How to Lower Triglyceride Levels Naturally

Triglycerides are a type of fat in our blood and- along with cholesterol- often are used to measure coronary health and risk for heart disease. High triglycerides are caused by high fat diets, being over weight, increased age, heredity, illness and even medication. Lowering triglycerides is relatively easy with a bit of commitment.

Things You'll Need

• Desire for a healthier lifestyle
• Access to healthy food choices
• Commitment

Show More

Instructions

• 1

  Talk to your doctor about your triglycerides and heart health. Since weight, medication, diet, heredity and illness are all factors- your doctor may have an opinion about what is causing them and what is a safe plan to decrease them. Maybe it is as simple as a medication change.

• 2

  If you are overweight, develop a weight loss plan. Some people have tried and true methods to lose weight, others need the accountability of a group like Weight Watcher's or a structured eating plan. Consider seeing a dietitian or insurance allows.

• 3

  Develop an exercise plan that involves regular cardiovascular activity. Make sure it is something you can do regularly. Many people set high goals for themselves, but do not succeed because the goals are unrealistic. If you are not a morning person, going to the gym before work may not be your best plan. Taking a 30 minute walk 5 days a week when you get home may not be as strenuous as a 50 minute turn on a treadmill plus weights, but it is more effective because you may actually do it.

• 4

  Decrease or eliminate alcohol intake. If you do drink alcohol, an occasional glass of red wine (3-5 per week) is better than hard alcohol.

• 5

  Decrease sugars and fats. You know the kind found in desserts, sodas, and processed foods.

• 6

  Decrease the amount of red meat you eat. Instead eat grass fed beef, free range chicken/poultry, and seafood such as salmon or tilapia.

• 7

  Eat 5-7 servings of fruits and vegetables daily. Leafy green vegetables, squash and legumes are particularly good for you.

• 8

  Cook with olive oil, corn oil, vegetable oil (low in trans fats)- Not butter, hard margarine or coconut oil. Avoid foods high in trans fats.