Natural Herbs

Overview

Calories ingested in a meal and not used immediately by tissues are converted to triglycerides and transported to fat cells to be stored, according to the American Heart Association. The problem comes when triglyceride levels become elevated. This can cause hardened arteries and increase the risk for life-threatening conditions like strokes and heart attacks. The quickest way to lower your levels is by making healthy lifestyle changes.

Step 1

Reduce your intake of simple carbohydrates. Avoid white bread, bagels and buns, as well as cakes, cookies, candy and any other processed carbohydrate that is high in sugar. These types of foods can raise your triglyceride levels.

Step 2

Decrease your weight by reducing your caloric intake. Being that triglycerides are stored in fat cells, losing weight will help lower your levels. Because one pound equals 3,500 calories, you need to reduce your caloric intake by 500 to 1,000 calories per day to lose about one to two pounds per week, according to the Centers for Disease Control and Prevention (CDC).

Step 3

Eliminate foods that are high in saturated fat and cholesterol from your diet. Give up red meat, deep fried foods, eggs, whole-fat dairy products, burgers, ribs and pork chops. Have your diet consist mainly of fruits, vegetables, coldwater fish, beans, low-fat dairy products and whole grains. Read ingredient labels of foods and avoid anything with partially or fully hydrogenated oils in them. This means they have trans fats, which can raise your triglycerides.

Step 4

Stop drinking alcohol. Not only is alcohol high in calories, but certain types are also high in sugar. Even small amounts of alcohol can lead to large changes in plasma triglyceride levels, according to the American Heart Association. Give it up completely to lower your triglyceride levels quickly.

Step 5

Perform some kind of exercise daily to reduce your triglycerides. Regular exercise can boost “good” cholesterol while lowering “bad” cholesterol and triglycerides, according to MayoClinic.com. Do at least 30 minutes of any type of exercise that you enjoy, such as walking, jogging, biking, swimming, weight training or step aerobics.

Step 6

Talk to your doctor about medication. If you are not able to lower your triglyceride levels with lifestyle adjustments, your doctor may prescribe fibrates, niacin, omega-3 fatty acid supplements or statins. Use these as directed as overdosing on medication can cause more harm than good.