You need triglycerides in your blood because they deliver fat for the cells in your body to use as energy, notes MayoClinic.com. Triglycerides above the normal range of 150mg/dL may increase your risk for heart disease, but lifestyle changes or medications may be able to help lower high triglycerides. Remember that you should talk to your doctor if you are concerned about high triglycerides or before making significant lifestyle changes.
Eat the Right Foods
Certain foods may increase your blood triglycerides, so a tip to reduce triglycerides is to make good food choices. MayoClinic.com recommends reducing your intake of simple carbohydrates, such as white bread, sugar and potatoes, because they increase blood triglycerides. Also try to avoid saturated fats, such as those in fatty meats, full-fat dairy, palm oil and coconut oil, and trans fats from partially hydrogenated oils in fried and processed foods. The 2005 Dietary Guidelines for Americans from the U.S. Department of Health and Human Services warns that eating too little fat can increase blood triglycerides, so focus instead on healthy fats. Choose omega-3 fatty acids from fish oils and fatty fish, including salmon and herring, and monounsaturated fats from olive oil and peanuts.
Lose Weight
If you are overweight, losing weight can help lower your triglycerides. The 2005 Dietary Guidelines state that an obese adult who loses even a small amount of weight, such as 10 lbs., is likely to see improvements in dyslipidemia, or unhealthy levels of cholesterol and triglycerides in the blood. You must eat fewer calories than you burn to lose weight, and the best way to decrease calories is to make gradual dietary changes, such as reducing portion sizes. You can speed up weight loss and improve triglycerides by increasing physical activity. According to the Centers for Disease Control and Prevention, a 154 lb. person burns about 255 calories per hour by swimming freestyle laps, 140 calories per hour by walking briskly and 295 calories per hour by jogging. Remember to get your doctor's approval before starting any diet or exercise program.
Consider Medications
Healthy lifestyle changes have the potential to help you lower triglycerides, but MayoClinic.com notes you may need additional help to get your levels into the normal range. If you have tried lifestyle changes and still need to reduce triglycerides, ask your doctor whether any medications can help. Cholesterol-lowering statins and fibrates are prescription medications that may help improve your triglyceride levels, as well as cholesterol if you have high levels of bad LDL cholesterol in the blood. Omega-3 fatty acid supplements and niacin, or nicotinic acid, may help lower triglycerides, so consult with your doctor about taking these.
