Increased triglyceride levels, or hypertriglyceridemia can occur when your calorie intake is higher than what your body needs. When you consume excess calories, the body converts them to triglycerides and sends them to your fat cells for storage. Triglycerides then remain in storage until hormones in your body summon them for energy. Increased levels of triglycerides can put you at risk for heart disease and might be a sign of other medical conditions, such as untreated diabetes mellitus. A normal triglyceride level is less than 150 mg/dL, and making a few changes in lifestyle is a natural way to help you achieve this.
Diet
Follow a low-fat, low-cholesterol diet to reduce triglycerides. Choose carbohydrates that are high in fiber, such as whole-wheat breads, whole-grain cereals, brown rice and fruits and vegetables. Opt for low-fat or fat-free dairy products, and avoid foods that are high in sugar and contain empty calories. Add fatty fish to your diet twice each week, such as salmon and tuna, which are high in omega-3 fatty acids and improve triglyceride levels. Stay away from trans fats, present in commercially baked products and fried foods, and avoid saturated fats, found in animal fat and tropical oils. Consume healthy monounsaturated fats when possible, such as nuts, and olive and canola oil.
Exercise
Carve out some time to exercise, which will not only improve your overall health but also burn stored calories and lower your triglyceride level. Engage in 30 minutes of brisk activity on most days of the week, choosing types of activities you enjoy. If you have a hard time with self-motivation, pair up with a friend or join an exercise class. Consult your doctor before starting an exercise program, especially if you are mostly sedentary and it has been awhile since you have exercised.
Weight Reduction
Reduce your calorie intake if you are overweight. Since excess calories convert to triglycerides, you will need to take in fewer calories. This will help your body burn stored calories and reduce your triglyceride level. Examine your eating habits and look for areas you can improve. Talk with your doctor about weight-loss goals, and join a weight-loss group if you need motivation.
Smoking and Alcohol Use
Limit alcohol use or consider avoiding it completely, since it may increase triglyceride levels in some people. If you choose to drink alcohol, consult your doctor for guidelines. If you smoke, consider the consequences. Smoking not only increases your triglycerides but also your risk of heart disease. Quitting will lower triglyceride levels as well as improve your overall health.
