Triglycerides are fats that exist in chemical form within your body. If you ingest more calories than your tissues need, your body converts the excess into triglycerides and stores them in your fat cells until they are needed for energy expenditure. Triglycerides, which work in conjunction with cholesterol to form plasma lipids, contribute to your total cholesterol level.
Elevated triglyceride levels typically correspond to high levels of low-density protein (LDL) or bad cholesterol. High cholesterol levels increase your risk of heart attack, artery hardening and stroke. Lifestyle modifications may help reduce your triglyceride and cholesterol levels, however.
Diet
Step 1
Reduce your caloric intake if you are overweight. Overweight and obese persons experience greater risk of elevated cholesterol and triglyceride levels than peers who maintain a healthy weight. Cut 250 calories out of your daily diet to promote weight loss.
Step 2
Limit or eliminate your alcohol intake. Alcohol increases triglyceride levels and a reduction may reduce your numbers.
Step 3
Consume no more than seven percent of your daily calories from saturated fats and no more than one percent of your caloric intake from trans fat, or partially hydrogenated fat. Both types increase your LDL cholesterol levels. Check food labels and ask restaurants where you eat if they use trans fat. Avoid whole-milk products, lard, coconut oils and full-fat meat products.
Step 4
Eat a diet abundant in fruits, vegetables as well as low-fat or fat-free dairy and protein sources. Integrate fish into your diet and benefit from the heart-friendly omega-3 fatty acids that they contain. Choose lake trout, mackerel, herring and sardines.
Exercise
Step 1
Get medical clearance from your doctor to begin an exercise routine. Start slowly, build strength and adhere to any modifications recommended by your doctor.
Step 2
Do moderate cardio exercise five times a week for at least 30 minutes or complete three intense 20 minutes sessions each week. This encourages weight loss and strengthens your heart.
Step 3
Do strength-training exercises twice a week and utilize all of your major muscles during the sessions. Start with low weight and many repetitions. Don't hold your breath while working out as this increases blood pressure.
Tips and Warnings
- Normal triglyceride levels are less than 150 mg/dL, borderline high levels range from 150 to 199 mg/dL and high levels exceed 200 mg/dL. Total cholesterol levels higher than 200 mg/dL increase your risk of coronary artery disease. Levels between 200 to 239 mg/dL are borderline high and any level above 240mg/dL is considered high. High cholesterol has no symptoms and only plasma measurements detect cholesterol and triglyceride levels. Talk to your doctor to set up a test.
- Untreated diabetes may elevate triglyceride levels.
