How To Lower Triglyceride?
Triglycerides, bad cholesterol, good cholesterol, unsaturated fat, and saturated fat — sometimes it seems like you need a program to keep on track all fat players in the story of heart disease.
Triglycerides are the easiest to understand. They are used to provide energy to the body and also triglycerides are fat in the blood.
What Are High Triglyceride and Normal Levels?
The National Cholesterol Education Program sets guidelines for triglyceride levels:
Normal triglycerides means there are less than 150 milligrams per deciliter (mg/dL).
Borderline high triglycerides = 150 to 199 mg/dL.
High triglycerides = 200 to 499 mg/dL.
Very high triglycerides = 500 mg/dL or higher.
How to lower Triglyceride?
- Moderate exercise, four days or five days a week.
- Losing 8%-15% of your weight can lower triglycerides. People who have healthy weight are more likely to have normal triglyceride levels.
- Reducing trans fat, saturated fat, and cholesterol in your diet can improve triglyceride levels and help manage cholesterol.
- Drinking alcohol can raise triglyceride levels. Some studies show that drinking more than one drink a day for women or two for men can raise triglyceride levels by a lot. Some people with high triglycerides may need to cut out alcohol entirely.
- Eating more fish high in omega-3s can lower triglyceride levels. It may be hard to get enough omega-3s from food to help lower your triglycerides.Fish like mackerel, herring, lake trout,albacore tuna, sardines and salmon are high in omega-3s.