According to the American Heart Association, you can do many things to reduce the triglyceride levels in your blood. Triglycerides are bad fats that clog arteries and lead to heart disease. To reduce triglycerides, you need to eat a low-fat diet mainly composed of fruits, vegetable and lean meats. In addition, the American Heart Association recommends taking omega-3 fatty acids daily as these good fats have been shown to strengthen blood vessels and lower triglycerides. Omega-3 fats also reduce inflammation and improve joint mobility.
Things You'll Need
- Cod liver oil
- Salmon oil
Take 1 tbs. of cod liver oil and salmon oil each morning with your breakfast. These oils contain omega-3 fatty acids in high concentrations. Choose healthy foods for breakfast such as oatmeal or fresh fruits. Apples, bananas and nuts are good sources of vital nutrition.
Eat five to eight raw vegetables per day. Carrots are a good source of beta carotene and other enzymes that are good for your heart. Vegetables are also low in fat and contain fiber, which is good for digestive health.
Drink eight to 10 glasses of pure water each day. Water transports nutrients to the cells and flushes the body of excess toxins. Water also removes excess fat from your body through your digestive tract. Too many bad fats in your diet can raise triglyceride levels, so staying hydrated helps you influence your triglyceride level.
Eat healthy meats like chicken and turkey. Avoid eating a pork and other fatty meats. Pork products are loaded with bad fats that clog arteries and raise triglyceride levels. Beef also is loaded with high levels of bad fats. If you love hamburgers, choose buffalo burgers instead. If you like bacon, choose turkey bacon instead.
Exercise three to five times per week. Keep your heart pumping and be sure to move on a daily basis and get adequate exercise each week. If you lack the energy needed to work out, take B vitamins and iron pills.
Tips & Warnings
- If you have a hard time taking cod liver oil because of the taste, you can buy cod liver capsules or take flavored capsules. Carlson's sells lemon-flavored cod liver oil capsules. You can also eat foods rich in omega-3 fats daily such as salmon, nuts and eggs.
- If you really want to lower your triglyceride levels fast, you need to be consistent. Avoid fast food and processed junk foods.
- Always talk to your doctor before starting any new diet and exercise program.