Triglycerides join with cholesterol to form plasma lipids in the body. These are not the same as cholesterol, but they are equally as important to proper functioning. Triglycerides are stored in the fat cells and they are used in between meals when you are in need of energy. But when your triglyceride levels become elevated, plaque can form in the arteries and cause them to become thicker. This can raise your risk for suffering a heart attack or stroke. To lower your triglycerides, you can follow several key steps.
Step 1
Reduce your intake of "bad"carbs. Insulin is a hormone that gets produced in your pancreas to regulate blood sugar levels when you eat carbohydrates. Simple carbs cause your blood sugar levels to spike quickly, which in turn causes a high insulin release. This can cause your triglyceride levels to elevate as well. To lower your triglycerides, avoid simple carbohydrates like white flour products, candy, cakes, pies, doughnuts and sweet beverages.
Step 2
Cut out the bad foods. Foods that are high in saturated fats, trans fats and cholesterol should be avoided for the impact they can have on your triglyceride levels. Examples of foods to avoid are deep fried foods, fast food, red meat, high-fat dairy products, eggs, commercial baked goods, and any foods that have hydrogenated or partially hydrogenated oils.
Step 3
Lose weight. Having excess weight can increase your disease risk and it can also cause your triglyceride levels to be elevated. Being that triglycerides are stored in fat cells, losing weight can help lower your levels. Reduce your daily intake by 500 calories a day to lose 1 lb. of weight a week.
Step 4
Quit drinking. When consumed in "moderation," alcohol does not cause much of an impact on the body. But when you have high triglycerides, it can. According to the Mayo Clinic, it is both high in sugar and calories, and even small amounts can cause raise your triglycerides. Eliminate alcohol to lower your levels.
Step 5
Increase your activity levels. Exercise can help reduce triglycerides by promoting weight loss. According to the American Heart Association, you should get at least 30 minutes of moderate physical activity five or more days a week. Examples are weight training, running, playing basketball, hiking, swimming and fast paced walking.
Step 6
Take medication. Cholesterol medications can sometimes double as triglyceride lowering medications as well. Talk to your doctor about niacin and fibrates. These are two drugs that can help lower your triglyceride levels.
