Triglycerides are a type of lipid that can be measured in the blood. High triglyceride levels (more than 150 mg/dL) are linked with an increased risk of metabolic syndrome, a condition that causes an increased risk of heart disease and atherosclerosis. Triglycerides also closely correlate with cholesterol levels. Keeping triglyceride levels low is a good way to help improve your cardiovascular health.
Step 1
Increase your intake of omega-3 fatty acids. According to the National Institutes of Health (via Medline), some research shows that consuming more of these fatty acids (found in fish oil and some nuts) can help lower triglyceride levels. There are also omega-3 fatty acid supplements available from many health food stores and drug stores. Because there is not sufficient research to determine what is the optimal amount of these oils, all supplements should be taken according to the directions on the package.
Step 2
Change your diet. Eating a heart-healthy diet (one that is low in saturated and trans fats and high in fiber) can help lower your triglyceride level. Watching your diet can also help you lose weight, which can also lower your triglyceride levels.
Step 3
Reduce your alcohol and tobacco intake. Both of these activities can increase your triglyceride levels.
Step 4
Get 30 minutes of moderate exercise five times a week.
Step 5
Take niacin. This vitamin can, when taking according to the directions on the package, help lower triglyceride levels, as well as LDL levels, which can also be damaging to the heart.
