Triglycerides are the most common lipids, or fats, found in food and in the body. Triglycerides are an important part of proper body functioning and are required for the body to successfully carry out many of its functions. It is important to have some triglycerides in the body, but when triglyceride levels get too high, it increases a person's risk for heart disease. A normal triglyceride level is defined as less than 200 mg/dl of blood. When triglycerides increase above this level, it is important to take steps to lower them.
Step 1
A weight loss of just 5 to 10 lbs. can lower triglyceride levels, according to MayoClinic.com. Exercise also burns off excess triglycerides and increases HDL cholesterol. Combine a regular exercise routine with a healthy eating plan. Aim for at least 30 minutes of moderate exercise on most days of the week. Stay motivated by making goals and tracking progress.
Step 2
Reduce total calorie intake. Extra calories are converted to fat and stored in the body as triglycerides. Try to only consume recommended daily calories or increase exercise to burn off any excess calories.
Step 3
Decrease sugar intake and consumption of refined carbohydrates. Sugar significantly increases triglyceride levels. Processed foods that contain refined carbohydrates act like sugar in the body. Avoid items such as white bread, white rice, desserts, candy, soda and fruit juice. Choose whole grains such as whole-wheat bread and whole-wheat pasta and include other grains such as barley and oats.
Step 4
Replace trans fat with healthy fats. Trans fat causes a significant increase in triglycerides. Read labels and avoid food items that contain hydrogenated oils in their ingredient list. Avoid fried foods and commercially baked goods, such as cookies and cakes. Choose foods such as fish, oils, nuts and avocado.
Step 5
Limit alcohol intake. Alcohol is high in calories and sugar, which are converted into triglycerides in the body. MayoClinic.com notes that even very small amounts of alcohol can significantly increase triglyceride levels.
Step 6
Limit dietary cholesterol. Cholesterol contributes to high triglyceride levels. Aim for less than 300 mg of cholesterol per day. Those with heart disease should aim for less than 200 mg per day. Avoid foods such as egg yolk, fatty meats and whole milk products.
Step 7
Increase fiber intake. According to the University of Massachusetts, high-fiber foods can help to control triglycerides as well as LDL cholesterol. Choose beans, whole-grains, bran, fruits and vegetables.
Step 8
Consume plenty of plant foods. The proteins in vegetables directly lower cholesterol and triglyceride levels. Choose items such as beans, soy and peas.
