Triglycerides are a type of fat that is found in the blood and also in food. They form plasma lipids along with cholesterol, and they get stored in the fat cells when they are not used for energy. Once triglycerides become elevated, your risk for coronary artery disease increases, which can be fatal. In order to lower your levels, you can take an approach that involves both conventional and natural treatments.
Step 1
Cut down on the simple carbs. Carbohydrates that are high in sugar can spike your insulin levels. This in turn can cause your triglyceride levels to increase as well. Avoid white flour products like bagels, breads, cakes and cookies. Also avoid candy and sweetened soft drinks.
Step 2
Reduce your intake of alcohol. Alcohol is known for the damage it can do to the liver when it is consumed in excess. When it comes to triglyceride levels, it can still cause them to rise, even if it is consumed in moderation. For that reason, you should avoid it altogether.
Step 3
Substitute your fats. Instead of cooking with butter which becomes saturated, replace it with healthy monounsaturated and polyunsaturated fats. Examples of these are olive oil, liquid margarine and canola oil.
Step 4
Eat fish instead of red meat. Red meat is high in saturated fat, and it can cause triglyceride levels to increase. Replace it with cold-water fish like albacore tuna, salmon, mackerel, herring, sardines and lake trout.
Step 5
Reduce your overall caloric intake. Triglycerides are either used immediately for energy or they are stored in fat cells for energy later. Reducing your calories can help you lose weight and lower your triglyceride levels.
Step 6
Get a prescription from your doctor. Medications that are used to treat high cholesterol often double as triglyceride medications when lifestyle adjustments aren't working. Statins, niacin and fibrates are all examples of these.
Step 7
Get regular physical activity. Physical activity can help keep your weight under control and it can also lower your triglyceride levels, according to the Mayo Clinic. Aim for 30 minutes every day, and do it in several bouts if you are pressed for time. Examples are weight training, swimming, biking, stair stepping and walking.
