Triglycerides are a type of fat that circulates in the blood. When you eat, your body converts the calories it doesn’t need into triglycerides and stores them in fat cells. Later, hormones release triglycerides for energy between meals.

While triglycerides are necessary for good health, high levels can increase your risk of heart disease, stroke, and other health problems.

Normal Triglyceride Levels

The American Heart Association recommends triglyceride levels of 100 milligrams per deciliter (mg/dL) or less. However, some doctors consider levels up to 150mg/dL as normal.

For optimal heart health, experts suggest that you:

Maintain triglyceride levels under 100mg/dL
Consume less than 7% of your daily calories from saturated fat
Limit your intake of added sugars to less than 10 percent of daily calories
Exercise for at least 30 minutes, five days per week
Quit smoking

High Triglyceride Levels

High triglyceride levels, or hypertriglyceridemia, can be caused by:.

Obesity
Uncontrolled diabetes
Overconsumption of alcohol
Family history of high triglycerides
Medications such as steroids, birth control pills, and some blood pressure medications
Eating a diet high in saturated and trans fats, cholesterol, and carbohydrates

Symptoms of high triglycerides may include pancreatitis, abdominal pain, and fatty deposits in the skin, including xanthomas.

How to Lower Triglycerides

If your triglyceride levels are high, your doctor may recommend:.

Losing weight if you’re overweight or obese
Exercising regularly
Eating a heart-healthy diet that includes whole grains, fruits, vegetables, lean protein, and healthy fats, such as those found in fish and nuts
Avoiding foods high in saturated and trans fats, cholesterol, and simple carbohydrates
Treating underlying conditions such as diabetes and hypothyroidism
Limiting alcohol intake
Taking medications, such as statins, fibrates, or omega-3 fatty acids, as prescribed by your doctor

It’s important to follow your doctor’s advice and have your triglyceride levels rechecked regularly to ensure they remain in a healthy range.

Conclusion

Triglycerides are essential for good health, but high levels can increase your risk of heart disease and other health problems.

Maintaining healthy triglyceride levels is a key part of heart health, and lifestyle changes can help lower your levels and reduce your risk. If you have high triglycerides, talk to your doctor about ways to lower them and protect your heart.