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How to Reduce Your Trigylcerides

Triglycerides are a type of lipid, or fat, that enter the bloodstream from dietary sources as well as by fat stored in the body. Some of this substance is needed by the body for cell production. It also serves as a source of energy. However, triglycerides cannot break down in the blood, so when levels get too high, there is a buildup in the arteries. This can increase risk of cardiovascular disease. The amount in the blood should stay below 150 mg/dL. If your triglycerides go above 150, it is time to take steps aimed at reduction.

Things You'll Need

  • A physical exam
  • A blood test for triglycerides
  • Knowledge of family history
  • Body mass index (BMI)
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Instructions

  1. Take These Steps

    • 1

      Lose weight. Because body fat is a source of triglycerides, the less fat you have, the lower your triglyceride level. Forget fad diets. The bottom line when it comes to taking off the pounds is to expend more energy than you consume in calories. Cut calories and increase physical activity. Maintaining a healthy body mass index (BMI) is essential to good heart health.

    • 2

      Exercise regularly. Your muscles will use the surplus of triglycerides as fuel. The American Heart Association recommends least 30 minutes of exercise a day, which will also help with weight reduction. Options exist for all fitness levels, and walking is a great way to get started.

    • 3

      Change what you eat. Triglycerides enter to body through food sources, specifically saturated fats and excess carbohydrates. Some fat is necessary, but aim to keep the total amount between 25 percent to 30 percent of your diet. Try to get the majority of this amount from monounsaturated fats, the kind found in plant-based foods. Examples include olive and canola oils, nuts and avocado. Decrease fattier meats and dairy products such as whole milk, cream and butter. If you take in too many carbohydrates, such as starchy or high-sugar foods, your body will convert whatever is not used for energy to triglycerides.

    • 4

      Drinking alcohol on a regular basis can prompt the body to increase triglyceride production. It is also a source of excess calories, which contribute to weight gain and increased BMI. According to the American Heart Association, even modest alcohol intake can have a significant impact on triglyceride levels.

    • 5

      Quit smoking and avoid secondhand smoke as this causes the triglyceride levels in the body to increase. In addition, cigarettes decrease lung function, which makes it more difficult to exercise. This can impact weight loss.

    • 6

      Get a thorough medical evaluation. Certain underlying conditions, such as diabetes, can raise triglyceride levels. In less common instances, steroids and birth control pills can have the negative side effect of increasing triglycerides. If changes in lifestyle are not sufficient to improve your numbers, discuss a triglyceride-lowering medication with your health-care provider.

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