9. Omega-3 Fatty Acids
Studies suggests that omega-3 fatty acids help reduce triglycerides by reducing very low-density lipoprotein (VLDL) production by the liver, accelerating chylomicron and VLDL elimination from the blood and converting fatty acids to energy (oxidation).
- Dietary sources of omega-3 fats are salmon, mackerel, cod, walnuts, legumes, green leafy vegetables, flaxseed oil and soybean oil.
- You can also take a supplement. Consult a doctor for the correct dosage and how long to take the supplement.
10. Exercise Regularly
Physical activity may play a key role in reducing your triglyceride level, depending on your level and individual risk factors. Being active will help you lose weight, which helps decrease your triglycerides. Moreover, it helps lower cholesterol and blood pressure.
A 2013 study published by the Journal of Applied Physiology states that acute high-intensity endurance exercise is more effective than moderate-intensity exercise for attenuation of postprandial triglyceride elevation. Hence, include high-intensity endurance exercises in your daily routine to reduce high triglycerides.
Consult your doctor about the type of exercises that you can do given your particular condition.
- If you are overweight, losing 5 to 10 percent of your body weight will help reduce your triglyceride level.
- Cut your sugar intake by avoiding sodas and other sugary beverages.
- Limit fructose by avoiding corn syrup and dried fruits, such as raisins and dates.
- Follow a moderately low-fat diet.
- Replace your regular dairy products with low-fat products.
- Cut back on saturated fats found in red meat, poultry, butter, cheese, milk, and coconut and palm oils.
- Use healthy polyunsaturated fats like safflower, corn and soybean oil.
- Use healthy monounsaturated fats like canola and olive oil.
- Stop drinking alcoholic beverages.
- Avoid refined and processed foods that can cause a sudden rise in your body’s insulin, which can lead to a spike in triglycerides.