Ingested carbohydrates are transformed by the body into glucose, which is a form of sugar, then stored as energy in cells. The Healthy Heart Guide explains that once the cells obtain all the glucose they need, the excess is returned to your liver and converted to a substance called glycogen, which is stored in the muscles. Once the muscles reach glycogen capacity, the excess is sent back to the liver where it turns into triglycerides. The American Heart Association notes that most triglycerides are stored as fat, but some remain in the bloodstream. High blood triglycerides can result in blockages and clotting, leading to heart conditions or strokes. Lowering triglycerides is important for preventing heart disease and maintaining overall health.
Step 1
Eat fewer "simple" carbohydrates to cut back on calories. Triglycerides levels are increased by eating too many simple, high calorie carbohydrates, such as sugary foods and white flour products, notes MayoClinic.com. Cakes, biscuits and cookies are categorized as simple carbohydrates, high in calories. Fruits such as cranberries, apples and oranges are also simple carbohydrates, but these are not high in calories and can be eaten in moderation.
Step 2
Lose excess weight and exercise. Weight loss can help lower triglyceride levels. Try to reduce your daily calorie intake and change the way you eat if you are overweight. The American Heart Association notes that cutting calories from fats, proteins and carbohydrate consumption makes a difference in your weight. Additionally, engaging in a daily program of exercise for at least 30 minutes can help weight loss efforts. Join a gym, walk or try aerobics videos to begin weight loss. Consult your physician about the best diet program for total weight loss and reducing your triglyceride levels.
Step 3
Drink less or no alcohol. Alcohol contains high levels of sugar and calories, which impacts triglyceride levels, notes MayoClinic.com. Try to drink less than six alcoholic beverages a week or quit altogether. The American Heart Association explains that drinking small amounts of alcohol significantly increases plasma triglyceride levels. If you have a chronic alcohol problem, try joining a support group or seeking counsel to abstain from use.
Step 4
Eat more fish and less red meat. Fish contain fatty acids, called omega-3s, which are essential for the body and help to lower triglycerides. The American Heart Association suggests eating more mackerel, trout or tuna instead of meat that is high in saturated fats such as beef. Salmon, tilapia and herring are also good alternatives to consider for obtaining protein and healthy fats that will lower blood triglycerides.
Step 5
Get your triglyceride levels checked and take medications as prescribed. MayoClinic.com notes that simple blood testing at your physician's request can determine triglyceride levels. During your regular physical exam, discuss taking a triglyceride and cholesterol test to determine what changes are required for improving health. In addition to lifestyle changes, you may get a prescription to lower triglycerides, such as niacin, fibrates or omega-3 supplements. Take the medications as prescribed.
Tips and Warnings
- Include fresh vegetables and fiber into your diet to decrease cholesterol levels, which also impact triglycerides. Learn to read nutrition labels to determine the amount of fats, calories and carbohydrates per serving.
- Never start a new diet without consulting your physician to determine your exact health needs.
