5 Ways to Lower Triglycerides

High triglyceride levels often mean increased risks of cardiovascular disease and stroke. Lower your triglycerides with these 5 simple diet and lifestyle changes.

Get More Omega–3s  Not all fat is bad fat. While you're working on reducing triglycerides, you should also focus on increasing healthy omega–3 fats. Omega-3's are actually good for your heart and especially effective at lowering triglyceride levels. I recommend eating at least two servings of omega–3–rich fish, such as wild salmon, herring, mackerel (though not king), sardines, rainbow trout, or even Pacific oysters, each week.If you are not going to be diligent about eating these fish twice a week EVERY week, speak with your doctor about incorporating fish oil supplements into your routine.I use Shaklee OmegaGuard because it  is guaranteed to be tested and free of heavy metals that have recently been appearing in some other brands. Maintain a Healthy Weight  If you're overweight, you are at a greater risk for high triglycerides, but simple lifestyle changes like following a balanced diet, incorporating healthy meal replacement shakes and exercising can help you lose weight and lower your triglyceride levels. Cut down on high–calorie foods and beverages and make it a priority to incorporate more vegetables and fruits into your diet. They're low in calories to help you achieve your weight loss goals, and packed with nutrients to improve overall heart health. Reduce Unhealthy Fats Our bodies store and circulate fat in the form of triglycerides. Eating a diet heavy in saturated and trans fats will raise the levels of your blood triglycerides. Fortunately, you can markedly improve your triglyceride levels by cutting down on consumption of these unhealthy fats and increase coconut oil in it's place. If you have high triglycerides, it's especially important to cut the saturated fat, including marbled red meat, poultry skin, butter, whole milk, and other full–fat dairy products. Since trans fats are even more harmful than saturated fats, you'll want to carefully check nutrition labels on margarines, snack foods, baked goods, and other packaged items to ensure they don't contain any trans fats. Limit Refined Carbs Low quality carbs (foods high in sugar or refined grains like white flour) can cause a sudden rise in your body's insulin, which can lead to a spike in triglycerides. To lower your triglyceride numbers, you'll need to dramatically limit your intake of sugary and refined carbs including sugar, honey, and other sweeteners, white rice, white bread, regular white pasta, and other foods that have been made with white flour (also called enriched wheat flour or all-purpose flour), including many cookies, cakes, breakfast cereals, crackers, and snack foods, candy, baked goods, and anything made with white (refined or enriched) flour. You'll also want to limit dried fruit and fruit juice since they're dense in simple sugar. Instead aim for high–quality carbs — vegetables, fruits, and whole grain foods like oatmeal, healthy cereals, brown Drink Less Alcohol If you have high triglycerides, alcohol should be considered a rare treat — if you indulge at all, since even small amounts of alcohol can dramatically increase triglyceride levels. In sensitive individuals, just one drink can send triglycerides soaring. When you're out at social occasions, consider ordering a flavorful spritzer made with seltzer water and a splash of fruit juice. It'll be healthier for you — and no one has to know that there isn't any alcohol in it. Understand the dangers of high triglycerides. If you have high triglyceride levels, your blood is more likely to clot. Additionally, studies have shown that high triglyceride levels are associated with increased risks of cardiovascular disease and stroke in both men and women. The good news is that in most cases triglycerides can be controlled with diet and lifestyle changes. Start by avoiding alcohol, sugary foods (including dried fruit and fruit juice), saturated fats, and trans fats. Do your best to maintain a healthy diet and weight. Make omega-3 fats a part of your diet. Since omega–3s positively affect nearly every heart–disease risk factor, it's a good idea to make them a regular part of your diet. Fatty fish is the best source of omega–3 fatty acids. I recommend getting at least three servings of wild salmon, herring, mackerel (though not king), sardines, rainbow trout, or even Pacific oysters each week. However, if you can't get that much fish into your weekly meals, fish–oil capsules are also rich sources of omega–3s. Good plant sources include ground flaxseeds, chia seeds, walnuts, butternuts, seaweed, soybeans, and canola oil. Stick to fat-free or reduced–fat dairy products. Dairy products like milk, yogurt, and cheese are some of the top sources of calcium, but you'll want to choose fat–free or reduced–fat varieties to keep your heart healthy. Whole–milk dairy is high in saturated fat, which contributes to high triglycerides. The saturated fat in whole milk can also contribute to high cholesterol and promote atherosclerosis, the build–up of plaque on artery walls. Exercise to improve triglycerides. Engaging in moderate exercise can help lower your triglycerides, cholesterol, and blood pressure. Doing aerobic exercise may also stop the sharp rise of triglycerides after you eat. If you haven't exercised regularly (or at all) for years, I recommend starting slowly by walking at an easy pace for 15 minutes a day, five days a week. As you begin to feel comfortable, you can increase your walking time by five minutes each day. Strive to work up to 30 minutes most days of the week. I know it sounds like a lot, but your life may depend on it! (Always get clearance from your doctor before beginning an exercise program.)