Blood cholesterol levels are not the only culprit of heart disease; triglycerides also play a role. Your doctor will test your triglycerides when she checks your cholesterol. A normal level of triglycerides is 150, and your levels are considered high when they reach 200 or above, the Mayo Clinic reports. While there are medications to help lower your triglycerides, you can make changes to your diet and lifestyle to help naturally lower your triglycerides.
Achieve Weight Loss
According to the Mayo Clinic, being overweight contributes to higher triglyceride levels and losing even 5 to 10 pounds can contribute to lower triglyceride levels. When you take in more calories than you need, your body stores them and turns them into triglycerides, increasing your levels, and losing weight can change this.
Cut Down on Sweets
Consuming too many sweets can increase your triglyceride levels. Avoid eating sweets such as candy, cookies, fruit juices, sugary sodas, desserts, breakfast pastries and sugary coffee drinks.
Switch to Whole Grains
Breads, pastas and other products made from white flour can increase your triglycerides, the University of Massachusetts Medical School reports. Making the switch to whole grain products and eliminating refined grain products can help you decrease your triglycerides. Also, eating whole grains can help induce weight loss and lower blood cholesterol levels.
Watch Your Alcohol Intake
According to the University of Massachusetts Medical School, even small amounts of alcohol of any sort can contribute to higher triglyceride levels. Therefore, reducing your alcohol intake or eliminating it entirely can help lower your triglycerides.
Eat Flaxseed, Fatty Fish and Olive Oil
Flaxseed, fatty fish and olive oil are all rich sources of omega-3 fatty acids. Omega-3 fatty acids are important for the overall health of your heart, but they can also help reduce your high triglycerides if you consume them regularly, the Harvard School of Public Health advises.
Get Moving
Regular exercise is necessary if you are trying to lower your triglycerides. Exercise helps you burn off extra calories before they can be turned into triglycerides and stored, and it helps you lower your weight. At a minimum, get 30 minutes of exercise five days out of each week, but shoot for 45 minutes of exercise five to six times a week.
Consume Fiber Rich Foods
The benefits of fiber are not limited to lowering your bad cholesterol; fiber can also contribute to lower triglycerides. Consume at least 25 to 35 g of fiber in your day. Include high fiber foods such as beans, lentils, pumpkin seeds, oatmeal, quinoa, fruit and vegetables in your diet.
