How to Lower Cholesterol Triglycerides
Triglycerides are components found in the blood when it is screened for cholesterol. Higher levels of triglycerides are "linked to the occurrence of coronary artery disease in some people. Elevated triglycerides may be a consequence of other disease, such as untreated diabetes mellitus" (American Heart Association). Normal triglyceride levels are 150 mg or lower with borderline/high levels considered at 150-199 mg, high considered 200-499 mg and very high 500 mg or higher. The best way to combat high levels of triglycerides is through maintaining a healthy lifestyle and eating a healthy diet.
Other People Are Reading
Instructions
-
-
1
Exercise. Being inactive increases the risks for heart disease as well as affecting triglycerides, and exercising can "improve risk factor levels," reports the Centers for Disease Control and Prevention. The AHA suggests 30 minutes of moderate activity on most days. Moderate exercise will raise the heart rate and break a sweat. For this kind of aerobic activity to be beneficial, it needs to be done at least for 10 minutes. Begin with reasonable goals and break exercise into 15-minute segments if that's what it takes to get it done.
-
2
Reduce saturated fats and replace them with monounsaturated or polyunsaturated fats. This includes replacing high-fat meat with fish that are high in Omega-3 oil. These fish include salmon, herring and mackerel and the AHA recommends eating them twice a week. Use olive or canola oil instead of oils made from hydrogenated fat. Fried foods should seldom be eaten.
-
-
3
Include fruits, vegetables and low-fat (or nonfat) dairy products in your diet often. Fiber is good for heart health and also low in calories.
-
4
Lose weight, even if you are just a little overweight. Losing a few pounds will lower triglycerides as well as overall cholesterol.
-
5
Reduce alcohol consumption. Small amounts of alcohol are known to cause changes in blood plasma, which could affect triglycerides.
-
6
Stop smoking. Breaking this habit can improve triglycerides and overall cholesterol levels.
-
1
Tips & Warnings
When replacing bad choices with healthy ones, keep in mind that substituting carbohydrates for fats "may raise triglyceride levels and may decrease HDL ('good') cholesterol in some people" (AHA). Taking cholesterol-lowering drugs does not grant permission to eat an unbalanced, unhealthy diet, nor does it mean exercise can be avoided. Always keep active and choose to eat for health.
