Lowering your triglyceride levels can seem like a daunting task and as with any big life change, you can feel overwhelmed. Lowering triglycerides doesn't have to mean changing your entire life, though. Small changes can go a long way, and can work wonders for lowering triglycerides and increasing your heart health. Check out these five easy tips for lowering triglycerides that don’t require an entire lifestyle rethink.
- Get enough Omega-3 fatty acids: Fish like salmon, herring, sardines and albacore tuna are high in long chain omega-3 fatty acids, which work wonders for lowering triglycerides. Try replacing two to three meals per week with a decent portion of fatty fish and watch your numbers drop. But don’t stop there! Omega-3 supplements can also play a role. Look for an Omega-3 supplement that’s easily absorbed by the body, like 100% Pure Omega-3 Krill oil.
- Take the stairs. While most doctors recommend exercising at least five times a week for 30 minutes, it can be hard to interrupt your busy routine to get to the gym. Not to worry though, as there are many small ways you can get your allotted workout time without having to don your spandex. Try making minor but significant changes to your day, such as taking the stairs instead of the elevator, or making the time to walk instead of taking the bus. You’ll be amazed at what a difference this will make, not just to your health, but to your life as you discover more about where you live.
- Soften those drinks. Some types of alcohol can be good for the heart in small doses, but if you have high triglyceride levels, alcohol can be always be an issue. Alcohol is high in sugars, which convert quickly to a spike in triglycerides for some people. When thinking about how to lower triglycerides, one of the most important steps is reducing alcohol intake. So next time you’re at the bar, leave the gin out of the tonic and your body will thank you, and not just the next morning.
- Go nuts. Everyone loves an afternoon snack, but how you snack is very important. Instead of chips or cookies, go for nuts or dried fruit. Refined grains and sugars can cause a spike in your body's insulin levels, which in turn leads to a spike in triglycerides. Cut back on sugar and carbs by changing up your daily snacks. Nuts are known to lower levels of low-density lipoprotein (also known as “bad cholesterol or LDL”) as well.
- Weigh yourself regularly. Some of the changes you'll need to make may seem huge at first, so it's important to maintain personal responsibility and not lose focus. Weighing yourself regularly is a great way to stay on track, and provides a constant measure of success. Losing about 5-10% of your body weight can be the first place to start when you’re thinking about how to lower triglycerides, and is an overall indicator of a healthier lifestyle. Belly fat is associated with higher triglyceride levels, so make sure exercises are targeted for melting away fat in this area.