Triglycerides are a type of fat found in your blood. They are made from the calories you eat and drink, and they are used for energy. If you eat more calories than you need, or if you don’t get enough exercise, triglycerides can build up in your blood.
High triglycerides can increase your risk of heart disease, stroke, and other health problems. Fortunately, there are many things you can do to lower your triglycerides.
Lifestyle changes
The best way to lower your triglycerides is to make lifestyle changes, such as:
- Eat a healthy diet. Choose foods that are low in saturated and trans fats, and high in soluble fiber. Good sources of soluble fiber include fruits, vegetables, oats, and beans.
- Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Lose weight if you are overweight or obese. Even a small amount of weight loss can help lower your triglycerides.
- Limit your alcohol intake. Alcohol can raise your triglycerides, so it’s important to limit your intake, especially if you have high triglycerides.
Medication
If lifestyle changes are not enough to lower your triglycerides, your doctor may prescribe medication. There are several different types of medications that can lower triglycerides, including statins, fibrates, and niacin.
Here are some additional tips for lowering your triglycerides:
- Choose healthy fats. Some fats are actually good for you, such as monounsaturated and polyunsaturated fats. These fats can help lower your triglycerides and cholesterol levels. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and canola oil.
- Eat fish regularly. Fish are a good source of omega-3 fatty acids, which have been shown to lower triglycerides. Aim to eat at least two servings of fish per week, such as salmon, tuna, or mackerel.
- Avoid processed foods and sugary drinks. Processed foods and sugary drinks are often high in unhealthy fats and added sugars, which can raise your triglycerides. Instead, focus on eating whole, unprocessed foods and drinking water, unsweetened tea, or coffee.
If you have high triglycerides, it is important to talk to your doctor about the best way to lower them. Your doctor can help you develop a plan that is right for you.