Triglycerides are a type of fat found in your blood. Normally triglycerides convert to energy for your body, but if you eat more calories than you need, triglycerides are stored in your fat cells until needed. If your body does not call for this stored fat, it remains stored and causes triglyceride levels to rise. Because a high level of triglycerides can increase your risk of heart disease, it is important to address this condition. Healthy lifestyle choices can help you lower triglycerides but in some cases, medication may be necessary to get these levels down into a healthy range.
Triglyceride Numbers
Normal triglyceride levels are below 150 mg/dL, according to The Cleveland Clinic. A borderline high level is 150-199 mg/dL and a high triglyceride level is 200-499 mg/dL. Levels of 500 mg/dL and above are very high. Your doctor will set triglyceride parameters that are appropriate for you.
Weight Loss
Consider losing a few pounds if you are overweight. Even a small loss of just 5 to 10 pounds can make a difference in your triglyceride level. Weight loss cannot only improve your triglyceride level, it can also improve your overall health. Team up with your doctor to develop a weight-loss plan that is appropriate for you. Set realistic goals and reward yourself for sticking to the plan.
Exercise
Get up and start moving your body. Aim for 30 minutes of exercise on most days of the week. If you are unable to get in a 30-minute workout, try shorter sessions throughout the day until you reach the 30-minute goal. Run, swim, bike or do anything else that gets you moving. Choose methods of exercise you enjoy and ask a friend to join you, which might help motivate you. A good place to start is by taking a walk, parking farther from work and stores and using the stairs instead of the elevator.
Diet
Choose healthy fats, such as olive and canola oil. Do not consume trans fats, which are often present in fried foods and commercially baked foods, such as cookies and cakes. Eat dairy products that are low in fat and choose lean protein, such as skinless poultry and fish. Add fiber to your diet, such as brown rice and whole-grain breads and cereals, and eat plenty of fruits and vegetables. If you consume alcohol, talk with your doctor about setting limits.
Medication
In some cases, your doctor may find it necessary to prescribe medication to help lower your triglycerides. Niacin, also referred to as nicotinic acid, can be effective in lowering levels. Additional medications to consider are fibrates, such as fenofibrate and gemfibrozil, and statins. Omega-3 fatty acid supplements can also be helpful when combined with these medications. Your doctor will evaluate your health history and choose a drug regimen that is appropriate for you if indicated.
