How to Lower Triglycerides Without Medication

Triglycerides are a type of fat in the blood. Having high triglycerides increases your risk of stroke, heart attack and heart disease. There is medication to lower triglycerides, but according to the Mayo Clinic, doctors usually save that for a last resort or for people with high cholesterol. There are other methods to lower triglycerides without medication.

Instructions

• 1

  Cut calories or lose weight if necessary. When you take in more calories than your body burns, your body turns those extra calories into triglycerides. So, eating less can help you lower triglycerides. If you're overweight, trimming fat from your body will lower your triglycerides. It also will give you more energy for exercise, another important factor in keeping triglycerides at a healthy level.

• 2

  Cut sugar, white flour and alcohol. Sugar and white flour are simple carbohydrates. When you eat them, your body produces insulin. This, in turn, can cause triglycerides levels to rise. Alcohol has a similar but more potent effect--even moderate alcohol use can cause unhealthy levels of triglycerides.

• 3

  Switch to heart-healthy fats. Elminating saturated fat and trans fat from your diet can help lower your triglycerides. But don't cut fat from your diet completely--you need it to perform basic everyday functions. Healthy sources of fat include olive oil, peanut oil, canola oil, peanuts, almonds, chicken and fish such as salmon and mackerel. Eating these foods also will help you lower your cholesterol--another way to reduce your triglyceride levels.

• 4

  Exercise. Working out can reduce your triglycerides, as well as boost your good cholesterol and lower your bad cholesterol. The Mayo Clinic recommends at least 30 minutes of moderate activity most days of the week.