How to Lower Your Triglycerides


A part of being healthy is taking an all round approach to your lifestyle change. If you lead a healthy life style in general you are not going to have to worry about this, your body naturally copies itself out. However, high triglycerides are a problem that many people suffer from, and it is important that you understand them why and how. The main form of fat in foods is called triglycerides. Our blood contains certain levels of triglycerides. However, if you consume more bad calories than we need, our body will transform the excess calories into triglycerides and be stored as body fat. It is more common to see high triglycerides in overweight people. High triglycerides are associated with increased risk of heart disease.

Your body has endless storage space for this fat. Some of these triglycerides are not stored as fat, but remain in your blood stream. Excess levels of triglycerides thicken your blood, which increases the potential of clotting and blockage which can lead to a heart attack or stroke. This is why it is doubly important to know how to lower your triglycerides.

High triglycerides are usually caused by other conditions, like:

  • Obesity
  • Poorly controlled diabetes
  • An underactive thyroid.
  • Kidney disease.
  • Regularly eating more calories than you burn.
  • Drinking a lot of alcohol.

Healthy lifestyle choices are the key to naturally lowering triglycerides

  • Exercise regularly: aim for at least 30 minutes of physical activity at least five or more times a week
  • Choose healthy fats: avoid trans fats, limit saturated fat found in meats for healthy monounsaturated fat found in plants, such as olive, peanut and canola oils. Substitute fish high in omega-3 fatty acids – such as sardines and salmon – for red meat. Food labels should tell you what kind of fat you are eating. Choose nonfat or low-fat dairy products.
  • Include high fiber foods such as wholegrains, oats, fruits and vegetables.
  • Limit sugar eat such as soda, cordial and other sweetened beverages
  • Limit alcohol: Alcohol is high in calories and sugar. If you choose to drink, try mixing it with low calorie beverages such as tonic water, or diet soda. Alcohol consumption can raise triglyceride blood levels by causing the liver to produce more fatty acids.
  • Cut back on calories. Remember that extra calories are converted to triglycerides and stored as fat. Watch your portion sizes.
  • Keep a healthy weight. Often losing as little as a 5-10 pounds can help lower your triglyceride level
  • Quit smoking

A healthy lifestyle takes an all round approach. If you lead a healthy lifestyle in general, eat a lot of fruit and vegetables, exercise regularly, and make the right choices, then it is likely that you will not have to worry about excess triglycerides. Stay healthy and make changes for life, and you will see the benefits.