Lower Your Triglycerides for a Healthy Heart

High triglyceride levels can be a precursor to hypothyroidism, type 2 diabetes, kidney disease or liver disease. Lowering your triglyceride levels can help lower your risk of developing these medical issues. Some medications you may already be taking could be the cause of high triglyceride levels. Birth control pills, beta blockers, diuretics, the breast cancer drug tamoxifen and steroids may be raising your triglycerides. Talk to your doctor about the side-effects of any medications you are using.

Lose Weight - In many cases, high triglyceride levels occur in people who are overweight and obese. Losing weight, even by a few pounds, can help lower your triglycerides. Cutting calories is the best way to do this because the excess calories turn into triglycerides and if they are not burned up, they stay in your body as fat.

Drop Trans Fat from Your Diet - Trans fat is one of the bad fats that raises your bad (LDL) cholesterol as well as your triglycerides. It is found in hydrogenated oils, many fried foods and packaged foods such as crackers and cookies. Try to eliminate these fats from your diet.

Eat Healthy Fats - Stick to eating healthy fats instead of trans fats or saturated fats. Olive, peanut and canola oil are all healthier fats as well as eating foods rich in the omega-3 fatty acids. Try adding salmon, tuna, mackerel, walnuts, almonds and peanuts to your diet in the place of red meats, fattening snack cakes and potato chips.

Lower Cholesterol in Your Diet - Try to limit cholesterol to 200 to 300 mg each day. Avoid foods with the highest concentration of cholesterol in them such as egg yokes, red meat and whole milk. Stick to lean meat such as chicken and turkey and low-fat dairy products such as skim milk and yogurt.

Reduce Sugar and Refined Foods in Your Diet - Simple carbohydrates like sugar and white flour are empty calories that promote insulin production which raises triglycerides. Stick to fruits like apples, grapes, strawberries, blueberries and grapefruits to satisfy your sweet tooth.

Don't Drink Alcoholic Beverages - Alcohol raises triglyceride levels significantly because it is packed with sugar and high in calories. Skip the alcohol so you can lower your triglycerides and keep your weight down.

Add Exercise - Exercise not only helps you lose weight but also helps to boost good cholesterol and lower bad cholesterol as well as lower triglycerides. Exercise for 30 minutes a day, at least 5 days a week for the full effect. Walking, biking, swimming, aerobics or playing a sport like tennis or basketball are all good ways to get a good workout and lower your triglycerides.

Consider Medication - If you have done everything possible to lower triglycerides through diet and exercise but your numbers are still high then talk to your doctor. There are medications that can help you lower the level of triglycerides in your system. However, even with medication, changing your diet and adding exercise are still recommended to lower your triglycerides so you can live a long, healthy life.