How to Lower High Triglyceride Levels: 5 Easy Steps

by Dr. Stephen Sinatra
Filed Under: Heart Health, Cholesterol
Last Reviewed 03/27/2014

How to Lower High Triglyceride Levels: 5 Easy Steps

What are triglycerides, and why should we worry about them? Triglycerides are fatty components that form when we eat more food than our bodies need. The liver converts the extra calories into a form of fat called triglycerides (think of “love handles”). Dietary sources of triglycerides include sugars, other carbohydrates and alcohol.

To keep your heart in the healthy zone, you want your triglycerides to be 50-180 mg/DL. What’s also important is that high triglyceride levels are more dangerous for women than for men, so if you are a woman and your triglycerides are elevated (above 200 mg/dL), you want to put some effort into lowering them, especially if you are a diabetic. If you are a diabetic woman who also has high triglyceride levels, your risk of developing heart disease increases to 200 times normal.

How to Lower High Triglyceride Levels

  1. Decrease your consumption of high-glycemic carbohydrates (rice, pastas, potatoes, corn, carrots and peas). Also avoid bread and bread-like products such as crackers and bagels to lower high triglyceride levels. Instead, eat fish and nuts and use olive oil as a source of healthy fat. Also, add more protein to your diet, such as eggs and poultry. 

  2. Lose weight. The lower your weight, the lower your triglycerides, so weight management is critical to lowering high triglyceride levels. Even a modest weight loss of five to eight pounds will make a difference in your triglyceride level. 

  3. Exercise, such as walking 30-45 minutes a day, burns calories which helps to lower high triglyceride levels. 

  4. Take fish oil. Essential fatty acids (EFAs) in fish oil help promote healthy triglyceride levels. For triglyceride support, try 2–3 grams daily in divided doses. 

  5. Finally, avoid beer, wine, liquor and sweets, as much as possible since they can wreak havoc on your ability to lower your high triglyceride levels.

Now it’s your turn: Have you adopted any of these habits to lower high triglyceride levels?

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