So, what are triglycerides? Triglycerides are a form of fat carried through the bloodstream. When you eat, your body converts any calories it does not need at that moment and stores it into triglycerides. When you regularly eat more calories than you burn, you may have high triglycerides.

• Healthy levels — less than 150 milligrams per deciliter (mg/dl), and 90 mg/dl for children and teens.

• Border line — 150-199 mg/dl

• High — 200-499 mg/dl

• Very high — 500 mg/dl or above

High triglycerides may contribute to hardening of the arteries or thickening of the artery walls. High triglycerides often accompany other conditions known to increase the risk of heart disease and stroke as well.

What is the best way to lower triglycerides? The American College of Medicine recommends lifestyle changes as the first line of treatment for high triglycerides.

• Lose excess pounds. You will see instant health benefits by losing weight and body fat. Eat a diet low in animal fats, and eat more fruits, vegetables and whole grains. I actually started making my own bread in a bread maker and absolutely love it. I bake it, actually the bread maker does all the work, all I do is put in the ingredients. About 3 hours, later my bread is ready. All it takes is whole grain, flaxseeds, sunflower seeds, water, dry milk, one egg, little bit of salt, little bit of brown sugar, little bit of canola oil and yeast. Then I cool it, cut it, and freeze two slices at a time. Bread like this starts to grow mold within 3 to 4 days and gets dry, so freezing it prevents it, and tastes fresh when thawed.

• Consume fewer calories. Eat less than you burn.

• Avoid sugary foods. Simple carbs can sudden increase your insulin production and this could increase your triglyceride level. You would think high-fat diets would raise your triglycerides levels. However, simple carbs appear to be the most important dietary predictor of high triglycerides. Diets high in carbs, especially sugar, lead to increases in triglycerides.

• Avoid alcohol. It is high in calories and sugar and has a potent effect on triglycerides.

• Exercise regularly. Try to move more each day, and shoot for 150 minutes of moderate exercise in one week, or 75 minutes of vigorous exercise in a week. If you have not exercised at all, start slowly. Build up your exercise regimen and start with 10-15 minutes. Each week go up about 10 percent, this way you go up safely and steadily.

Most of all, be mindful of what you are doing. Are you moving enough? Are you aware about the things you are putting in your mouth? Start logging your exercise and food and drink intake for a week. It truly can open your eyes, but most importantly, help you succeed in your effort to a healthier lifestyle. And I know you can do it!

Ester H. Marsh is associate executive director and director of healthy living at the J.F. Hurley Family YMCA.