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Quick Ways to Reduce Triglycerides

Triglycerides are fats that are found in foods and also produced in the body. They are necessary to maintain good health, but an excessive amount can increase the risk of heart disease. High levels often are caused by heredity, but diet, exercise, and behavioral modifications can reduce triglyceride levels.

  1. Fat and Protein

    • It is important to differentiate the fats. There are saturated and trans-fats, which you want to avoid, and omega-3 and unsaturated fats, which are good. Most saturated fats come from high-fat meats like steak and pork. They also come from butter, margarine, lard, and cream, which also are animal-based. Try eating foods like fresh fish and chicken. Fish offers low-fat protein as well as heart-healthy omega-3 fatty acids. Chicken is also a great source of protein as long as it is baked, grilled, roasted, or broiled instead of fried. When cooking, use unsaturated fatty oils such as corn, soybean, safflower and olive.

      Choose low-fat alternatives to foods you enjoy, particularly dairy foods. Yogurt, milk and cheese that are low in fat are available at any grocery store. You might want to avoid dairy products in favor of soy substitutes for milk, ice cream and yogurt. This helps satisfy the need for fat and protein.

    Sugar and Alcohol

    • Sugar and alcohol consumption should be kept to a minimum. Too much alcohol can cause an increase in triglycerides. It can overwhelm the liver's ability to process it, therefore increasing toxic byproducts. Although alcoholic beverages do offer some heart benefits, alcohol must be consumed in moderation. The liver can process up to 12 ounces of beer or 4 ounces of wine an hour. Do not drink more than two alcoholic beverages per day.

      Look for sugar-free alternatives to your favorite foods and drinks. Foods and beverages that are high in sugar can also cause triglyceride levels to rise. Sugar adds a lot of calories, and any not used for energy is stored as fat.

    Exercise

    • Aerobic exercise is a great way to lower triglyceride levels. This includes cardiovascular workouts such as swimming, jogging, walking or dancing. These workouts don't need to be intense, simply something you enjoy and can do at least 30 minutes a day, five days a week. Along with lowering triglycerides, aerobic activities can help decrease weight, insulin resistance and blood pressure.

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