How to Improve Your Triglycerides

Triglycerides are the chemical building blocks for fat and are found in the blood plasma. Your triglyceride level can provide an indication of your risk of coronary artery disease. Your triglyceride level should generally be as low as possible, and you usually can reduce it significantly by making some basic lifestyle changes.

Things You'll Need

• Triglyceride test results

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Instructions

• 1

  Determine your target triglyceride level. Your physician will provide this information, but your fasting triglyceride level probably should be less than 150 milligrams of triglycerides per deciliter of blood (mg/dl). A level between 150 and 199 mg/dl is borderline high, 200 to 499 mg/dl is high, and 500 mg/dl or higher is very high.

• 2

  Reduce your total caloric intake to reach your ideal weight if you're overweight. Limit your consumption of alcohol considerably. This will make it easier to lose weight and also will directly lower your triglyceride level.

• 3

  Eat less cholesterol, saturated fat and trans fat. You also might need to substitute polyunsaturated fats such as margarine, canola oil, olive oil and peanut oil for saturated fats. Eat more low-fat dairy products, fruits and vegetables.

• 4

  Replace red meat with fish. Fatty fish such as herring, mackerel, salmon, sardines, lake trout and albacore tuna are high in omega-3 fatty acids, which can lower your triglyceride levels.

• 5

  Engage in aerobic exercise such as walking, running and bicycling that raises your heart rate for a sustained period of time. You should exercise at a moderate level of intensity for at least 30 minutes on at least five days each week.