Optimal Triglycerides Level Range and How to Achieve It


High triglycerides can contribute to hardening of the arteries or thickening of the artery walls, which increases the risk of stroke, heart attack, and heart disease. It can also be a sign of other health issues that increase the risk of stroke and disease such as obesity and metabolic syndrome. It may also be a sign of poorly controlled type 2 diabetes, low levels of thyroid hormones, liver disease, or kidney disease. The good news is that your total cholesterol, including triglycerides level range, can be improved through a healthy lifestyle.


Optimal Triglycerides Level Range and How to Achieve It

Optimal Triglycerides and Total Cholesterol Level Range


The American Heart Association suggests that a triglyceride level of 100 mgdL or lower is optimal. It notes that it cannot generally be improved through medication; instead, lifestyle changes such as diet, weight loss, and physical activity are encouraged. Desirable overall cholesterol is said to be below 200 mgdL. LDL cholesterol should ideally be below 100 mgdL. HDL cholesterol is considered to be good cholesterol and is recommended to be 60 mgdL or above.


1. Losing Weight


Losing weight is essential for lowering high triglycerides. If you're overweight, losing even just 5 to 10 pounds can make a difference. Motivate yourself by focusing on the benefits of losing weight, such as more energy, improved health, and a more attractive shape. Maintaining an ideal weight also makes you look younger on the outside as well as the inside. Aim for a body mass index between 18.5 and 25.


2. Improve Your Diet


Diets that are high in refined carbohydrates are known to increase triglycerides. Reduce your intake of all processed foods as well as those made from white rice, breads, pasta, and foods made from white flour. Avoid sweets and any high sugar foods as well. Instead, choose as many fresh, whole foods from the earth as possible such as fruits and vegetables. Eat foods that contain healthy fats like wild-caught salmon, olive oil, coconut oil, olive oil, nuts, and seeds. Avoid trans fats, which can be found in foods that contain partially hydrogenated oils.


3. Physical Activity


Triglyceride levels can be lowered and pounds can be lost by engaging in physical activities that increase the heart rate. At least 30 minutes of moderate to intense activity on most days of the week is considered optimal. Regular exercise can increase HDL, or good cholesterol, while lowering bad cholesterol and triglycerides. Those that don't have time to exercise for 30 minutes can also work out in smaller increments such as 10 minutes at a time. Incorporate activity throughout the day by taking the stairs instead of the elevator, for example.


4. Supplements


The B vitamin, niacin, can lower triglycerides as well as LDL cholesterol, and raise HDL cholesterol. The American Heart Association recommends taking fish oil capsules to decrease high triglyceride levels. You can take over-the-counter supplements, or your doctor might prescribe a prescription omega-3 fatty acid supplement. About 2 to 4 grams of fish oil is normally recommended per day. Be sure to choose a high quality supplement to avoid high levels of mercury or other pollutants.


5. Avoiding Alcohol and Cigarettes


Alcohol, even in small amounts, is known to raise triglyceride levels. It is high in calories and sugar, with a particularly potent effect on triglycerides. Keep your intake of alcohol to a minimum. Smoking cigarettes also increases triglyceride levels. It contributes to a buildup of plaque in the arteries because it damages the blood vessel walls. If your levels are already high and you smoke, plaque may build up faster than if you did not smoke.


The odds of living a longer and a higher quality of life can be significantly improved by making lifestyle changes. A healthy diet, exercise, plenty of sleep, and practicing stress reduction techniques can also decrease your chances of developing nearly every type of disease and chronic illness. You'll feel better, get sick less often, and enjoy life that much more. It is also likely to lower your triglyceride levels, which greatly reduces the chances of developing heart disease as well as suffering a heart attack or stroke