Triglycerides and cholesterol are similar in that they are both fats in your blood. Both serve a purpose in your body. Triglycerides provide you with energy, while cholesterol builds cells and produces hormones. Both can result in heart disease if their levels are too high. The difference lies in their sources. Your liver creates cholesterol. Triglycerides come from unused calories you do not expend after you eat. These calories convert into triglycerides, which are then stored in your fat cells until your body needs them.
Reduce Your Caloric Intake
Eating too many calories is the main cause of a high triglyceride level. The more unused calories you have, the higher your levels. Determining the exact amount of calories you need each day is the best place to start. You can either ask your doctor what your caloric needs are, or you can use the calorie calculator in the Resource section. It will ask you for your age, gender, current weight and level of physical activity. Once you know what you need, count your calories each day to ensure you do not go over the recommended amount.
Cut Back on Foods Containing Sugar
Sugar converts into triglycerides as well; cutting back on the amount of sugar you consume prevents this from occurring. Foods that contain white sugar or flour are your nemesis. These include white bread, white rice, cookies, cakes, pastries, snack crackers and candy. Fruit juices, soda and flavored water or tea are sources as well. Food labels are your friend. Look for high fructose corn syrup, or any ingredient ending in "-ose," and avoid it if you can. Stick with whole grain or whole wheat foods such as whole grain bread, whole wheat pasta, beans, oats, bran, brown rice, fruits, vegetables, water and natural tea you make at home.
Eliminate Alcohol
Alcohol has a major impact on triglycerides -- most alcoholic drinks are high in both sugar and calories, many of which come from the alcohol itself. If you cannot eliminate it completely, try to reduce your intake, drinking in moderate amounts. If you are a woman, this is one drink a day. Being a man allows you two.
Exercise More Frequently
Exercising regularly increases your need for energy. Your hormones turn to the stored triglycerides in your fat cells, releasing them to meet your needs. Thirty minutes a day most days of the week of walking, swimming or playing with your kids is a help. The more you exercise, the lower your triglyceride levels will likely go as long as your diet remains under control. If you have any preexisting medical conditions, speak to your doctor before you start an exercise program. You may need to modify your activity.
Use a Cholesterol-Lowering Medication
A number of cholesterol-lowering medications can help lower your triglycerides -- statins, fibrates and niacin among them. Certain medications are more effective than others. For example, statins are geared toward LDL cholesterol, but have a modest effect on triglyceride levels as well. Your doctor may choose to combine medications to help you reach your goal of 150 mg/dL or less, which is a healthy triglyceride level.
