Most fats in the foods that you eat are stored as triglycerides in the body. Triglycerides are also manufactured in the body from carbohydrates and unused calories. High triglyceride levels increase the risk of cardiovascular disease and stroke. Since triglycerides levels are directly affected by what and how much you eat, dietary and lifestyle changes are essential to lowering triglycerides.
Step 1
Get your triglyceride levels checked. Your results will determine how drastic your dietary changes must be to ensure cardiovascular health. Levels lower than 150 mg/dL are considered normal, while levels higher than 200 mg/dL are considered high, according to the experts at the Mayo Clinic.
Step 2
Reduce the amount of alcohol you consume. The American Heart Association (AHA) states that even occasional consumption of alcohol can raise triglyceride levels in the blood.
Step 3
Engage in at least 30 minutes of exercise, five or more times per week. Moderate intensity activity is typically adequate to lower triglycerides. Taking a brisk walk, swimming laps in the pool or climbing stairs are some moderate intensity activities.
Step 4
Limit your intake of cholesterol, saturated fat and trans fat. You should also avoid simple carbohydrates and other sugary or refined foods. Excessive consumption of any of these can increase triglycerides.
Step 5
Lose weight by cutting calories if you are overweight or obese. The AHA recommends reducing calories from all sources, including proteins, carbohydrates, fats and alcohol.
Step 6
Eat fish instead of meat. Substituting fish rich in Omega-3 fatty acids, such as mackerel, herring, tuna and salmon, can help control triglyceride levels.
Step 7
Include plenty of high-fiber foods in your daily diet. Whole grains, vegetables and fruits are all excellent sources of fiber. You can also take a daily fiber supplement, such as Metamucil or Citrucel, if your dietary sources of fiber are insufficient due to a restricted diet or allergies.
Step 8
Seek medical treatment for other conditions that may increase your triglyceride levels. Diabetes, hypothyroidism, kidney and liver disease can all raise triglyceride levels. High triglycerides can also be a side effect of some medications, including birth control pills and beta-blockers. Treatment of any underlying medical condition may help get your levels under control.
Step 9
Take a triglyceride-lowering medication, such as fibrates or niacin. While these medications are traditionally prescribed to treat high cholesterol, the Mayo Clinic states that they are also effective at lowering triglycerides.
