Every time you eat food, your body converts it to energy. Excess gets converted to triglycerides, which are sent throughout the body to be stored as fat. Since the body has no limit on fat storage, the fat can keep piling up. A high triglyceride level means that you have triglyceride fat circulating through the blood stream, and this is extremely dangerous, since it can lead to heart disease and stroke. There are dietary and lifestyle changes you can make that will lower triglyceride levels. Taking these steps, and conferring with your doctor, will lower triglycerides and put you on a path to better health.
Lifestyle Changes to Lower Triglyceride Levels
Step 1
Lose weight. If you are overweight, make a decision to reach your healthy weight and stay there. The American Heart Association reported in its journal, "Circulation," that obesity is a big risk factor for high triglyceride levels. It also reports that obesity has been found to lower levels of HDL (the good cholesterol). Losing weight will not only lower your triglycerides and improve your overall cholesterol rating, it will also lower your risk of developing diabetes, heart disease and other obesity-related ailments.
Step 2
Quit smoking. Smoking lowers the level of HDL cholesterol, which helps transport triglycerides through the blood stream back to the liver to be removed from the body. The Oslo Study of Diet and Anti-Smoking Advice reported that there was a decrease in serum cholesterol and triglyceride levels in groups of men who had quit smoking. If you quit smoking, you also reduce your risk of cardiovascular disease and lung cancer.
Step 3
Reduce the stress in your life. The "Psychophysiology Journal" reports that stress reduces the body's ability to metabolize fats in the blood. In the study, triglyceride levels were higher during times of stress than they were when checked in times of nonstress. Do whatever relaxes you for a few moments each day, whether it's yoga, reading a book or taking a nap.
Step 4
Exercise. Exercise can help you with all three of the above steps, and it lowers triglycerides on its own. According to a report by the American Heart Association on physical fitness, a sedentary lifestyle increases the risk for obesity, heart disease and high triglyceride levels. It reports that exercise not only lowers triglycerides but also aids in weight loss, lowers blood pressure, aids in the ability to stop smoking and reduces the risk of heart disease. If you are not accustomed to exercising, speak with your doctor about which type of exercise program would be best for you to start with. A walk around the block is a good way to start moving.
Dietary Changes to Reduce Triglycerides
Step 1
Eliminate processed sugar from your diet. Sugar and high fructose corn syrup can raise triglycerides. A report from the University of Massachusetts Medical School lists eliminating sugar from your diet as one of the top ways to reduce your triglyceride levels. This means staying away from candies, pastries, sugary drinks like soda and punch and even foods such as sweetened yogurt.
Step 2
Cut back on your carbs. Simple carbohydrates such as white bread and pasta are quickly converted to sugar within the body, causing the same spike in triglyceride levels that eating processed sugars do. A study reported in the "American Journal of Clinical Nutrition" shows that the subjects who eat a high-carbohydrate/low-fat diet had a significant increase in their triglyceride levels. If you are going to eat carbs, do not eat simple carbs such as breads, pastas and refined rice. Opt for whole grains and oats, which take longer to enter the blood stream.
Step 3
Cut down, or eliminate, alcohol from your diet. According to Joanne Larsen, R.D., alcohol can raise triglyceride levels. This could partially be due to the amount of sugar found in alcohol and the fact that excess alcohol consumption puts stress on the liver. Alcohol is also very high in calories, which can cause you to gain weight. The American Heart Association recommends limiting alcohol to no more than two drinks per day, and they should be consumed with a meal.
Step 4
Supplement your diet with omega-3 fatty acids. The American Heart Association has published guidelines for getting the proper amount of omega-3s to reduce triglycerides, and it recommends 2 to 4 g of EPA DHA. These two types of omega-3 acids are found in fish that make their habitat in cold water, such as salmon, tuna, mackerel, herring and sardines. If you are not a fan of fish, purchase a supplement from a trusted health food store or pharmacy.
Step 5
Eliminate trans fats from the diet, and replace them with monounsaturated fats. Trans fats can be recognized by reading nutrition labels on foods. According to the FDA, food that is "partially hydrogenized" or "hydrogenated" is a trans fat. This means replacing margarine and vegetable oils with butter and olive oil. Replace high-fat cuts of meat with leaner meats and fish. It also means avoiding fried foods, which are often cooked with trans fat oils.
Tips and Warnings
- Increase your intake of fresh fruits and vegetables. They add fiber to your diet and increase your overall health. Have your physician check your triglycerides every 6 months to a year.
- Before beginning any exercise program, or adding a nutritional supplement to your diet, consult with your physician. This is especially important if you are currently being treated for high triglycerides.
