Triglycerides make up the main source of the body's stored energy. Triglycerides and cholesterol are obtained from food and manufactured in the liver, Johns Hopkins Medicine explains. High blood levels of triglycerides, like high blood levels of cholesterol, can increase the risk of atherosclerosis, or hardening of the arteries, which can lead to heart disease or stroke. High triglyceride and cholesterol levels do not produce symptoms, so regular checkups with a doctor for blood level tests are advised.
Weight Loss
Weight loss is an effective way of lowering triglyceride levels, according to Johns Hopkins Medicine. Losing weight, for people who are overweight, and maintaining a healthy weight are necessary to avoid triglyceride buildup.
Cutting Calories
Reaching an ideal body weight can be achieved by cutting down calories found in fats, proteins, carbohydrates and alcohol, according to the American Heart Association. Small amounts of alcohol can contribute to a rise in triglyceride levels. The AHA recommends eating plenty of fruits, vegetables and low fat or nonfat dairy products. Foods rich in soluble fiber, including cereal grains, legumes and fruits and vegetables, can lower triglyceride levels, according to Johns Hopkins Medicine. Avoid sugary and refined foods, the Mayo Clinic recommends. Sugar and foods made with white flour can increase insulin production and increase triglycerides.
Healthy Fats
Substitute healthy monounsaturated and polyunsaturated fats for saturated fats. Healthy fats are found in olive oil, canola oil and liquid margarine, according to the American Heart Association. Eating fish high in omega-3 fatty acids helps lower triglyceride levels and include mackerel, salmon, albacore tuna, sardines, herring and lake trout. The AHA recommends reducing the amount of saturated fat, trans fat and cholesterol in the diet. Trans fat is found in many processed foods, fried foods and commercially baked products such as cookies and crackers, the Mayo Clinic notes. More manufacturers, however, are processing foods without trans fat. Trans fat is also known as partially hydrogenated oil.
Exercise
Performing physical activity for at least 30 minutes a day on most days of the week helps lower triglyceride and LDL or bad cholesterol levels, the Mayo Clinic notes. Exercise also raises HDL or good cholesterol levels, which push excess cholesterol out of the body. The Mayo Clinic recommends brisk daily walks, swimming laps or joining an exercise group to reap the benefits of physical activity. For people who don't have time for 30 minutes of exercise, they can break up workouts into 10 minutes at a time, even walking up stairs or taking short walks.
Medication
Statins, niacin or fibrates are medications that can lower triglyceride levels for people who cannot change levels through diet and lifestyle changes, according to Johns Hopkins Medicine. Some people use lifestyle measures and medication to keep their triglyceride levels low.
