1. Lowering Your Triglycerides Provided Courtesy of Nutrition411.com Review Date 12/13 G-1072 Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC Updated by Nutrition411.com staff

2. 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

3. Limit saturated and trans fats Maintain a healthy weight Limit alcohol Exercise 30 minutes 5 or more days each week Enjoy a healthy eating pattern Limit extra sugar and fructose Lower Triglycerides

4. 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 Limit Added Sugar and Fructose

5. 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

6. 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 Foods High in Sugar (cont’d)

7. Foods and beverages with high-fructose corn syrup listed near the top of the ingredient list, such as: –Soda and other beverages sweetened with high- fructose corn syrup –Raisins –Agave nectar –Applesauce Sources of Fructose

8. 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 Focus on Activity

9. 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 Alcohol

10. 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 Limit Saturated and Trans Fats

11. 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

12. 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)

13. Aerobic activities burn the most calories: –Running –Swimming –Bicycling –Aerobic and dance classes Strengthening activities help build muscle Maintain a Healthy Weight (cont’d)

14. 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

15. 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) Enjoy a Healthy Eating Pattern (cont’d)

16. Academy of Nutrition and Dietetics. Nutrition Care Manual ®. Nutrition Care Manual Web site [by subscription]. www.nutritioncaremanual.org. Accessed December 29, 2013.www.nutritioncaremanual.org 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):2292- 2333. doi:10.1161/CIR.0b013e3182160726. References