Tips for lowering triglycerides

Having high triglyceride levels increases your risk of strokes and heart attacks. Triglycerides are a type of fat that is present in your blood. Levels of more than 200 are considered elevated.

Unlike your cholesterol levels, which are largely controlled by your genetics, your triglyceride levels are largely controlled by the choices you make.  For the vast majority of people, positive lifestyle changes will likely be very effective in lowering elevated triglycerides. 

Here are some steps you can take:

Eat only enough calories to maintain a healthy weight.
Your body can only use so much energy. If you eat more calories (energy) than you need, the surplus will be converted to trigycerides, which are stored in fat cells but also build up in your blood.

Steer clear of refined carbohydrates and sweets.
Highly-processed foods such as candy, sodas, ice cream, pastries, and breads all raise your blood sugar, which can lead to the formation of triglycerides.  Choose foods with a low glycemic load. These foods help to keep your blood sugar steady and triglycerides down.

Cut back on (or eliminate) alcohol.
Excessive alcohol consumption raises triglyceride levels. Men should limit alcohol consumption to 2 drinks a day; women to one.  A drink is defined as 1 12-ounce beer, 1 5-ounce glass of wine, or 1 1/2 ounces of hard liquor.

Eat more fish.
Fish contains omega-3 fats (specifically DHA and EPA) that can help reduce elevated triglyceride levels.  The recommended amount to lower triglycerides is 2 - 4 grams of EPA + DHA per day. That's about 6 ounces of wild salmon, per day.  Other good source of  EPA and DHA include mackerel, herring, sardines, fish roe (caviar) and fish oil supplements.

Next Steps:
Find foods with a low glycemic index
Find foods high in omega-3 fats

Related Content
Healthy Heart Targets
How many calories do I need?
What's a heart healthy diet?

Go to the Heart Health Resource Center