All these conditions may increase your risk for developing heart disease or of having a heart attack or stroke. Fortunately, lifestyle changes may help you manage your triglyceride levels and other risk factors for heart disease.
Certain people are at higher risk for problems from high cholesterol. They may need to use anti-cholesterol medicines along with eating a healthy diet and exercising regularly to reduce cholesterol. The major risk groups include:.
Adults who have had a heart attack or stroke, or some other atherosclerotic disease, a transient ichemic attack, stable or unstable angina, and anyone who has had a procedure such as angioplasty or bypass surgery to restore blood flow through a blocked artery. If you are otherwise in good health, one of the best ways to lower triglycerides is with regular exercise. Choose an activity that gets your heart beating faster.
Aim for an average of 40 minutes of moderate to high intensity exercise on 3 to 4 days a week. Taking a brisk walk every day can work just as well. Consume less saturated fat. This type of fat comes from animal products, such as red meats and whole-milk dairy foods. Choose lean meats, and replace full-fat dairy items with low-fat and nonfat versions. Consume less total fat in your diet. Consume less simple carbohydrates, such as table sugar and syrup. Limit your intake of baked goods made with white flour and sugar.
Instead, choose complex carbohydrates, such as found in whole-wheat flour, brown rice, and vegetables. However, keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains calories, so moderation is key Most studies have found the greatest health benefits in individuals who consumed 3—7 servings of nuts per week 47 , Nuts contain many heart-healthy nutrients, including fiber, omega-3 fatty acids, and unsaturated fats.
Studies suggest that eating 3—7 servings of tree nuts per week may help decrease blood triglycerides. Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications. Note especially that the Food and Drug Administration FDA does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.
Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin. Choosing healthy, unsaturated fats in place of trans fats, decreasing your intake of carbs and added sugars, and exercising regularly are a few strategies that can help lower your blood triglycerides.
With a few simple lifestyle modifications, you can decrease your triglycerides and improve your overall health at the same time. Try experimenting with a few of the tips listed above and gradually incorporating other strategies into your routine to make more long-lasting, sustainable changes that are easier to stick to. Read this article in Spanish. MCTs, or medium-chain triglycerides, are a form of fat that may help you lose weight and manage health conditions.
Here are some potential benefits of…. We explain what healthy cholesterol levels are for adults and children. Also, learn about lifestyle changes and medications to help lower your…. High triglycerides can have many causes, including genetics. When it's an inherited condition, it's known as familial hypertriglyceridemia. HDL cholesterol removes extra cholesterol and plaque buildup in your arteries. High cholesterol often has no symptoms, but can lead to serious health issues.
Health Conditions Discover Plan Connect. Basics Triglyceride levels Tips Bottom line We include products we think are useful for our readers. What are triglycerides? Triglyceride levels.
Ways to lower triglycerides. The bottom line. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references High blood triglycerides.
National Heart, Lung, and Blood Institute. Accessed Aug. Bonow RO, et al. Risk markers and the primary prevention of cardiovascular disease. Philadelphia, Pa. Accessed May 30, Kumar P, et al. Lipid and metabolic disorders.
In: Kumar and Clark's Clinical Medicine. Accessed May 22, Triglycerides adults. Rochester, Minn. Hyperlipidemia adult. See also After a flood, are food and medicines safe to use? Arcus senilis: A sign of high cholesterol? Get moving Cholesterol concerns? Having a high level of triglycerides can raise your risk of heart diseases , such as coronary artery disease. There is a blood test that measures your triglycerides, along with your cholesterol.
The guidelines for triglyceride levels are. Some people will also need to take cholesterol medicines to lower their triglycerides. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.
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