Triglycerides are a type of fat that circulates in your bloodstream. A normal triglyceride level is 150 mg/dL or less. If your level is higher, it may be cause for concern. Increased levels of triglycerides may cause hardening of your arteries and increase your risk of heart disease and stroke. It may also be a sign of other health conditions including liver or kidney disease, diabetes or low thyroid levels. Improving your lifestyle can help lower your triglyceride levels, but in some cases, you may also need to take medication.
Make Diet Changes
If you have an elevated triglyceride level, you should be eating a diet low in fat and cholesterol. Exchange saturated fats, present in animal fat and tropical oils, with healthier monounsaturated fats that include olive and canola oil. Avoid food products with trans fats, such as commercially baked cookies and cakes. Eat foods that are high in fiber, such as brown rice and whole-grain cereals and eat plenty of fresh fruits and vegetables. When it comes to protein, choose lean proteins, such as skinless poultry, and eat fish twice each week. Choose dairy products that are low-fat or fat-free and resist sugary sweets. Keep your daily cholesterol intake to 300 mg per day, 200 mg per day if you have heart disease.
Get More Exercise
Perform some type of physical exercise for at least 30 minutes on most days of the week. Do a type of exercise you enjoy, as you're more likely to stick with it. You can do something as simple as taking a brisk walk. If you lack motivation, consider inviting a friend to make it a joint effort. Talk with your doctor before starting an exercise program, particularly if you are currently leading a sedentary lifestyle.
Lose Weight
If you are overweight, think about losing a few pounds. This will improve your triglycerides and also improve your overall health. Evaluate your eating habits and check out your pantry. Dispose of the food you should not be eating and make a list of healthy foods to purchase at the grocery store. Even a small loss of 5 to 10 lbs. can lower your triglycerides.
Take Medication
In some cases, diet and exercise might not be enough to lower your triglycerides and your doctor will prescribe medications. Statins, fibrates, niacin and omega-3 fatty acid supplements are some of the medications used to treat high triglycerides.
Avoid Alcohol and Tobacco
If you drink alcohol, limit your intake or consider giving it up. Consuming alcohol, even in small amounts, can increase your triglycerides. Also, avoid tobacco use. If you quit smoking, it will improve your triglyceride levels and improve your general health.
