Triglycerides are a type of fat found in your blood, and high levels of it can increase your risk of heart disease and stroke. Fortunately, there are ways to lower triglycerides and improve your heart health.

Here’s a two-step plan that can help you:.

Step 1: Make Lifestyle Changes

Before turning to medication, start with lifestyle changes that can have a significant effect on your triglycerides. Here are some changes you can make:.

Eat a Healthy Diet

Eating a diet that is low in saturated and trans fats can help to lower your triglycerides. Foods that are high in saturated and trans fats include fried foods, fast foods, and processed foods.

Opt for fruits, vegetables, whole grains, lean protein, and healthy fats, such as those found in nuts, seeds, and fish. Drinking alcohol can also raise your triglycerides, so limit your alcohol intake as well.

Lose Weight

Being overweight or obese can raise your triglycerides. Losing just 5-10% of your body weight can lead to significant improvements in your triglyceride levels. Combine a healthy diet with regular exercise to reach and maintain a healthy weight.

Stay Physically Active

Exercise is one of the best ways to lower your triglycerides. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

You can also break this up into smaller chunks throughout the day, such as 30 minutes of walking after each meal.

Quit Smoking

Smoking can raise your triglycerides and increase your risk of heart disease and stroke. If you smoke, quit smoking. There are many resources available, including nicotine replacement therapy and medication.

Step 2: Use Medication if Needed

If lifestyle changes alone aren’t enough to lower your triglycerides, your doctor may prescribe medication. Here are some medications that can help:.

Statins

Statins are a type of medication that can lower triglycerides along with cholesterol. They work by blocking an enzyme that your liver needs to make cholesterol. Common examples include atorvastatin (Lipitor) and simvastatin (Zocor).

Fibrates

Fibrates are another type of medication that can lower triglycerides. They work by reducing the amount of triglycerides that your liver produces. They are often used in combination with statins.

Common examples include fenofibrate (TriCor) and gemfibrozil (Lopid).

Niacin

Niacin is a type of vitamin that can also lower triglycerides along with cholesterol. It works by reducing the amount of triglycerides that your liver produces. Higher doses of niacin are typically needed to lower triglycerides than cholesterol.

Niacin can cause side effects such as flushing, itching, and nausea, so talk to your doctor about whether it’s right for you.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat found in fish oil. They can lower triglycerides. The American Heart Association recommends eating fatty fish, such as salmon, at least twice a week. Alternatively, you can take fish oil supplements.

Talk to your doctor about the right dose for you.

In Summary

Lifestyle changes such as a healthy diet, weight loss, regular exercise, and quitting smoking can help lower your triglycerides. If these changes alone aren’t enough, your doctor may prescribe medication.

Talk to your doctor about the right approach for you.