What Is the Quickest Way to Lower My Triglycerides?

High triglycerides in your bloodstream can mean an increased risk for heart disease. Getting blood work during your annual physical is the way to measure your level. If this level is too high, luckily there are ways you can quickly reduce it down to an acceptable range of 200 mg/dL, which is the goal according to the University of Massachusetts Medical School website.

Lowering Levels

• Actual changes in your triglyceride level can happen in just a few days, but it will take permanent lifestyle changes to sustain the level at a near normal range.

  The first thing you should do to accomplish this goal is to decrease the amount of sweets in your diet. Be cautious of foods that are not obviously sweet such as concentrated fruit juices and carbonated beverages; products such as these can add much sugar content to your daily consumption.

  Beer, liquor and wine can tremendously boost your triglyceride levels; even a small amount can affect your level if you have a predisposition to high-triglyceride levels. Drink alcohol in moderation, and if your triglycerides are very high, cut it out entirely.

  Having an excess amount of weight on your body, even just 10 to 15 pounds can boost your triglycerides to an unacceptable range. Consult your doctor or a dietitian if you do not know your proper weight.

  Exercise is important for good health, and it will effectively burn off excess triglycerides. Try for aerobic workouts at least three times every week, your energy will soar, and your heart will thank you.

  Consume foods that are rich in omega-3 fatty acids. You should have at least two servings of tuna, mackerel, salmon or trout weekly. Vegetarian choices include ground flaxseed, walnuts and dark, leafy-green vegetables.

  Avoid trans fats; these are prevalent in lunch meat, hot dogs and fatty snack foods. Read your nutrition labels; if a product lists hydrogenated vegetable oil, it contains trans fats.

  Avoid foods high in saturated fats such as fried foods, sauces, poultry skin and fatty cuts of meat. Substitute olive and canola oils for margarine and lard, which are high in saturated fats.

  Replace some of your red-meat consumption with vegetable proteins like soy products, peas and beans.

  Eat plenty of fiber-rich foods such as whole-grain breads, pumpkin, beans, vegetables and fruits. Be sure to drink lots of water, it is beneficial for your overall health, and it helps you to avoid stomach discomfort when you increase the fiber in your diet. If you have not been enjoying fiber-rich foods, increase the amount slowly to avoid intestinal problems.