A triglyceride level of 90 mg/dL is considered optimal. Having a healthy triglyceride level is associated with better heart health and a lower risk of heart disease.
Numerous factors can affect triglyceride levels including your diet, weight, physical activity level, smoking, and alcohol consumption. Some medications and diseases can also impact triglyceride levels.
Diet: Diets high in fat, added sugar, and refined carbohydrates can increase triglyceride levels.
Weight. Excess body fat, particularly around the abdomen, can also increase triglycerides.
Physical Activity. Being active can help lower triglyceride levels.
Medications: Some medications including corticosteroids, beta-blockers, thiazide diuretics, antivirals, and estrogen, can raise your triglyceride level.
Medical conditions: Some diseases involving the thyroid, liver, or kidney, as well as poorly controlled type 2 diabetes, can change triglyceride levels.
Smoking: Smoking is associated with raised triglycerides.
Excessive alcohol consumption: Heavy drinking can increase triglyceride levels.
Keeping triglycerides in the optimal range is good for your overall health and can help lower your risk of developing heart disease in the future.
Similar to cholesterol, triglyceride levels can increase with age so it’s best to put heart-healthy habits in place now. Here are some things you can do to help keep your levels in the healthy range:
Exercise for 30-60 minutes 5x/week.
Lose excess weight by reducing calories.
Limit refined carbohydrates and consume fewer than 25g/day of added sugars.
Choose healthy fats like those found in nuts, seeds, olives and olive oil, avocados, and fatty fish.
Avoid trans fats and limit saturated fat to <10% of total calories.
Limit alcohol consumption to 1-2 drinks/day.
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