A healthy diet, increased physical activity, or medications may…. Having high triglyceride levels may not cause any symptoms. However, it can indicate underlying conditions and is a risk factor for a number of…. People can lower their cholesterol levels by making lasting changes to their diet and lifestyle.
Learn more. What are triglycerides? Healthy levels Diet types 7-day meal plan Other tips Summary Triglycerides are a type of fat found in the blood.
Healthy levels of triglycerides. Foods that can help lower triglycerides. Diets types that can lower triglycerides. Other ways to lower triglycerides. Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. How can diet help lower triglyceride levels?
Medically reviewed by Kim Chin, RD. Ways to lower high triglycerides. Medically reviewed by Gerhard Whitworth, RN. Brussels sprouts are another cruciferous veggie that is super versatile and can be enjoyed in a variety of ways. If steamed or boiled Brussels sounds boring, try roasting them in the oven with olive oil and salt for a treat. Roasting the veggies gives them a crunchy texture and brings out the flavor. Try adding a balsamic glaze for an extra sweet and flavorful kick. Raspberries are high in vitamin C and contain many vitamins and minerals that support health.
Plus, they're lower in sugar than other fruits, and they also contain fiber. Who doesn't love strawberries? These sweet berries are another great fruit option given their low sugar content and high nutrition profile. Try eating them fresh in oatmeal or cereal, or add frozen berries to a smoothie. Broccoli is a cruciferous vegetable that does not lack in nutrition benefits.
Try adding broccoli into your food rotation a few days a week to reap the benefits. Cooked broccoli is great in soup, and roasted broccoli makes a perfect side to accompany meat and fish. Cabbage isn't just for New Year's Day! This cruciferous veggie has tons of benefits.
It's low in calories and high in vitamin K. Plus, it has a pretty mild flavor when you cook it, and it pairs especially well with more flavorful meals. Salmon is one of the best sources of healthy omega-3 fats.
In fact, according to Archibald, the type of fat in salmon can actually help prevent your body from making triglycerides in the liver. These little fish can make a big difference in your health. They are rich in omega-3s, protein, and calcium. Not a fan of the taste? Cover them in your favorite condiments, or try preparing them like you would tuna salad.
Another benefit? In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf. While you may not need to abstain from alcohol altogether, moderation is key. Alcohol is high in the type of carbohydrate your body converts to triglycerides.
It may also affect your liver, which can interfere with your ability to metabolize fat, according to the AHA. Even moderate drinking — generally, one drink per day for women and two drinks per day for men — can significantly elevate your triglyceride levels.
Ask your doctor what a safe limit of alcohol is for you to lower your triglycerides. Regular exercise is important for everyone but especially for someone with high triglycerides.
A study published in December in the journal Clinical Cardiology found that moderate aerobic exercise significantly helped lower triglycerides in people with heart disease.
The AHA recommends at least 30 minutes of moderate physical activity five days a week. Being overweight decreases your ability to metabolize sugar and other carbohydrates, which leads to high triglycerides. To maintain a healthy weight and lower triglycerides, you need to take in healthy calories and eliminate excess calories, according to Milks.
That means balancing your activity level and calorie intake until you are burning as many calories as you are taking in. 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. Read this next. How Triglycerides Affect Your Health. Medically reviewed by Avi Varma, MD.
Medically reviewed by Deborah Weatherspoon, Ph. The Recommended Cholesterol Levels by Age.
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