As we age, our bodies change and require different care. One aspect of health that becomes increasingly important as we get older is managing our triglyceride levels.

High levels of triglycerides in the blood can increase the risk of heart disease, stroke, and other associated health complications. Fortunately, there are many simple and easy ways to keep triglyceride levels down as you age.

1. Maintain a healthy weight

Being overweight or obese increases triglyceride levels in the blood. Maintaining a healthy weight through regular exercise and a balanced diet can help keep triglyceride levels down as you age.

2. Limit alcohol intake

Excessive alcohol consumption can raise triglyceride levels in the blood. Limiting alcohol intake or avoiding it altogether can help keep triglyceride levels down.

3. Choose healthy fats

You don’t have to eliminate fats from your diet to keep triglyceride levels down. Choosing healthy fats such as those found in avocados, nuts, and olive oil can help maintain a healthy triglyceride level.

4. Reduce sugar intake

Consuming excessive amounts of sugar can increase triglyceride levels in the blood. Reducing sugar intake by cutting out sugary drinks and desserts can help keep triglyceride levels down.

5. Increase fiber intake

Eating foods high in fiber, such as fruits and vegetables, can help reduce triglyceride levels in the blood.

6. Exercise regularly

Regular exercise can help control weight and reduce triglyceride levels in the blood. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

7. Choose lean protein

Limiting consumption of fatty meats and choosing lean protein sources, such as fish or skinless chicken, can help keep triglyceride levels in check.

8. Quit smoking

Smoking can increase triglyceride levels in the blood as well as decrease overall health. Quitting smoking can help keep triglyceride levels down and improve overall health.

9. Get enough sleep

Sleep deprivation or poor-quality sleep can increase triglyceride levels in the blood. Aim for 7-8 hours of sleep each night to help keep triglyceride levels down.

10. Avoid processed foods

Processed foods can be high in sugar, unhealthy fats, and other ingredients that can increase triglyceride levels in the blood. Choosing whole, unprocessed foods can help maintain healthy triglyceride levels.

11. Drink plenty of water

Staying hydrated can help reduce triglyceride levels in the blood. Aim for at least 8-10 cups of water each day.

12. Manage stress

Chronic stress can increase triglyceride levels in the blood. Managing stress through relaxation techniques such as mindfulness, yoga, or deep breathing can help keep triglyceride levels down.

13. Take omega-3 supplements

Omega-3 supplements, such as fish oil, can help reduce triglyceride levels in the blood. Speak with your healthcare provider before starting any new supplements.

14. Cut back on saturated fats

Saturated fats, such as those found in butter and red meat, can increase triglyceride levels in the blood. Limiting consumption of saturated fats can help keep triglyceride levels down.

15. Opt for whole grains

Choosing whole grains instead of refined grains can help reduce triglyceride levels in the blood. Whole grains are high in fiber and other nutrients that are beneficial for maintaining healthy triglyceride levels.

16. Monitor your cholesterol levels

High cholesterol levels can increase triglyceride levels in the blood. Monitoring your cholesterol levels and keeping them in a healthy range can help keep triglyceride levels down.

17. Make healthful dietary changes gradually

Making drastic diet changes all at once can be difficult to sustain. Making gradual dietary changes over time can help you maintain healthy habits and reduce triglyceride levels in the blood.

18. Limit red meat consumption

Red meat can be high in saturated fats, which can increase triglyceride levels in the blood. Limiting consumption of red meat or choosing lean cuts can help maintain healthy triglyceride levels.

19. Drink green tea

Green tea is high in antioxidants and can help improve heart health as well as lower triglyceride levels in the blood. Aim for 1-2 cups of green tea each day.

20. Increase physical activity throughout the day

Increase physical activity throughout the day by taking the stairs instead of the elevator or going for a short walk after meals. These small bursts of activity can help keep triglyceride levels down.

21. Check medication side effects

Some medications can increase triglyceride levels in the blood. Check with your healthcare provider about medication side effects and discuss possible alternatives if necessary.

22. Use healthy cooking methods

Using healthy cooking methods, such as grilling or baking instead of frying, can help maintain healthy triglyceride levels.

23. Snack on nuts

Nuts, such as almonds or walnuts, are high in healthy fats and can help maintain healthy triglyceride levels. Snack on a handful of nuts as a healthy snack option.

24. Limit fast food consumption

Fast food is often high in unhealthy fats and processed ingredients that can increase triglyceride levels in the blood. Limiting consumption of fast food can help maintain healthy triglyceride levels.

25. Avoid trans fats

Trans fats can increase triglyceride levels in the blood and are often found in processed foods. Avoid foods that contain trans fats to help maintain healthy triglyceride levels.

26. Reduce sodium intake

Consuming too much sodium can increase blood pressure and triglyceride levels in the blood. Limiting sodium intake can help maintain healthy triglyceride levels.

27. Take a daily walk

Taking a daily walk is a simple way to increase physical activity and keep triglyceride levels down.

28. Reduce stressors in your life

Identifying and reducing sources of stress in your life can help reduce chronic stress and maintain healthy triglyceride levels.

29. Practice mindfulness

Mindfulness techniques, such as meditation or deep breathing, can help reduce chronic stress and maintain healthy triglyceride levels.

30. Stay consistent with healthy habits

Staying consistent with healthy habits, such as regular physical activity and a balanced diet, can help maintain healthy triglyceride levels as you age.