Samaritan Heart & Vascular Institute
How to lower your triglycerides
Nutrition, activity level, weight and lifestyle changes
Activity level
Smoking
Regular aerobic exercise at moderate to high
Smoking cigarettes contributes to low HDL.
Choose “good” fats
levels helps to lower triglycerides, raise HDL
If you smoke, you should stop. For help quitting,
Use monounsaturated fats — canola, olive or
and maintain an ideal body weight. Ideally, you
call 1-800-QUITNOW
peanut oil. Examples of one serving include
should exercise five to seven days per week for
1 tsp oil, 1 Tbs walnuts or 1 Tbs reduced-fat
30 minutes per day, or 60 minutes per day to
Nutrition
peanut butter.
achieve weight loss. Activity can be broken into
Choose high fiber carbohydrates
Avoid:
Avoid refined grains such as white bread,
• Saturated fats — coconut oil, palm oil,
segments throughout the day. Examples of
aerobic exercise include: brisk walking,
swimming, raking leaves, cleaning, golfing,
dancing and more.
white rice and pasta, which can raise
triglycerides more than whole grain and
high fiber products.
some margarines
• Choose whole-wheat products and
Weight
include oat bran for fiber
Excess weight can contribute to elevated
triglycerides. Losing five to 10 pounds can
improve your triglycerides. One pound weight
gain or loss equals 3,500 calories. To lose
hydrogenated fats, animal fats
• Trans fats — used in baked goods and
Limit simple sugars
Add:
• Omega-3 fatty acids
Eat two to three servings per week of
Limit simple sugar intake to one to two servings
per week. One serving equals 1 tsp of sugar.
“cold water” fish — salmon, albacore tuna,
mackerel; one serving = 3 oz. after cooking
• Ground flax seed, flax seed oil, nuts and
one pound per week, reduce calories by 500
Simple sugars include:
calories per day or eat 200 fewer calories
• Corn syrup, honey
and increase activity by 300 calories per day.
• Sweetened soft drinks
fish oil capsules
• Candy/baked goods
Alcohol
• Jam/jelly
It is recommended that women limit their
alcohol intake to no more than one drink per
day and three drinks per week, men to no
more than two drinks per day and no more
than five drinks per week. One serving
equals 5 ounces of wine, 12 ounces of beer
or 1 ½ ounces of alcohol.
Eat fruits and vegetables
• Four to six or more servings of fruits and
vegetables per day
• Better choices are fresh or frozen with “no
added sugars”
• 100 percent fruit juices (Limit ½ cup per day)
Examples of one serving include 1 medium
apple, ½ cup steamed vegetables or 1 cup
raw vegetables.
Live healthier
Live longer
Live better
1-877-474-7484
www.samhealth.org/SHVI
Excellence. Compassion. Healing.
C983228DN
12.2011
Samaritan Heart & Vascular Institute
Triglycerides and HDL
What you need to know
What are triglycerides and HDL?
Omega-3 fatty acids
Triglycerides are fats found in the blood. They
Medications used to lower triglycerides
and raise HDL cholesterol
are affected by weight, lifestyle, diet and family
Your health care provider may prescribe one or
• Over-the-counter: fish oil capsules,
history.  Lower is better.
more medications to treat high triglycerides or
HDL is called the “good cholesterol” because
can also increase HDL
Fibrates
disease.  Higher is better.
• Prescription: fenofibrate, gemfibrozil
risk for heart disease.
2 to 4 grams daily*
• Primary action is to lower triglycerides,
low HDL.
high levels of HDL can help protect against heart
High triglycerides and a low HDL increase your
• Prescription: Lovaza
*Ask your health care provider before taking
any over-the-counter products
(generic names)
• Primary action is to lower triglycerides,
can also increase HDL
Contributing factors of high
triglycerides and low HDL
Niacin
• Overweight/obesity
• Over-the-counter: vitamin B3*
• Sedentary/inactive lifestyle
• Raises HDL and lowers triglycerides
• Prescription: Niaspan
• Diet high in refined carbohydrates
• Poorly controlled diabetes (high blood sugar)
• Smoking cigarettes (lowers HDL)
• Family history (genetics) may also contribute
High triglycerides increase your risk for heart disease
Triglycerides (mg/dL)
Level of risk
My numbers
Less than 150
Normal
Triglycerides:
150-199
Borderline high
HDL:
200-499
High
500 or greater
Very high (see a doctor)
Low HDL cholesterol levels increase your risk for heart disease
HDL (mg/dL)
Level of risk
Less than 40 is considered low in men
High risk
Less than 50 is considered low in women
High risk
60 or greater is optimal for both men and women
Low risk
1-877-474-7484
www.samhealth.org/SHVI
Excellence. Compassion. Healing.
C983228DN
12.2011