Triglyceride levels higher than 150 mg/dL need immediate management, according to the American Heart Association. Unlike other kinds of cholesterol, high triglycerides don't lead to plaque buildup in your arteries, but they do lead to artery damage and pancreatic problems. Lowering triglycerides is manageable with a few lifestyle changes.
Step 1
Begin a regular exercise routine. The American Heart Association recommends 30 minutes of brisk-to-intense exercise at least 5 days a week for triglyceride management. This doesn't have to include just working out. Playing sports, hiking and other physical activities also count. It's easier to get in your exercise when you're doing something fun.
Step 2
Lose 10 to 15 pounds if you're overweight. Many people despair at the thought of losing weight because it's a difficult undertaking, but according to the University of Massachusetts, a 10-to-15-pound weight loss can have a tremendous affect on triglyceride levels. Concentrate on this small goal rather than a more overwhelming goal. Only you and your doctor can determine what your individual healthy weight is. Charts and other gauges are just estimations and may not apply to your specific body type.
Step 3
Change your diet. The biggest culprits, when it comes to triglycerides, are simple sugars, simple starches and alcohol. According to the University of Massachusetts, even one alcoholic drink can cause your levels to rise. Trade in simple starches, such as pasta, white bread and white rice, for whole-grain and whole-wheat versions and eat them less often. Eat sweet treats only on special occasions. The sugars in desserts, sodas and sugary snacks are large contributors to high triglyceride levels.
Step 4
Make room in your diet for fat. That's right, fat. According to the University of Wisconsin, getting around 25 percent of your daily caloric intake from polyunsaturated and monounsaturated fats, such as olive oil and canola oil, can reduce the amount of starches you eat. Use these good fats and reduce saturated fat intake. An easy way to reduce saturated fat is to switch to low-fat dairy products.
