Triglycerides are a type of fat found in your bloodstream. High triglycerides can increase your risk of heart disease, so it’s important to keep them at healthy levels. Here are 14 easy ways to lower high triglycerides:.

1. Lose Weight

If you’re overweight, losing weight can lower your triglycerides. Losing as little as 5 to 10 percent of your body weight can make a big difference. Talk to your doctor about the best weight loss plan for you.

2. Exercise Regularly

Physical activity can also lower your triglycerides. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Walking, jogging, cycling, swimming, and dancing are all good choices.

3. Eat a Healthy Diet

A healthy diet can help lower high triglycerides. Choose foods that are low in saturated and trans fats, and high in fiber. Eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats such as nuts and seeds.

4. Limit Alcohol

Drinking too much alcohol can raise your triglycerides. If you choose to drink, do so in moderation. Women should limit their intake to one drink per day, and men should limit their intake to two drinks per day.

5. Quit Smoking

Smoking can raise your triglycerides and increase your risk of heart disease. If you smoke, quitting can help lower your triglycerides and improve your overall health.

6. Manage Stress

Stress can increase your triglycerides. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises.

7. Stay Hydrated

Drinking plenty of water can help lower your triglycerides. Aim for at least eight glasses of water per day.

Related Article Lowering High Triglycerides: 14 Effective Tips

8. Get Enough Sleep

Lack of sleep can raise your triglycerides. Aim for seven to eight hours of sleep per night.

9. Take Medications as Prescribed

If your doctor prescribes medications to lower your triglycerides, be sure to take them as directed.

10. Limit Sugar

Sugar can raise your triglycerides. Limit your intake of sugar-sweetened beverages, candy, and desserts.

11. Choose Healthy Fats

Not all fats are created equal. Choose healthy fats such as nuts, seeds, avocado, and olive oil.

12. Eat Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which can lower triglycerides.

13. Limit Processed Foods

Processed foods can be high in sugar and unhealthy fats, which can raise your triglycerides. Choose whole, unprocessed foods whenever possible.

14. Drink Green Tea

Green tea contains antioxidants called catechins, which can lower triglycerides. Aim for at least two cups of green tea per day.