Triglyceride (triacylglycerol) is a form of fat that is commonly found in food. The human body naturally contains triglyceride which is found in the bloodstream. However, too much triglyceride has been known to increase the risk of heart disease. High levels of triglyceride can be an early sign of arteriosclerosis because this fatty acid is very destructive to artery walls. People with high triglyceride levels also have high levels of low-density lipoprotein (LDL) and lipoprotein(a). LDL is considered by many researchers as the “bad cholesterol” because too much of it could result in plaque formation around the interior of artery walls. Lipoprotein(a) is similar to LDL but contains apolipoprotein(a) which is a molecule that has very sticky features. According researchers, lipoprotein(a) is 10 times more destructive than LDL. Your triglyceride levels should be less than 150 mg/dL. If it is higher than 150mg/dL, you are increasing your risk of getting heart disease. This recommendation will vary depending if you are eating organic food or conventional food.
How to lower triglyceride:
- Eat food that contains good levels of omega-3 and omega-6. Most people usually gets enough omega-6 but not enough omega-3.
- Fast food is quick and convenient but is full of bad fats, avoid it as much as possible.
- Junk food is sweet and tasty but lacks nutrients to help the body clean waste, avoid it as much as possible.
- Conventional vegetable oil or any similar oil is bad for you because it is very concentrated. These types of oil will stimulate your liver to produce more cholesterol than needed. The oil that you should never eat is hydrogenated oils.
- Eat food high in fiber such as whole grains, fruits and vegetables. Soluble fiber has the ability to attached itself to fatty substance, such as triglyceride and cholesterol. This makes it harder for the body to absorb them, therefore, helps lower triglyceride levels.
- Food and drink that contain a lot of sugar should be avoided as much as possible, especially refined sugar. Sugar is known to stimulate the liver to produce triglycerides.
- Conventional dairy products are one of the main foods for increasing triglyceride levels because they are full of bad fats. You should limit your intakes of conventional dairy products.
- Exercise is a great way to reduce triglyceride and cholesterol levels. Exercise helps burn calories and prevents them from being stored as fat.
- Maintaining a healthy lifestyle is the best way to reduce your triglyceride levels. Eat right, stay fit, exercise and avoid unhealthy habits, and you shouldn’t have to worry about high triglyceride levels.
Triglyceride levels (for people who eat mostly conventional food):
- Less than 150 mg/dL: Good
- 150 – 199 mg/dL: Medium-high
- 200 – 499 mg/dL: High
- More than 500 mg/dL: Very high