Triglycerides are a type of fat found in your blood that your body uses for energy. However, high levels of triglycerides in your blood can increase your risk of heart disease, stroke, and other health problems.

Fortunately, there are several lifestyle and dietary changes you can make to combat high triglycerides. In this article, we will discuss 14 essential tips to help you lower your triglyceride levels and improve your overall health.

1. Eat a Heart-Healthy Diet

A heart-healthy diet is a crucial component of managing high triglycerides. Focus on consuming foods that are low in saturated and trans fats, such as fruits, vegetables, whole grains, lean meats, and fish rich in omega-3 fatty acids.

Avoid high-fat and processed foods as much as possible.

2. Limit Simple Carbohydrates

Simple carbohydrates found in sugary foods and beverages can significantly raise your triglyceride levels. Opt for complex carbohydrates like whole grains, fruits, and vegetables instead.

3. Choose Healthy Fats

While it’s important to limit unhealthy fats, incorporating healthy fats like those found in avocados, nuts, seeds, and olive oil can help lower triglycerides. These fats contain omega-3 fatty acids, which have been shown to improve heart health.

4. Increase Physical Activity

Regular physical activity is not only beneficial for weight management but also helps lower triglyceride levels. Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise every week.

5. Maintain a Healthy Weight

Excess weight, especially around the waistline, is associated with higher triglyceride levels. Losing weight through a combination of healthy eating and regular exercise can significantly impact your triglyceride levels.

6. Avoid Alcohol

Alcohol consumption can significantly raise triglyceride levels. Even moderate alcohol intake can have a negative impact on your heart health. It’s best to avoid alcohol altogether or limit your intake to special occasions.

7. Quit Smoking

Smoking not only damages your lungs and increases your risk of cancer, but it also negatively affects your blood lipid profile. Quitting smoking improves your overall health and helps lower triglyceride levels.

8. Reduce Stress

Chronic stress can contribute to higher triglyceride levels. Find healthy ways to manage and reduce stress, such as practicing mindfulness, engaging in relaxation techniques, or pursuing hobbies you enjoy.

9. Limit Added Sugars

Foods and beverages high in added sugars can raise your triglyceride levels. Read food labels carefully and look for hidden sources of added sugars, such as corn syrup, fructose, or maltose. Opt for natural sweeteners or reduce your overall sugar intake.

10. Increase Fiber Intake

Eating foods high in soluble fiber, such as oats, legumes, fruits, and vegetables, can help reduce triglycerides. Soluble fiber binds to cholesterol and triglycerides, preventing them from being absorbed into the bloodstream.

11. Monitor Your Medications

Some medications, such as certain types of birth control pills, diuretics, beta-blockers, and steroids, can increase triglyceride levels.

Consult with your healthcare provider about alternative medications or lifestyle adjustments that may be appropriate for you.

12. Omega-3 Fatty Acid Supplements

If you’re unable to get enough omega-3 fatty acids through your diet alone, consider taking fish oil or other omega-3 supplements.

These supplements can help lower triglyceride levels, but it’s important to consult your doctor before starting any new supplement regimen.

13. Limit Processed Foods

Processed foods often contain high levels of unhealthy fats, added sugars, and refined carbohydrates, all of which can contribute to elevated triglycerides. Opt for whole, unprocessed foods as much as possible.