Triglycerides are a form in which fat is found naturally occurring, both in food and the body. A high level of triglycerides can be caused by a number of factors, such as obesity, uncontrolled diabetes, and high alcohol consumption, and can contribute to coronary disease. A number of steps can be taken to reduce triglycerides.
For overweight people, the American Heart Association (AHA) recommends an overall decrease in calorie intake from all sources, both food and alcohol, and especially from saturated fats, trans fats, cholesterol and carbohydrates. Low-fat protein sources like legumes and fish are recommended. The AHA notes that the fatty acids of fish like lake trout, herring, albacore tuna and salmon should be substituted for fatty meats.
The AHA recommends at least 30 minutes of moderate intensity exercise at least five days a week. This equates to walking about 12 miles per week for 125 to 200 minutes. Increasing either intensity or amount of physical activity can expand benefits for your heart.
Other Lifestyle Changes
To maintain overall heart health, it is important to control blood pressure. Avoid smoking and cut the amount of sodium in your diet. It is also easier to control triglyceride levels and blood pressure when you do not consume much or any alcohol (umm.edu).