Triglycerides are a type of lipid found in your blood. Any calories you consume and don't immediately use, your body converts to triglycerides, which are stored in your fat cells. Everyone has some level of triglycerides, but excessive levels can lead to heart disease, weight gain and soft, yellow fat deposits under the skin called xanthomas. You can't get rid of a xanthoma through diet or exercise; removing them requires a minor surgical procedure. However, you can prevent the growth of further xanthomas by adjusting your diet and lifestyle to reduce your triglyceride levels.
Step 1
Talk to your doctor about removing xanthomas that have already developed. Xanthomas are non-malignant and the only reason to remove them is cosmetic, so you or your doctor may not feel that a surgery is necessary.
Step 2
Prevent more xanthomas from developing by limiting saturated fat and refined sugar, while eliminating trans fats and processed foods from your diet. These substances are sources of empty calories that your body stores as triglycerides.
Step 3
Increase the amount of fruits and vegetables you eat. These healthy foods will help you feel full and consume fewer calories.
Step 4
Replace snacks that are high in fat or sugar with ones that are high in fiber and protein. These foods are more satisfying and can help you control cravings. Choose whole grains, such as whole wheat and brown rice, instead of white bread or processed carbs.
Step 5
Lower your cholesterol by eating lean meats, beans, tofu and non-fat dairy for protein instead of red meat. Replace eggs with egg whites.
Step 6
Reduce the amount of alcohol you drink, or eliminate it entirely. Alcohol raises triglyceride levels significantly.
Step 7
Exercise for at least 30 minutes each day as many days of the week as you can. Walk, run, swim or cycle to burn calories, boost your metabolism and decrease the proportion of calories your body converts into triglycerides.
Tips and Warnings
- Consult your doctor about xanthomas. They may be a symptom of an underlying illness. Talk to your doctor before making significant changes to your diet or lifestyle.
- Consult your doctor before beginning any diet.
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