Triglycerides are a type of fat in your blood that increases your risk of heart disease. High cholesterol levels increase the risk, as well. Both require following a heart-healthy diet, ample exercise and losing weight if necessary. Some people may require medication in addition to these lifestyle changes. Eating a high-fiber, low-cholesterol, low-sodium and low-fat diet has many benefits, even to those who are not currently suffering from heart disease.
Step 1
Limit your calorie intake. Excess calories are just converted into triglycerides and stored as fat in the bodies. When you limit your caloric intake, you are limiting your triglycerides.
Step 2
Eat fruits, vegetables, grains and low-fat dairy products. The American Heart Association recommends five or more servings for fruits and vegetables per day, six or more servings of grain products and two to four servings of fat-free or low-fat milk products.
Step 3
Eat at least two servings of fatty fish per week. Fish is low in saturated fat and contains omega-3 fatty acids, which can help reduce the risk of coronary artery disease.
Step 4
Avoid refined foods, such as foods made with white flour, and cut back on sugary foods. Substitute whole wheat flour for the white flour in baking. Eating excess sugar and refined foods can cause sudden increases in the body's insulin production, which can increase triglyceride levels.
Step 5
Limit the "bad" fats, which are saturated and trans fats. These fats contribute to your cholesterol level much more than the "good" monounsaturated fats. You can still consume saturated and trans fats in limited amounts. Look for monounsaturated fat, which can be found in olive, peanut and canola oil.
Step 6
Reduce sodium intake. The American Heart Association recommends reducing sodium intake to fewer than 2,300 milligrams per day. African-Americans, middle-aged and older adults, and people who already suffer from high blood pressure should reduce sodium to less than 1,500 milligrams per pay. Choose frozen foods over processed and canned foods. Use herbs in place of salt to season food.
Step 7
Exercise for at least 30 minutes every day or almost every day. Regular physical activity helps lower "bad" cholesterol and triglyceride levels. If 30 minutes seems daunting at first, start with 10 minutes a day and increase it until you reach at least 30. You can break up the exercise throughout the day, as well. Take walks, go swimming or join a gym or exercise class.
