Most fat in foods and in your body take the chemical form of triglycerides. Calories that are not used immediately by your body are turned into triglycerides and are then moved into fat cells, where they are stored and released for energy throughout the day. Excessive triglyceride levels, or hypertriglyceridemia, often coincides with serious health conditions, such as heart disease and metabolic syndrome. Numerous natural remedies can help you manage your triglyceride levels.
Eat Fewer Calories
Eating a sufficient amounts of calories is important for your energy levels and overall wellness. Eating too many calories on a regular basis, however, leads to weight gain and a slew of related health problems. If you are overweight, reducing your caloric intake can effectively lower your triglyceride levels. Eating more low-calorie, nutritious foods, such as fresh fruits and vegetables, but fewer calorie-dense snack foods will help you lower your caloric intake. If you're unsure how many calories you consume or require, record your daily food intake in a food journal and discuss your habits and goals with a dietary professional.
Limit Unhealthy Foods
Certain foods can hinder your triglyceride levels and heart health. Reducing your intake of saturated fat, trans fat and cholesterol is essential toward managing your triglyceride levels. Foods rich in saturated fat and cholesterol include fatty red meat, organ meats, egg yolks, butter and high-fat dairy products. Trans fats are found in commercially prepared snack foods, such as potato chips, crackers and pastries, and in fast foods, margarine, shortening and all foods containing partially hydrogenated vegetable oil. Replacing refined carbohydrates, such as enriched breads, pasta, cereals and baked goods, with whole grain equivalents most often will improve your triglyceride level.
Consume Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats your body requires and must obtain from dietary sources. Omega-3 fats can improve your cholesterol levels, heart health and triglyceride levels, according to the American Heart Association. Valuable sources of omega-3 fats include fatty fish, such as salmon, albacore tuna, herring, mackerel and flounder, ground flaxseed, flaxseed oil, walnuts, walnut oil and canola oil. Omega-3 fats are also available in supplement form. Since dietary supplements can cause side effects or interact with medications, seek approval from your doctor before taking them.
Exercise Regularly
Regular physical activity provides an assortment of benefits, including improved weight management, heart health and triglyceride levels. For best results, the Mayo Clinic recommends doing at least 30 minutes of exercise per day, either all at once or divided into several ten-minute increments. Walking, jogging, swimming, biking, dancing and aerobics are some examples of recommended exercise.
