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Triglycerides are types of fat that circulate in the blood. They come from foods, especially butters and oils, and they are stored in the body when the amount of calories consumed exceeds energy needs. (source)
Low serum triglyceride levels can stem from physiological factors related to the efficient metabolism and utilization of fats by organs like the liver and muscles. Nutritionally, a reduced-calorie diet, along with regular physical activity can lower triglyceride levels. (source, source)
Prioritize fruit: Consumption of fructose has been shown to increase serum triglycerides. (source) Fruit contains fructose, a type of sugar, that can be stored as triglycerides under hypercaloric circumstances and when it is not immediately used for fuel. (source) Recommendation: Consume at least two servings of fruit daily
One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)
Active recovery: Moderate to vigorous exercise decreases triglycerides. (source) During exercise, the body consumes calories stored within the body. This includes triglycerides and results in decreased serum levels. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Elevated serum triglyceride levels can stem from physiological factors involving liver metabolism, as the liver plays a central role in triglyceride synthesis and regulation. Nutritionally, excessive consumption of refined carbohydrates, sugars, and unhealthy fats can contribute to high triglyceride levels by promoting synthesis and storage in adipose tissue. (source, source)
Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to lower serum triglycerides. (source) Omega 3-fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Eat at least two servings of fatty fish a week.
One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)
Maintain an athletic body composition: Decreases in body weight have been associated with decreases in triglycerides. (source) Increased body fat causes the body to store more triglycerides in fat cells, resulting in an increased circulating level. (source) Additionally, increased body fat is associated with insulin resistance, which has been shown to trigger excess fatty acid release for conversion to triglycerides. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with fish oil: Ingestion of omega-3 fatty acids has been shown to lower triglycerides. (source) Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.
