Like most answers in preventative medicine, the answer usually includes diet change and involves exercise. The medical value of lowering triglycerides is supported by clinical evidence in reputable medical journals. The best ways to lower triglycerides are not things that many people want to hear.
Instructions
1. Lose weight. Lower body weight is the most powerful way to make a long-term impact on triglyceride levels. Since triglycerides are a form of transportation for a component of fat, the best thing that you can do is cut back on the contributing fat. Studies have shown that losing as little as 5 or 10 pounds can make a big difference. Nutritionists recommend that you decrease your caloric intake modestly so that you don't become sluggish and burn a lot fewer calories while you diet. About 500 kcals (food calories) is a reasonable amount to reduce your intake during a diet. Your physician or nutritionist will help you set and achieve goals safely.
2. Create a life-long, sustainable diet that is low in cholesterol and saturated fat. This may mean that you have to switch to healthier cooking oil and use less of it. Use a pump sprayer to limit your use of cooking oil and buy meat that is as lean as you can possibly buy (like 93 percent lean, for example). Reduce your intake of fatty foods and only eat unsaturated fats when you do eat fatty food. Consult your doctor or nutritionist before making diet changes since they can affect your long-term health; there are certain vitamins that require some fat in order to be absorbed into your body and an appropriate amount of triglycerides is required for tissue repair.
3. Stop smoking. Cancer isn't the only problem that smoking creates. Get away from that next cigarette and you can decrease triglycerides. The average weight gain from stopping smoking after 1 year is usually as insignificant as 1 pound. It is better (by far) to stop smoking since the pound is easily lost.
4. Stop drinking. Drinking alcohol significantly increases triglycerides. If you can't immediately stop drinking, limit your alcohol consumption. Less is better.
5. Get regular exercise. Burn at least 900 kcal a week or do at least 120 minutes of vigorous exercise if your triglycerides are controlled. If are high, work out vigorously for up to an hour every day. Talk to your doctor before starting an exercise routine.
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