How to Control Triglycerides

Triglycerides go hand in hand with cholesterol to form fatty substances in the blood known as plaque. When triglyceride levels get elevated, you run the risk of developing clogged arteries which can lead to a heart attack. High triglycerides are often times caused from heredity, age, side effects from other diseases and from medications that are used for other purposes. Be as it it may, there are ways to keep triglyceride levels under control.

Instructions

• 1

  Cut down on the sugar. Foods that are high in sugar have a tendency to elevate triglyceride levels. In order to keep your levels under control, stay away from eating high amounts of simple sugars and refined carbohydrates. Some examples include cookies, candy, cakes, processed baked goods and sugary beverages like soda and sweetened teas.

• 2

  Cut out the saturated fats. Saturated fats are trans fats that are also major contributors to high triglyceride levels. To avoid elevated levels, avoid high fat foods, such as red meat, deep fried foods, butter, whole milk and cream cheese.

• 3

  Increase your fiber intake. Fiber has a number of benefits to the body. It helps keep you feeling full longer, it promotes regularity, it helps flush toxins from the body and it also helps block the absorption of cholesterol. The Harvard School of Public Health recommends that women consume 20g of fiber a day and men consume 30g a day. Some examples of fiber include whole grains, fruits, vegetables, legumes and brown rice.

• 4

  Keep alcohol intake to a minimum. Excessive amounts of alcohol is already known for causing harmful effects to the liver, but it can also increase triglyceride levels. Keep intake to a minimum to avoid elevated levels. According to the Centers for Disease Control, moderate intake of alcohol is equivalent to one drink a day for women and two drinks a day for men.

• 5

  Incorporate some exercise into your day. Exercise offers several benefits to the body. It helps keep weight under control, it improves flexibility, it helps reduce risk factors for diseases and it can also keep triglyceride levels stable. According to the American Heart Association, you should get 30 minutes of physical activity on five or more days a week.