Triglycerides are found in the body as well as in the foods you consume. Each time you eat, your body uses some calories as an energy source, and it converts others to triglycerides. If you consume more calories than your body needs, they are stored in your adipose tissue and may cause a condition called hypertriglyceridemia. This increases the risk of cardiovascular disease, but you can reduce triglyceride levels through lifestyle treatments.
Exercise
Any form of exercise that gets your body moving for a least half an hour daily can help reduce triglycerides because it helps burn calories. A 30-minute session of walking, jogging, swimming or cycling most days out of the week can reduce triglycerides, increase your high-density lipoprotein cholesterol, or good cholesterol, and lower low-density lipoprotein, or bad cholesterol.
Reduce Dietary Cholesterol
Consume no more than 300mg of cholesterol daily; 200mg if you currently have cardiovascular disease. Eat eggs, red meat, whole-fat dairy products, fast food and fried foods sparingly.
Avoid Bad Fats
Your consumption of saturated and trans fats, play a big role in triglyceride levels. This includes foods like beef, liver, cream, lard, pastries and processed foods. You should also look for labels that state the food contains hydrogenated or partially hydrogenated oils. This indicates it contains trans fats.
Consume Good Fats
The good fats include unsaturated fats and omega-3 fatty acids and these help lower triglyceride levels. Monounsaturated fats include avocados, almonds, peanut butter and olive oil. Foods like herring, trout, salmon, flaxseed and walnuts are rich in omega 3.
Alcohol Consumption
Alcohol consumed in moderation is beneficial as it reduces stress levels and can prevent hypertension. However, it does contain a lot of sugar and calories which increases triglyceride levels. Cleveland Clinic advises you to limit alcohol to no more than 5 oz. daily.
Medication
If lifestyle modifications do not do enough to lower triglycerides, your doctor may prescribe medication. Most medicines help lower your LDL cholesterol, which results in lower triglycerides. Statins, niacin and fibrates are among the most common prescriptions to reduce triglyceride levels.
