Triglycerides are a type of fat that circulates in your bloodstream providing your body with energy. When you eat more calories than your body can use, excess calories convert to triglycerides and get stored in your fat cells until needed. Increased triglycerides can put you at risk for heart disease and stroke but may also indicate other health conditions, such as diabetes. Making a few lifestyle changes can help you reduce triglyceride levels, but in some cases, the addition of medication may be necessary. A normal triglyceride level is less than 150 mg/dL but this target can change depending on your health history.
Watch Your Weight
If you are overweight, this can increase your triglycerides. Review your current diet and look for areas that you can improve upon. Even a small loss of 5 to 10 lbs. can reduce your triglycerides and improve your overall health. Talk with your doctor about sensible weight-loss plans and realistic weight-loss goals. You might even want to consider joining a weight-loss program for companionship and motivation.
Exercise
Participating in exercise on a regular basis will help reduce your triglycerides. Find an activity you enjoy and aim for 30 minutes each day. Swim, bike, walk, run or hit the tennis courts with a friend. If you need a place to start, grab your sneakers and hit the street for a brisk walk. On busy days, perform shorter exercise sessions throughout the day until you meet your goal.
Choose Healthy Foods
Eating foods that are high in fiber, such as oats, beans, whole grains, nuts, seeds, and fruits and vegetables, can help control triglycerides. Reducing your consumption of refined carbohydrates, such as white breads, pastas and rice, and choosing whole-grain varieties instead will also help. Foods that are high in sugar, such as candy and desserts, can rapidly increase triglycerides so reduce your intake or avoid them completely. In addition, add plant-based protein to your diet, such as soy products and beans, to replace high-fat proteins, such as red meat.
Know Your Fats
When it comes to fats, there is a difference. Choose healthy fats, such as olive and canola oils and eat nuts, such as walnuts. Also, choose foods that contain omega-3 fatty acids, such as flaxseed, and fatty fish, such as salmon and sardines. Lower your intake of saturated fats, which stem mainly from animal sources, such as meat and butter, and avoid eating foods that contain trans fats. Foods that have any type of hydrogenated oils listed in the ingredients are a type of trans fat.
Limit Alcohol Use
If you consume alcohol, consider passing. Even small amounts of alcohol can increase your triglycerides due to high calories and sugar content. If you choose to consume alcohol, talk with your doctor about setting some limits. All types of alcohol are capable of increasing your triglycerides.
Consider Medication
In cases where lifestyle changes alone are not adequately controlling your triglyceride levels, the addition of medication may be necessary. Some examples of these medications include nicotinic acid and fibrates. Your doctor will evaluate your health history and prescribe an appropriate type of medication, if necessary.
