Triglycerides are fat molecules that can be found in the bloodstream from fat that you eat, and it can be made in the body from carbohydrate sources. Since high triglycerides are associated with heart attack and stroke, your doctor regularly tests your triglyceride level by performing a blood test. Normal triglyceride levels are lower than 150 mg/dL and levels above 200 mg/dL are considered too high. There are several lifestyle changes that you can make to decrease your triglyceride level.
Eat the Right Carbohydrates
Those who overindulge on refined carbohydrates and sweets may have higher than normal triglyceride levels. Therefore, by making smart choices when it comes to your carbohydrate intake, you may lower your triglyceride and cholesterol levels. The rule of thumb is to consume carbohydrates that are excellent sources of fiber. These foods are whole grains, vegetables and fruits that are naturally low in fat and also contain essential vitamins and minerals necessary for good health.
Cut Down on Your Saturated Fat Intake
Red meat, processed meats, bacon, egg yolks and dairy naturally have high levels of saturated fat and cholesterol that can make your triglyceride levels soar. Your doctor may recommend you cut back on these foods and replace your protein intake with lean cuts of meat, poultry and low fat dairy. According to the diabetic exchange lists, an ounce of lean protein contains 0 to 3 g of fat. Lean proteins include beef tenderloin or sirloin, cod, halibut or flounder, or skinless chicken. Also, it is important to replace some of the fats that you eliminate from your diet with mono- and polyunsaturated fats found in vegetable oils, nuts and avocados, and omega-3 fatty acids found in fish.
Exercise Regularly
The American Heart Association recommends at least 30 minutes of moderate physical activity at least five times per week. These 30 minutes do not have to be done all at once, if you have time constraints. Not only will exercise lower your triglyceride levels, it will also have a positive effect on your cholesterol levels by lowering low-density lipoprotein, or LDL, "bad" cholesterol, and raising your "good" cholesterol. A simple walk each day can have the benefits you need to lower your triglyceride levels.
Lose Weight
If you are overweight, losing even a few pounds may help your triglyceride levels drop. If you are at a healthy weight, maintain it. Those who tend to eat more than they burn tend to have higher triglyceride levels, and end up gaining weight. Maintaining a slight calorie deficit by eating less and exercising more can help you keep your triglyceride levels in check.
Reduce Your Alcohol Intake
If you drink alcoholic beverages in excess, your doctor may tell you to cut back significantly. Since alcohol is a good source of sugars and empty calories, alcohol can significantly increase your triglyceride levels. No more than two drinks per day are recommended for men, and no more than one drink per day is recommended for women. A 12 oz. beer, a 5 oz. glass of wine and a 1.5 oz. shot of liquor are considered the equivalent of one drink.
