How To Reduce Tryglicerides
Triglycerides are fats found in food and in the human body. If you eat more calories than your body uses to produce energy or serve body functions, the excess are immediately converted into triglycerides. It does not matter if these calories come from carbohydrates, protein or fat.
Triglycerides travel through your bloodstream to your fat cells, where they are stored until your body needs them to provide energy. It is important to control triglycerides because high blood levels may indicate a strong risk of heart disease, heart attack or stroke.
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Instructions
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Cut back on the total amount of food you eat at every meal and snack. This will reduce the number of calories you consume and help you lose weight, if necessary.
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Fill your plate with fresh fruits and vegetables at every meal. If you use dairy products such as milk, cheese or yogurt, choose low-fat and fat-free varieties.
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Eat fish often in place of meat. Choose fatty fish such as salmon, mackerel, bluefish, herring, sardines, catfish and albacore tuna that are high in triglyceride-lowering omega-3 fatty acids.
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Cut down on alcohol. In fact, it's best to stop drinking altogether, because even a little alcohol can cause a significant rise in blood triglyceride levels.
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With your doctor's approval, exercise at a moderately intense level at least 30 minutes a day for at least five days a week.
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Take any medication prescribed by your doctor. Also, ask your doctor if omega-3 fatty acid supplements made from fish oils might benefit you.
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Monitor your triglyceride levels with fasting blood tests. A normal level is less than 150 mg/dL, a borderline high level is between 150 and 199 mg/dL, and anything higher than 200 mg/dL is high.
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Consult a registered dietitian, who can help you create a personalized triglyceride-lowering diet plan.
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Tips & Warnings
To control the type and amount of fat in your diet, use monounsaturated fats such as olive oil and canola oil for salad dressings and in place of butter or other oils in cooking. Read the ingredient list on food products and avoid any that contain hydrogenated oils. Check the Nutrition Facts label to be sure there are 0 trans fats.
If your triglycerides are high, you may also have other medical conditions that increase your risk of heart disease and stroke. Be sure your blood sugar, blood pressure and cholesterol levels are all under control.
References
Resources
- Photo Credit Photo: Wikimedia Commons
