A triglyceride level of 58 mg/dL is considered optimal. Having a healthy triglyceride level is associated with better heart health and a lower risk of heart disease.
A variety of factors can affect triglyceride levels including your diet, weight, physical activity level, smoking, and alcohol use. Some medications and certain diseases can also affect triglyceride levels.
Diet: Diets that are high in fat, added sugar, and refined carbohydrates can increase triglyceride levels.
Weight. Extra body fat, particularly around the abdomen, can also increase triglycerides.
Physical Activity. Being physically active can help lower triglyceride levels.
Medications: Certain medicines can raise triglyceride levels including corticosteroids, beta-blockers, thiazide diuretics, antivirals, and estrogen.
Some medical conditions: Diseases affecting the thyroid, liver, or kidney, as well as poorly controlled type 2 diabetes can change triglyceride levels.
Smoking: Smoking is associated with elevated triglycerides.
Excessive alcohol consumption: Heavy drinking can raise triglyceride levels.
Maintaining an optimal triglyceride level is good for your overall health and can help lower the risk of developing heart disease in the future.
Triglyceride levels can increase over time, particularly as cholesterol levels increase with age, so it’s good to put heart-healthy habits in place now. Here are some things you can do to help keep your levels in the optimal range:
Exercise for 30-60 minutes most days of the week.
Lose excess weight by reducing your calorie intake.
Choose whole grains over highly refined grains, and limit added sugars to <25g/day.
Limit alcohol consumption to <1-2 drinks/day.
Choose healthy fats like those found in nuts, seeds, olives, olive oil, avocados, and salmon.
Avoid trans fats and limit saturated fat to <10% of total calories.
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