How to lower high triglycerides

Measured by a simple blood test, triglyceride levels of less than 150 mg/dl (milligrams per deciliter) are normal. If the levels are more than 500 mg/dl they are very high. Levels of 150 to 199 mg/dl are borderline high and 200 to 499 mg/dl are high. Learning how to lower high triglyceride levels through simple lifestyle and dietary changes helps reduce your risk of heart disease and stroke.

Healthy foods reduce triglyceride

A key factor in lowering triglyceride levels is making healthy dietary choices. When you eat, your body converts any extra calories that you take in to triglycerides and stores them as fat. By reducing the amount of calories you take in, you also reduce the amount of triglycerides in your body. Limit the amount of cholesterol that you take in each day to less than 300 mg (milligrams). If you have coronary artery disease or any other type of heart disease, limit your cholesterol intake to less than 200 mg per day.
Foods that are high in cholesterol that should be avoided include whole milk, whole milk products, egg yolks and meats that are high in saturated fat. Another dietary change that will help lower your triglycerides is replacing the saturated fats in your diet with healthier monounsaturated plant fats that include olive, canola and peanut oil. Also replacing red meat with omega-3 rich fish such as salmon and mackerel also helps reduce high triglyceride levels. If you drink, limit or eliminate the amount of alcohol you take in. Most alcoholic beverages are high in sugar and calories and have a big impact on triglyceride levels.

Lower your triglyceride levels with exercise

Regular exercise is a great way to reduce your triglyceride levels. Your exercise goal should be approximately 30 minutes each day and that can be broken down into three sessions of 10 minutes each or two 15 minute sessions. Exercise can be any type of physical activity such as going on a brisk walk, taking part in an exercise group or swimming laps in a pool. If lifestyle changes are not enough to lower your triglyceride levels there are prescription medications that reduce both LDL cholesterol and triglycerides. These medications include statins, niacin, fibrates and omega-3 fatty acid supplements. Prescription medications should only be taken when they are prescribed by your medial professional.