Triglycerides, a form of fat, are found in food and manufactured and stored in fat in the body. Eating food provides energy. When energy needs are met, food breaks down into triglycerides and is stored in fat cells to be used when needed. Eating to excess causes high triglycerides in the body and could lead to heart disease. Triglyceride and cholesterol levels are measured by a blood test, and high levels of both are thought to contribute to plaque buildup in the arteries, which can lead to heart attack and stroke.
Step 1
Exercise regularly to lower triglyceride levels. Take a 10-minute walk three times a day. More intense exercise will lower triglyceride levels even more. If you have a physical handicap, exercise your arms or legs while sitting. Most people can find a way to incorporate some form of exercise to total 30 minutes a day.
Step 2
Avoid alcohol. Eliminating alcohol can keep triglyceride levels within normal limits. A blood test that measures levels should be lower than 150 mg/dL in a fasting state.
Step 3
Get tested for diabetes. Triglyceride levels can be lowered by treating diabetes with medications, diet and exercise. Without medications, and possibly daily insulin, triglyceride levels will remain uncontrolled.
Step 4
Avoid sweets, such as cookies, cakes, donuts and other baked goods, and other refined foods, including white bread, pastas and white rice. Carbohydrates from foods made with white flour increase triglyceride levels when the simple carbohydrates are broken down into sugar. Stick to whole-grain breads, wheat pasta and fruits. Substitute fish for red meat to control triglyceride levels. Use olive, canola and peanut oil. Incorporate garlic into your diet.
Step 5
Become an informed consumer. Read food labels, checking for trans fats. Food products labeled "no trans fat" may contain a small amount. Eating large quantities of foods with partially hydrogenated oil means you are getting trans fats in your diet that can add up to keep triglyceride levels high.
