How to Decrease Triglycerides
Triglycerides are fats that are stored in human blood plasma and fatty tissue. They are found in the meat that we eat and in certain types of carbohydrates. Triglycerides that are packed with heavy lipoproteins nearly always equate to high cholesterol. Left unchecked, high triglycerides levels in tandem with high cholesterol may lead to health conditions such as diabetes, heart attack and stroke. For this reason, it is important to keep the levels of this chemical in your body low.
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Instructions
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Have your triglyceride levels checked at least once a year.
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Cut down on food groups that are high in cholesterol, saturated fats, trans fats and carbohydrates. Choose low-fat or healthy-fat versions of the foods you like whenever they are available.
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Consume foods high in protein and fiber and low in carbohydrates. Substitute high protein options in place of fatty red meats. Move toward more beans, peas and soy. Opt for fruits and vegetables. Look for foods that are packed in omega 3 (like fish). Move toward grain choices like barley, oats, pastas and rice. Opt for whole wheat or whole grain bread instead of white.
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Eliminate or decrease sugar and alcohol intake. Both contribute to a high triglyceride level.
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Eat only until you are full, not until your plate is clean. Overeating is a major cause for obesity and high triglyceride levels.
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Maintain a healthy weight. Try to stay within the acceptable weight range for someone of your height. Use calorie-counting techniques to maintain and sustain the body.
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Develop an exercise plan and do it regularly. Try walking, low-impact aerobics or moderate weight training. Workouts should not exceed 30 to 45 minutes, four to six times a week. Be sure to trade off muscle group concentration from one day to the next so as not to overtax or strain muscles.
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Stop smoking. While cigarettes or cigars don't relate directly to high triglycerides, they do encourage eating of foods that can.
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Avoid stress. Stress can lead to overeating and eating of the wrong foods, which can, in turn, result in high triglyceride levels.
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Visit your doctor routinely. Ask if a cholesterol medication might help lower your triglycerides. According to the Mayo Clinic, such drugs can lower risky LDL (low-density lipoproteins) levels as well as improve your HDL (high-density lipoproteins).
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Tips & Warnings
Alcoholism, diabetes, hypothyroidism, kidney disease, and liver disease are directly linked to high triglyceride levels. Some drugs, including beta-blockers, birth control pills, diuretics and steroids can cause triglyceride levels to elevate.
