Triglycerides are fats produced by your body when you consume more calories than you burn as energy. These fats are stored by your body for later use. Although trigycerides are essential for the function of the human body, elevated levels of these fats can contribute to atherosclerosis, or hardening of the arteries, as well as stroke and heart attack. Simple strategies may help you lower triglycerides and avoid heart disease.
Step 1
Consume lean proteins from sources such as beans, legumes, soy products, fish and chicken breasts instead of red meats. Pork and beef are loaded with saturated fats. These fats can elevate blood triglycerides.
Step 2
Cook with olive and canola oil, which contain monounsaturated fats, instead of butter, margarine or shortening, which contain saturated fats. Monounsaturated fats are healthier fats that have a lower impact on triglycerides.
Step 3
Exercise at least 30 minutes per day to lose weight. Lack of exercise can contribute to obesity and may elevate blood triglycerides. Losing even 5 to 10 pounds may help lower triglycerides, according to MayoClinic.com. Exercise may also elevate "good" cholesterol, which helps clear lipid blockages from your arteries.
Step 4
Stop smoking. Tobacco use may lower high-density lipoproteins, the components of cholesterol that help reduce triglycerides and low-density lipoproteins, or "bad" cholesterol.
Step 5
Limit your consumption of foods containing trans fats. Like saturated fats, these foods may increase triglycerides in your bloodstream. Trans fats are commonly found in fried fast food items, cookies, cakes, doughnuts and pies.
Step 6
Consume whole-grain breads and pastas instead of white flour versions. Refined flour contains simple carbohydrates that can elevate blood sugars and triglycerides.
Tips and Warnings
- Avoid alcohol. Even moderate alcohol use raises blood sugar levels and increases your caloric intake. This may have a dramatic effect on blood triglyceride levels.
