Your plasma contains free triglycerides while your body uses it to build fat. You need your triglycerides levels to be as low as possible although you need some triglycerides in your blood for energy processing. According to the study, high triglycerides may increase your risk of coronary heart disease. You can generally lower your triglycerides level by making a few changes in your lifestyle in a natural way.
Obtain your triglyceride level from your doctor. The recommended fasting triglyceride level is less than 150 milligrams of triglycerides per deciliter (mg/dl). A triglyceride level from 150 to 199 mg/dl is borderline high and a triglyceride level from 200 to 499 mg/dl is high. Any triglyceride level greater than 500mg/dl is considered very high.
Control your intake of cholesterol and saturated fats. Foods that are high in cholesterol and saturated fats also tend to be high in triglycerides. Eat less red meat and switch to polyunsaturated fats such as olive oil, peanut oil and canola oil. Substitute low-fat dairy products for whole milk dairy products.
Eat fatty fish, which is high in omega-3 fatty acids. This includes albacore tuna, herring, trout, mackerel, salmon and sardines. Omega-3 fatty acids can lower your triglyceride levels.
Perform aerobic exercise at least five days during the week for at least 30 minutes per session. This may be any continual activity that significantly increases your heart rate such as bicycling, walking and running.
Address other coronary risk factors. Reduce your alcohol intake as much as possible or eliminate alcohol entirely from your diet. Alcohol can significantly increase your triglyceride levels, even in small quantities. Avoid smoking, and control high blood pressure.