but it is an important part of the makeup of our cells. It is one of the building blocks for some of the hormones our bodies make, the bile acids that help us digest food, and vitamin D. The body makes all the cholesterol that it needs.
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Choose Healthy Fats Over Saturated Fats
Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.