How can I lower my Triglycerides? My LDL and HDL are normal, except for the triglycerides.

Hi Marta,

I can not address your medication/symptom questions, but here are steps you can take to lower your triglycerides:

Maintain a healthy weight.

For triglyceride control, you need to limit total fat intake, saturated fat, trans fats, and cholesterol intake.

To achieve lower triglyceride levels, maintain a dietary intake of 30% or less of total calories coming from fat. 

-- Saturated fat intake should be limited to less than 7% of your total daily calories.

-- Daily trans fat intake should be less than 1% of your total calorie intake.

-- Cholesterol should be limited to less than 300 mg/day.

A healthy diet to maintain or achieve normal triglyceride levels should be based on whole grains, beans, fruits, vegetables, and low-fat animal products. 

Do not replace high fat products with simple carbohydrates.  Simple carbohydrates may raise triglycerides and lower HDL (good) cholesterol.  Follow the substitution guidelines listed in workbook part 2 to replace saturated fats in your diet with unsaturated fats. 

Omega 3 fatty acids are found in fatty fish, such as salmon, and have a positive impact on triglyceride levels. 

Avoid foods that contain a high concentration of simple sugars - candy, baked goods, syrup, table sugar, soft drinks, jelly, and honey.  A high intake of fruit juice can also raise triglyceride levels since it contains a high content of natural sugars.

Limit alcohol, even small amount can raise triglycerides.

Increase physical activity.  If you are not currently physically active, consult your MD before starting an exercise program.  To reduce triglycerides, be physically active 30 minutes on 3 or more days each week.

All the best,

Lisa Nelson, RD, LN

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