A triglyceride level of 99 mg/dL is considered optimal. Having a healthy triglyceride level is associated with better heart health and a lower risk of heart disease.
Several factors can affect triglyceride levels including your diet, weight, physical activity level, smoking, and alcohol consumption. Some medications and diseases also impact triglyceride levels.
Diet: Eating too much fat, added sugar, and refined carbohydrates can increase triglyceride levels.
Weight: Having excess body fat, particularly around the abdomen, can also increase triglycerides.
Physical Activity: An active lifestyle can help lower triglyceride levels.
Medications: Certain medicines, including corticosteroids, beta-blockers, thiazide diuretics, antivirals, and estrogen, can raise your triglyceride level.
Some medical conditions: Diseases of 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.
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.
Triglyceride levels can increase over time, particularly as cholesterol levels 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 optimal range:
Exercise for 30-60 minutes 5x/week.
Lose excess weight by reducing calories.
Choose whole grains over refined carbohydrates and limit added sugars to <25g/day.
Choose healthy fats like those found in nuts, seeds, olive oil, avocados, and fatty fish like salmon.
Avoid eating trans fats and limit your intake of saturated fat to <10% of total calories.
Limit alcohol consumption to <1-2 drinks/day.
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