How to Naturally Control High Triglycerides

While a lot of emphasis is placed on the importance of normal cholesterol levels for heart-health, not enough is placed on normal triglyceride levels. Triglycerides are the primary form of fats or lipids stored in the body. Excessive caloric intake in the form of fats and carbohydrates results in high triglycerides. Higher than normal levels can lead to chronic diseases such as coronary artery disease and diabetes, according to the American Heart Association. Levels lower than 150 mg/dL (milligram per deciliter) are considered normal. Keeping triglycerides in an optimal range can significantly reduce the risk of developing serious diseases.

Things You'll Need

• Whole grains
• Vegetables
• Fruits
• Flax seeds
• Walnuts
• Cold water fish
• Fish oil supplements

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Instructions

• 1

  Shed pounds if you are overweight. Decrease caloric intake and include regular physical activity to reach your ideal weight range. Losing as little at 5 to 10 percent of your body weight can make a difference in bringing down high triglyceride levels.

• 2

  Switch to a low-glycemic diet that includes plenty of vegetables, protein and complex carbohydrates. Carbohydrates like white bread, baked potatoes and candies with a high glycemic load can elevate insulin levels. This plays havoc with triglyceride synthesis. Stick to whole grains and vegetables as your primary sources of carbohydrates.

• 3

  Cut alcohol out, or at least reduce its intake considerably. The American Heart Association reports that even small amounts of alcohol can lead to big changes in circulating triglyceride levels.

• 4

  Reduce sugar in your diet, or eliminate it entirely. Excess sugar is converted into triglycerides by the liver when it is not utilized by the body for energy. Do away with nutritionally empty foods such as baked treats, candies and soda. Substitute healthier options such as fruit or small amounts of dark chocolate.

• 5

  Eat several servings of foods that are rich in omega 3 in your weekly diet. Try flax seeds, walnuts and cold water fatty fish such as salmon and mackerel. If eating fish regularly is not an option, consider taking a fish oil supplement that contains both EPA and DHA. Consult a doctor for exact dosage. The American heart Association reports that fish oil has hypotriglyceridemic properties, and can significantly lower triglycerides.

• 6

  Incorporate regular exercise into your schedule. Sustained aerobic exercise that keeps the heart rate elevated for 30 to 60 minutes has an instant effect in lowering triglycerides. Engage in a physical activity that you enjoy such as walking, running, swimming or biking five to six times in a week.

• 7

  Stop smoking. Heavy cigarette smoking has been linked to both high cholesterol and triglyceride levels.