By Barbara Day, M.S., R.D., C.N.
Triglycerides are fats carried in the blood from the food we eat. Many fats we eat, including butter, margarines and oils, are in triglyceride form. Excess calories, alcohol and sugar in the body are converted into triglycerides. Knowing how many calories you need to eat a day may help to lower your triglycerides. Limiting the amount of simple sugars like sucrose, glucose, fructose, corn syrup, maltose, high-fructose corn syrup, honey and molasses. Limit your daily sugar intake to no more than 8% of your total calories. (Example, 2000 X 8% = 160. 160/4 = 40 grams of sugar). Highly refined breads cereals, rice and pasta made with enriched white flour covert to sugar in your body more quickly than whole grain varieties. Alcoholic beverages increase triglyceride levels as well. Men should not exceed 2 drinks per day, women one drink per day. One serving: 1.5 oz spirits, 3 oz wine, 12 oz beer. If high triglyceride levels, no alcohol is recommended. Limit fats to less than 30% of your calories from fat, saturated fat less than 7% of your total calories. (2000 X 7% = 140. 140/9 = 15.5 grams).
Barbara Day, M.S., R.D., C.N, is a registered dietitian who has been teaching healthy lifestyles strategies to consumers for over 35+ years. Barbara has a new health and wellness online magazine as well.