Nutrition - Christiana Care Health System

Good Fat – Bad Fat
A special type of polyunsaturated fat known as
omega-3 fats can be found in:
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Fatty fish (such as salmon, mackerel, trout,
tuna and sardines).
Diets including omega-3 fats have been shown to
lower heart disease risk. Aim for 2 three-ounce
servings of fatty fish per week.
Triglycerides
What are triglycerides?
Triglycerides are a form of fat found in the
bloodstream that are composed of fatty acids
and glycerol. They are completely different
from cholesterol. When you eat a meal, your
triglyceride level increases significantly, as it is
a measure of any fat you have eaten. High levels
of triglycerides combined with high cholesterol
levels can increase your risk of coronary artery
disease and heart attacks.
How are triglyceride levels measured?
A simple blood test is used to measure your
triglyceride levels. It is very important that
triglyceride readings be performed after a
12 to 14 hour fast.
For adults, fasting triglyceride levels should be
less than 150 mg/dl. If the levels are higher,
this signifies that you may be consuming too
much sugary food, too many calories or fat, or
excessive alcohol. Reduced physical activity,
prediabetes and uncontrolled diabetes also can
cause elevated triglycerides.
What steps are necessary to lower
triglyceride levels?
1. Lose weight if you are overweight.
Excess body weight can elevate triglyceride
levels. Reduce portion sizes and increase
intake of fresh fruits and vegetables.
2. Exercise regularly.
Engaging in physical activity for at least 30
minutes most days of the week will raise HDL
(good) cholesterol, help you to lose weight and
lower triglyceride levels.
3. Limit sweets.
Cakes, cookies, fruit juice, soda and other
sweetened items can raise triglyceride levels.
4. Eat less saturated fat.
Limit butter, red meat, regular cheese, whole milk
and 2% milk. Choose poultry, fish, skim
or 1% milk and low-fat cheese.
5. Consume omega-3 fatty acids.
Omega-3 fatty acids in doses of two to four grams
per day can help to lower triglyceride levels. Good
sources of omega-3 fatty acids include fatty fish, but
these high doses generally require supplements. Be
sure to consult your doctor first.
6. Limit alcohol.
Alcohol can stimulate the liver to produce
triglycerides. Limit alcohol to one drink per day
for women and two drinks per day for men.
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