Lifestyle Changes to Reduce Triglycerides

Overview

• Information provided by the National Lipid Association as part of the Clinicians Lifestyle Modification Toolbox.
• Aimed at providing lifestyle changes to lower triglycerides (TGs) and reduce risks associated with high TG levels, such as heart disease, stroke, and pancreatitis.

Key Recommendations

Limit Foods High in Sugar

• Both natural and added sugars can increase TGs.
• Follow AHA guidelines:
  • Limit added sugar to 6 teaspoons/day for women and 9 teaspoons/day for men.

Limit Starchy Foods

• High TG foods include white breads, cereals, corn, crackers, pasta, potatoes, and white rice.
• Opt for 100% whole grain alternatives and oats, dried beans, and peas.

Avoid or Limit Alcohol Consumption

• Alcohol can elevate TGs, especially when combined with high-fat meals.
• Contains additional calories contributing to weight gain and increased TGs.

Include Healthy Fats at Meals

• Use small amounts of vegetable oils (canola, corn, olive, safflower, soybean).
• Choose unsalted nuts, seeds, nut butters, or avocado.
• Reduce intake of unhealthy fats from fatty meats and high-fat dairy products.

Aim for a Healthy Weight

• Weight loss of 5-10% can reduce TG levels.
• Focus on eating smaller portions of high-calorie foods and more low-calorie options like vegetables.

Make Exercise Part of Your Routine

• Engage in at least 30 minutes of moderate-intensity exercise most days, totaling at least 150 minutes/week.
• For better TG reduction and weight loss, aim for 200-300 minutes of exercise weekly.

Special Nutrition Plan

• For TG levels over 500 mg/dL, consult healthcare provider for a specialized plan, possibly involving a registered dietitian nutritionist (RDN).

Understanding Triglycerides

• TGs are a type of fat in the blood.
• High TG levels increase the risk of cardiovascular diseases.
• Blood TG levels:
  • Normal: <150 mg/dL
  • Borderline: 150-199 mg/dL
  • High: 200-499 mg/dL
  • Very High: >500 mg/dL

Tips to Lower Triglycerides

Sugar Intake

• High-sugar foods to limit: candy, cakes, cookies, cheesecake, ice cream, pastries, pies, pudding, some yogurts.
• Avoid sugary drinks: soda, fruit-flavored drinks, lemonade, coffee drinks, sports drinks, energy drinks.

Foods High in Natural Sugars

• Fruits and 100% juices are high in natural sugars but provide nutrients.
• Opt for whole fruits; limit fruit juice to 1/2 cup (4 oz) per serving.