Triglycerides are the form in which fat exists in both the body and the food that you eat. Triglycerides can be synthesized from carbohydrates or consumed through the diet and circulate through the body in the blood plasma. Excess amounts of triglycerides in the blood is a condition called hypertriglyceridemia. This condition can lead to coronary artery disease or heart failure, so it is important to lower triglycerides if they are high.
Diet
Diet is a major contributor to high amounts of triglycerides in the blood. Trans fats and saturated fats significantly increase triglycerides. When trying to lower your triglycerides, avoid foods such as commercially baked items, fried foods, processed foods, full-fat dairy and fat cuts of meat. Instead, eat foods that contain unsaturated and healthy fats, such as fish, nuts, avocado and olive oil.
Simple carbohydrates, such as white flour and sugar, also increase triglycerides. Any simple carbohydrates in the diet should be replaced with whole-grains and fiber. Excess calories are converted to triglycerides and stored as fat in the body, according to MayoClinic.com. When trying to lower your triglycerides, avoid excess calories.
Alcohol is also a major contributor to excess triglycerides in the blood. Although it is best to avoid alcohol completely, women may consume just one drink per day and men may consume only two drinks per day.
Exercise
Regular exercise can reduce triglyceride levels as well as increase levels of good, or HDL, cholesterol in the blood. Increased levels of HDL cholesterol can help reduce the risk of developing coronary artery disease, according to the American Heart Association. It is best to get at least 30 minutes of exercise on most days of the week. Combined with proper diet, exercise can also contribute to weight loss, which is another important step in lowering triglycerides. MayoClinic.com notes that a weight loss of only 5 to 10 lbs. can significantly reduce triglyceride levels.
Medication
If a combination of diet and exercise are not sufficient in decreasing triglyceride levels, a doctor may prescribe different medications. Available medications focus on reducing bad, or LDL, cholesterol as well as reducing triglycerides. These medications include statins, niacin, fibrates and omega-3 fatty acid supplements. Even though medication can be helpful, it is not a replacement for healthy lifestyle changes. It is important to continue a healthy lifestyle while taking medications.
