You’ve probably had your cholesterol measured using a test called a lipid profile. The test shows the HDL (”good”) and LDL (”bad”) cholesterol in your body. But there’s a third part of your lipid profile: triglycerides. Food is one source of this type of fat. Your liver also produces it when you eat more calories than your body needs.
A high tryiglyceride level is linked with other health concerns, including diabetes, low HDL cholesterol and high LDL cholesterol. All of these conditions may increase your risk of developing heart disease or having a heart attack or stroke.
You can manage your triglyceride level with healthy lifestyle changes. One of the best ways to lower triglycerides is to be active for 30 minutes a day on most days. You don’t need expensive equipment. For example, just take a brisk 30-minute walk every day. Eating more healthy foods is also key. You hear this advice a lot, but what does it really mean?
Tips for maintaining healthy triglyceride levels:
- Eat more omega-3 fatty acids. They help keep triglycerides down. Salmon, albacore tuna, sardines and herring all have a lot of omega-3s. Talk with your doctor about fish oil capsules if your triglycerides are high.
- Get extra fiber – about 25 to 30 grams a day. Fruits, vegetables and whole grains, such as whole wheat bread and brown rice, are great sources.
- Go easy of alcohol. For some people, drinking even a little can greatly increase triglyceride levels. Talk with your doctor about how much, if any, alcohol you should have.