Triglycerides are a type of fat found in your blood that can increase the risk of heart disease.

High levels of triglycerides can lead to the buildup of plaque in your arteries, which can cause them to become narrow and increase the risk of heart attack and stroke. However, there are several one-day tricks you can employ to lower your triglyceride levels and reduce your risk of heart disease.

1. Cut Back on Sugar and Carbs

One of the fastest and most effective ways to lower your triglyceride levels is to cut back on sugar and carbs. Simple sugars and refined carbs cause a rapid spike in blood sugar levels, which triggers the release of insulin.

Insulin is a hormone that tells your body to store fat, including triglycerides. By cutting back on sugar and carbs, you can reduce the amount of insulin in your body and lower your triglyceride levels.

2. Eat More Fiber

Fiber is a type of carbohydrate that the body can’t digest. Instead, it passes through the digestive system, absorbing water and waste along the way.

Eating more fiber can help reduce the amount of sugar and fat that is absorbed into the bloodstream. This, in turn, can help lower your triglyceride levels. Good sources of fiber include fruits, vegetables, and whole grains.

3. Incorporate Omega-3 Fatty Acids Into Your Diet

Omega-3 fatty acids are a type of fat that is found in certain foods, such as fatty fish, nuts, and seeds. These healthy fats can help reduce inflammation in the body and lower triglyceride levels.

If you don’t eat a lot of these foods, you can also take omega-3 supplements to get the same benefits.

4. Drink Green Tea

Drinking green tea is a fast and easy way to reduce your triglyceride levels. Green tea is packed with antioxidants and other compounds that can help reduce inflammation and lower cholesterol levels.

Some studies have also found that green tea can help reduce triglyceride levels by up to 19%.

5. Get Regular Exercise

Exercise is one of the best ways to reduce your triglyceride levels. Physical activity helps stimulate the production of enzymes that break down fat in the blood. This, in turn, can help lower your triglyceride levels.

Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day.

6. Choose Healthy Fats

Not all fats are created equal. Some fats, such as trans fats and saturated fats, can increase your cholesterol levels and lead to high triglyceride levels.

On the other hand, healthy fats, such as monounsaturated and polyunsaturated fats, can help lower triglyceride levels. Choose foods that are high in healthy fats, such as avocados, nuts, and olive oil.

7. Avoid Alcohol

Drinking alcohol can cause triglyceride levels to rise rapidly. This is because alcohol is processed in the liver, and excess alcohol can cause the liver to produce more triglycerides.

If you’re trying to lower your triglyceride levels, it’s best to avoid alcohol altogether or limit your intake to a maximum of one drink per day for women and two drinks per day for men.

8. Try Intermittent Fasting

Intermittent fasting is a dieting technique that involves periods of fasting and periods of eating. Studies have found that intermittent fasting can help lower triglyceride levels by up to 32%.

There are several ways to practice intermittent fasting, but one of the most popular is the 16/8 method. This involves eating during an 8-hour window and fasting for the remaining 16 hours of the day.

9. Eat More Protein

Protein is an essential nutrient that plays a critical role in the body’s metabolism and energy production. Eating more protein can help reduce your triglyceride levels by improving insulin sensitivity and reducing inflammation in the body.

Good sources of protein include lean meat, poultry, fish, tofu, and beans.

10. Manage Stress

Stress can have a significant impact on your triglyceride levels. Chronic stress can cause the body to produce more cortisol, a hormone that can increase blood sugar levels and trigger the release of triglycerides into the bloodstream.

To manage stress, try practicing relaxation techniques such as mindfulness meditation or deep breathing exercises.