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Lowering Your
Triglycerides
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
Updated by Nutrition411.com staff
Review Date 12/13
G-1072
Why Are Triglycerides
Important?
• Triglycerides are an independent marker
associated with risk for heart disease,
especially when triglycerides are high,
high-density lipoprotein (HDL) is low, and
low-density lipoprotein (LDL) is elevated
• Increased triglycerides are associated with
greater risk of heart disease and stroke
Limit extra
sugar and
fructose
Enjoy a
healthy eating
pattern
Exercise
30 minutes
5 or more
days each
week
Lower
Triglycerides
Limit
alcohol
Maintain a
healthy
weight
Limit saturated and
trans fats
Limit Added Sugar
and Fructose
• Limit added sugar to 5%-10% of calories
consumed, about 100 calories/day for women
and 150 calories/day for men
• Limit your intake of fructose from processed
foods and naturally occurring foods to
50-100 grams/day
• Limiting sugar and fructose is difficult because
they are not listed on the Nutrition Facts Food
Label
Foods High in Sugar
• Breakfast bars
• Cakes (frosted, layer,
and plain)
• Candied fruit
• Candies
• Canned fruit with
heavy syrup
• Chocolate milk
• Cookies
• Doughnuts
• Dried fruit
• Drink mixes with
sugar added
• Fruit drinks (canned
or concentrated)
• Fruit ices and freezer
pops
• Fruit roll-ups
Foods High in Sugar
(cont’d)
•
•
•
•
•
•
•
Granola
Honey
Hot cocoa mix
Jam
Jelly
Milk shakes
Molasses
• Regular ice cream,
regular frozen yogurt,
and sherbet
• Regular soft drinks
• Pies
• Sugar-coated cereal
• Syrup
• Table sugar
Sources of Fructose
• Foods and beverages with high-fructose corn
syrup listed near the top of the ingredient list,
such as:
– Soda and other beverages sweetened with highfructose corn syrup
– Raisins
– Agave nectar
– Applesauce
Focus on Activity
• The effect of physical activity on triglyceride
levels varies depending on the baseline
triglyceride level and intensity and duration
of activity
• Moderate-to-vigorous aerobic activity:
– 30 minutes most days of the week, or 150 minutes
total per week
– Exercise may contribute an additional 20%-30%
lowering effect to other lifestyle changes
Limit Alcohol
• Even small amounts of alcohol can lead to large
changes in plasma triglyceride levels
• Moderate drinking is defined as:
– Women: No more than one drink/day
– Men: No more than two drinks/day
• One drink is equal to:
– 12 fluid ounces (fl oz) of beer or wine cooler
– 5 fl oz of wine
– 1.5 fl oz of 80-proof liquor
Limit Saturated and
Trans Fats
•
•
•
•
•
Choose low-fat and skim dairy products
Eat lean meat (trim fat and remove skin)
Bake, roast, braise, broil, grill, or poach food
Avoid fried foods
Watch for hidden fats in salad dressings, gravy,
and processed foods
• Avoid hydrogenated foods—read the labels
• Use oils in place of solid fats in cooking and
baking
• Choose omega-3 fatty acids from fatty fish
Maintain a Healthy
Weight
• Losing 5%-10% of your body weight can
decrease your triglycerides by 20%:
– Example: Losing 10-20 pounds (lb) for a 200-lb
person
Maintain a Healthy
Weight (cont’d)
• Lose weight by creating a calorie deficit:
– Reduce portions
– Drink calorie-free beverages
– Focus on fruits, vegetables, lean meats, low-fat dairy,
and whole grains
– Opt for the fat-free, sugar-free versions of foods
– Read food labels
– Eat three meals/day
– Stay well hydrated
– Exercise
Maintain a Healthy
Weight (cont’d)
• Aerobic activities burn the most calories:
–
–
–
–
Running
Swimming
Bicycling
Aerobic and dance classes
• Strengthening activities help build muscle
Enjoy a Healthy Eating
Pattern
• Eat according to the Dietary Guidelines for
Americans and Myplate.gov:
– Eat a minimum of 5½ cups of fruits and vegetables
daily
– Make half of your grains whole grains
– Limit added sodium, fat, and sugar
– Choose lean meats and low-fat dairy foods
Enjoy a Healthy Eating
Pattern (cont’d)
• Include omega-3 fatty acids from fatty fish in
your diet regularly:
– Choose anchovies, halibut, salmon, trout, and herring
(the best sources)
– Talk to your doctor about omega-3 fatty acid
supplements (some people with high triglycerides are
candidates for this supplement)
References
Academy of Nutrition and Dietetics. Nutrition Care Manual®. Nutrition
Care Manual Web site [by subscription]. www.nutritioncaremanual.org.
Accessed December 29, 2013.
Miller M, Stone NJ, Ballantyne C, et al; American Heart Association
Clinical Lipidology, Thrombosis, and Prevention Committees of the
Council on Nutrition, Physical Activity, and Metabolism; Council on
Arteriosclerosis, Thrombosis and Vascular Biology; Council on
Cardiovascular Nursing; Council on the Kidney in Cardiovascular
Disease. Triglycerides and cardiovascular disease: a scientific statement
from the American Heart Association. Circulation. 2011;123(20):22922333. doi:10.1161/CIR.0b013e3182160726.