You might hear these terms rolling off your doctor's tongue every time you go for your physical--total cholesterol, good cholesterol, bad cholesterol and triglycerides. He explains what they mean, but usually in medical jargon you don't understand. Simply put, triglycerides are a fat in your bloodstream. When your body doesn't burn enough calories, the excess turns into triglycerides, which then hide in your fat cells. This isn't good for you. The more triglycerides you have, the higher your risk for heart disease, heart attack and stroke. Lowering your triglycerides means lowering your risk of these health complications.
Step 1
Cut back on your calories. Reducing daily calorie consumption reduces the likelihood your body converts and stores excess calories as triglycerides. The amount you need to reduce your intake varies according to your dietary needs, so ask your doctor how many calories you need to cut out each day.
Step 2
Exercise for 30 minutes every day. MayoClinic.com suggests exercising a minimum of 30 minutes most days of the week. This burns excess calories and improves overall cholesterol. Try aerobic activities such as walking, biking or hiking. Get your doctor's approval before beginning.
Step 3
Reduce your intake of alcoholic beverages. Alcoholic beverages are full of sugar and calories, increasing your chances of extra calories and higher triglycerides. The smallest amounts can impact your levels.
Step 4
Cut back or eliminate sugar-filled foods. Any foods containing white sugar or high fructose corn syrup are typically high in calories. To lower triglycerides, reduce your intake of candy, ice cream, cookies, cakes and soda. Swap these foods for whole grains, fresh fruit, low-fat or sugar-free candy and ice cream. Drink water instead of soda to save on calories and lower sugar intake.
Step 5
Take cholesterol-lowering medication. Lowering triglycerides sometimes means taking medication in combination with making lifestyle changes. Niacin and fibrates are drugs your doctor might prescribe. Tell him if you experience any negative side effects; this allows him to change your medication if necessary.
Tips and Warnings
- Triglyceride levels can only be detected through a blood test known as a lipid panel, or lipid profile, that must be order by your doctor. The target level is 150 mg/dL, while 200 to 400 mg/dL places you at risk for developing heart disease. Many factors can change your target levels, along with the levels placing you at risk, such as age, gender and lifestyle. The exact numbers are difficult to determine as your total LDL and HDL factor in as well. Your doctor can give you more exact information pertaining to your personal situation.
