Dietary fiber is found naturally in fruits, vegetables, and whole grains. Including more fiber in your diet can slow the absorption of fat and sugar in your small intestine, helping decrease your triglyceride levels According to one study including adults with overweight or obesity, eating more dietary fiber was linked to lower triglyceride levels Adding fiber to your diet from fruits, vegetables, and whole grains can reduce blood triglyceride levels.
When paired with weight loss, studies show that aerobic exercise is especially effective at decreasing triglycerides The American Heart Association recommends getting at least 30 minutes of aerobic exercise 5 days per week, which can include activities like walking, jogging, bicycling, and swimming 18 , The benefits of exercise on triglycerides are most apparent in long-term exercise regimens.
One study in people with heart disease showed that exercising for 45 minutes 5 times per week led to a significant decline in blood triglycerides All exercise helps reduce triglyceride levels.
However, some research has found that exercising at a higher intensity for a shorter amount of time is more effective than exercising at a moderate intensity for longer periods 21 , A regular workout regimen that includes high intensity aerobic exercise may increase levels of HDL good cholesterol and decrease blood triglycerides.
Artificial trans fats are a type of fat added to processed foods to increase their shelf life. Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils. They can also be found in small amounts in some animal products. In recent years, the addition of trans fats to food has been banned in the United States Due to their inflammatory properties, trans fats have been attributed to many health problems, including increased LDL bad cholesterol levels and heart disease 24 , One review of 16 studies reported that replacing trans fats with polyunsaturated fats in the diet could help reduce triglyceride levels A diet high in trans fats can increase both blood triglycerides and the risk of heart disease.
Limiting your consumption of heavily processed and fried foods can help decrease your intake of trans fats. Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides. This is mostly due to its content of omega-3 fatty acids , a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids. Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds. A review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil Your email address will not be published. Skip to content. Leave a Reply Cancel reply Your email address will not be published.
In the United States, fasting triglyceride level tests are often still performed. However, more American physicians are starting to follow the European guidelines. There is still a role for fasting cholesterol testing when nonfasting results are abnormal. Your test results can help your doctor identify your potential risk for heart disease or other conditions.
Your doctor will use those results to help establish a prevention plan to reduce your risk. The following are some definitions of abnormal triglyceride levels from the American College of Cardiology :. High blood triglycerides can be a risk factor for heart disease.
Elevated triglyceride levels can be a sign of metabolic syndrome. Metabolic syndrome is a collection of conditions that include:. Each one of these conditions carries risks and complications of its own, and all can be linked to the development of heart disease.
Type 2 diabetes , which is characterized by high blood sugar and resistance to the hormone insulin, is also often associated with elevated triglycerides. Other causes of elevated triglyceride levels are:. After confirming that you have elevated blood triglycerides, your doctor may suggest various options depending on the level of triglycerides in your blood and other risk factors you might have.
Your doctor will likely test for other conditions that could be secondary causes of high triglyceride levels. In many cases, lifestyle and diet changes may be enough to manage the condition.
If your triglyceride levels are very high or your doctor is concerned about your risk for heart disease or other complications, they may prescribe medications such as statins.
Statins can help lower blood lipid levels. Having plenty of HDL cholesterol means that your body is able to regulate and reduce the cholesterol content of body tissues. Cholesterol in HDL has been called the "good" cholesterol. Food is one source of triglycerides. Your liver also makes them. When you eat extra calories — especially carbohydrates — your liver increases the production of triglycerides. If you have a high triglyceride level, your healthcare provider may have talked with you about taking steps to lower it.
This is because some lipoproteins that are rich in triglycerides also contain cholesterol. This can lead to atherosclerosis in people with high triglycerides. A person with high triglycerides often has other risk factors for heart disease, such as age men over 45 and women over 55 , family history, a low HDL level, or diabetes.
Very high levels of triglycerides are associated with inflammation of the pancreas. People who are overweight or obese often have higher than normal levels of triglycerides. All these conditions may increase your risk for developing heart disease or of having a heart attack or stroke.
Fortunately, lifestyle changes may help you manage your triglyceride levels and other risk factors for heart disease. Certain people are at higher risk for problems from high cholesterol. They may need to use anti-cholesterol medicines along with eating a healthy diet and exercising regularly to reduce cholesterol.
The major risk groups include:. Adults who have had a heart attack or stroke, or some other atherosclerotic disease, a transient ichemic attack, stable or unstable angina, and anyone who has had a procedure such as angioplasty or bypass surgery to restore blood flow through a blocked artery.
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