Triglycerides are one aspect of your overall cholesterol levels, so many of the diet and lifestyles changes you make to control your cholesterol levels can also help adjust your triglycerides. You should pursue a healthy weight, through diet and exercise, and incorporate monounsaturated fats into your diet. You should also avoid things in your diet that increase your cholesterol levels.
Triglycerides
Triglycerides are a type of lipid, or fat, that are usually present in your blood. According to the Mayo Clinic, your body converts excess calories that you eat into triglycerides, which are stored in fat cells. Then, when you need energy in between eating, your fat cells release triglycerides, which your cells use for energy. However, if you are eating more calories than you need to burn, the triglycerides level in your blood and fat cells increases. This can lead to heart problems, such as coronary artery disease.
Dietary Factors
You can help lower your triglycerides level by adjusting your diet and eating healthier. You should limit your intake of fat and cholesterol and increase your intake of fruits and vegetables. According to the American Heart Association, you should also avoid alcohol, which can increase the levels of triglycerides in your blood, even when consumed moderately. Finally, you can avoid refined foods with added sugars, since simple carbohydrates have an impact on your triglyceride levels.
Weight Loss
To lower your triglycerides and become healthier in all aspects of your life, you should increase your level of activity and lose any excess weight. Even five to 10 pounds of fat loss can help to lower your triglycerides and help you feel more energetic. In addition, you should try to get at least 30 minutes of exercise on most days of the week, which helps reduce LDL cholesterol and triglycerides. Weight loss due to a well-balanced diet and exercise will rapidly help your heart become healthier.
Monounsaturated Fats
Another step you can take to lower your triglycerides is to eliminate trans and saturated fats, and increase your intake of “healthy” fats. Trans and saturated fats raise your LDL and triglycerides level. However, the monounsaturated fat found in olive, peanut, and other plant oils can have a positive impact on your cholesterol and triglycerides levels. Finally, eating fish high in omega-3 fatty acids can be a good substitute for fatty red meats and can help lower your cholesterol.
