If you've recently been to the doctor and found out that you have elevated triglyceride levels that could impact your health, but you're wary of taking medication, you may be wondering how to lower triglycerides without medicine. Triglycerides are lipids, or fats, that circulate through your bloodstream. Although similar to cholesterol, they perform a different function, but elevated triglycerides levels, above 200 milligrams per deciliter, are believed to contribute to heart disease. Here are some tips for lowering your triglycerides without medicine.
- Lose weight. If you are overweight, losing just five to ten pounds can lower your triglyceride levels.
- Eat right. In addition to helping you lose weight, eating right can also help you reduce your consumption of foods that contribute to high triglyceride levels. Refined carbohydrates such a sugar, corn syrup, and foods made with white flour can increase triglyceride levels, as can foods high in cholesterol, such as red meat, full-fat dairy, and egg yolks. Foods that contain partially hydrogenated oils, otherwise known as the dreaded trans fat, can also increase triglyceride levels. As a note, even foods labeled trans fat -free may contain up to 0.5 grams of partially hydrogenated oils per serving. Replace the bad fats you take out of your diet with heart-healthy fats found in fish and nuts to further reduce your triglycerides.
- Exercise. Exercise can reduce triglyceride levels as well as reducing bad cholesterol levels and boosting good cholesterol. Experts recommend at least 30 minutes of moderate exercise at least five days a week.
- Limit booze. In addition to being calorie dense, even small amounts of alcohol can raise triglyceride levels.