By Theresa Stahl, RD, LDN 

Q: My husband has high triglycerides.  What are triglycerides and how can we change our diet to improve them?

A: Triglycerides are fats found in our blood and body.  High blood levels of triglycerides can contribute to the hardening and narrowing of the arteries.  This increases our risk for having a heart attack or stroke.

Triglycerides are measured along with cholesterol as part of a blood lipid panel. Since levels can be high after eating or drinking, levels should be tested after an overnight fast. According to the National Cholesterol Education Program, normal levels are less than 150 mg/dl.  Levels between 150 and 200 are considered borderline high; levels 200 - 499 high; and 500 or more very high.

Since high triglycerides increase risk for heart disease and stroke, it is important to check levels regularly and work to lower levels if high.

To lower triglycerides:

•    Maintain a healthy weight. If you’re husband is overweight, he should lose weight by decreasing calorie intake and increasing activity level. A registered dietitian (RD) can provide an eating plan for him based on his individual calorie needs and medical history.  
•    Limit fats, especially saturated fats and trans fats. Saturated fats are found in dairy products including whole milk and cheeses, the marbling found in meats, fatty meats such as bacon and sausage, and the fat found in and under the skin of poultry.  Trans fats are found in stick margarine, hydrogenated fats such as shortening, and in many store-bought snack foods.
•    Limit sugar intake.  Eliminate empty calories found in sodas, sweetened drinks and candy.  Limit fruit juices and dried fruits and choose whole fruits instead.  
•    Limit alcohol intake.  Even small amounts of alcohol can increase triglyceride levels.
•    Exercise regularly - get at least 30 minutes of moderate exercise 5 or more days per week.  Exercise at least 60 minutes if trying to lose weight.
•    Choose heart-healthy fats such as olive oil and canola oil.  
•    Eat fish regularly (at least twice/week). Fish is high in healthy omega-3 fatty acids.
•    Choose fat-free or low-fat dairy products, lean meats and protein-rich plant foods such as beans, nuts and soy foods.
•    Eat plenty of vegetables and choose whole grains instead of refined grains.  

The diet to lower triglyceride levels is a healthy well-balanced diet.  The nutrition guidelines above will not only help to lower triglyceride levels but will also help to keep them at a healthy level.