How to Lower Tryglicerides

Triglycerides are compounds in the body that are the running mates of cholesterol. To add further insight, triglycerides and cholesterol join together to form plasma lipids in the blood. When triglyceride levels become elevated, a condition called hypertriglyceridemia develops. It is at this point that the risk for coronary artery disease increases and if not treated, can be fatal. With that in mind, try to keep triglyceride levels in the lower ranges. This can be done through diet and some lifestyle adjustments.

Instructions

• 1

  Clean up your diet. Foods that are high in saturated fat, cholesterol and trans fats should be eliminated from your diet. Some examples of these include deep fried foods, red meat, poultry skin, doughnuts and processed baked goods.

• 2

  Cut out alcohol. Excessive consumption of alcohol can have a major impact on your triglyceride levels. Although it is said that one to two alcoholic beverages a day is therapeutic, even a small amount can cause triglyceride levels to increase so it should be avoided.

• 3

  Get active. Exercise brings many benefits to the body. Among one of the most important is a reduction in plasma triglycerides. According to the American Heart Association, adults should get at least 30 minutes of exercise five or more days a week. Try activities like weight training, biking, running, swimming or even walking.

• 4

  Curb carbs. Carbohydrates are not evil, but there are some that are not good for you when you have elevated triglyceride levels. These would be processed carbs that have simple sugars in them. Some examples of processed carbs that should be eliminated include white bread, white flour products, soda, sweetened cereals, candy and sweetened teas.

• 5

  Get some Omega-3 fatty acids. This is a type of essential fat that the body cannot produce naturally. It offers various benefits to the body including a reduction in triglycerides. It can be found in supplement form or in foods like salmon, mackerel, sardines and herring.