Tips for Healthy Triglyceride Levels

What Are Triglycerides?

Triglycerides (TG) are a type of fat that float in the blood. When you eat, any food that your body doesn’t use right away turns into TG. They are stored in the fat cells in the blood.

Are Triglycerides Good or Bad?

Your body needs some TG to stay healthy. But too many TG in the blood can lead to serious health problems later in life.

What Health Problems Are Caused By Too Many TG?

• Heart disease
• Stroke
• Pancreatitis in severe cases (swelling of the pancreas, an organ that releases enzymes to help break down food)

What Can I Do to Help My Child's TG Levels Stay Healthy?

• Cut back on sweets. This includes sweetened drinks, like juice and soda, and sweetened foods like candy, cookies, ice cream and pastries. This also includes foods with added sugar, like cereal or granola. Eat fruit on most days for something sweet!
• Choose water or milk instead of juice, soda and sugary drinks.
• Add foods with lots of omega-3 to your child’s diet. Omega-3 is a type of healthy fat. You can find omega-3 in foods like, salmon, trout, tuna and flaxseeds.
• Swap unhealthy carbohydrates (carbs) for healthy ones. Unhealthy carbs are called refined carbs. You can find them in white bread, white pasta, white rice and many snack foods. Try whole grain bread, whole grain pasta, brown rice, fruits and vegetables.
• Eat more healthy fats. You can find healthy fats in olive oil, canola oil, avocado, nuts and seeds.
• Trade unhealthy fats for healthy fats. Unhealthy fats are in foods like butter, bacon, sausage and beef. Switch an unhealthy fat, like butter, for olive oil. Trade beef for lean protein, like chicken, turkey, tofu or nut butters.
• Stay away from foods with trans fats. This includes fried food and many processed foods. Check the label for words like “partially hydrogenated oil.”
• Get moving! Exercise is a fun way to keep your child’s body healthy. Your child can play sports, go for a walk, swim or ride a bike, just to name a few fun things.
• Keep screen time to a minimum. Your child should not use their phone, computer, TV or tablet for more than 2 hours a day. Instead, have your child do something they enjoy without electronics.

Did You Know...?

A healthy TG level for your child is 150 mg/dl. Your child’s doctor can find your child’s TG level through a blood test.

Rev. 1/2017. Mass General for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout. This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treatment of any medical conditions.