Elevated triglyceride levels are linked to coronary heart disease and other medical conditions. The American Heart Association believes that lifestyle changes including diet and exercise can help normalize triglyceride levels.
Low-Fat Diet
Maintaining a diet low in fat can help reduce your chance of coronary heart disease along with reducing the plaque build up that results from high triglyceride levels and other blood plasma elements. Reduce your fat intake to less than 35% of your daily dietary consumption; choose leaner meat cuts and cut down on fried foods.
Increase Omega-3 Fatty Acids
Aim to bring triglycerides down to a normal blood plasma count, less than 200 mg/dL. Ideally, the number should be less than 150 mg/dL. Increasing your intake of omega-3 fatty acids will help further lower triglyceride levels. Fish such as mackerel, tuna, sardines, herring and salmon are high in this oily substance. Other foods high in omega-3 fatty acids include grapeseeds, flakseed, almonds and walnuts. You can also take omega-3 fatty acid supplements.
Other Dietary Factors
You may need to lose weight in order to lower your triglyceride levels. Fresh fruits and vegetables are high in natural fiber, low in calories and contain no fat. They help you a feel full without ingesting as many calories that would otherwise turn into triglycerides stored in fat cells.
Use a lot of garlic in your cooking; garlic can help bring down triglyceride levels. Cinnamon is another common spice that can help reduce triglycerides. Limit alcohol consumption and nicotine to further reduce the risk of coronary heart disease. Drinking green tea also has been shown to reduce triglyceride levels.
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