How do you maintain a normal triglyceride level?
According to experts, the most effective way to maintain a normal triglyceride level is through lifestyle changes. The three major lifestyle adjustment include:
- Eating a nutritious diet
- Performing aerobic exercises regularly
- Maintaining a moderate weight
Make these healthy lifestyle choices to maintain normal levels of triglycerides:
- Weight: You can reduce your triglycerides levels by reducing the amount of calories you consume. Calories not utilized in the body are metabolized to triglycerides and stored as fats. You can set and maintain a healthy weight by combining exercise and diet.
- Diet: Stay away from simple carbohydrates, like foods that contain hydrogenated fats or oils, trans fats, and fructose or white flour. Doctors advise people to consume fats derived from plants, like canola oil, and olive oil. You can eat fish that contain high levels of omega-3 fatty acids, like salmon or mackerel. Reduce alcohol consumption.
- Exercise: Experts recommend getting at least 150 minutes of low intensity aerobic exercises every week. That is, you should engage in 30 minutes of exercise, 5 days a week or 75 minutes of vigorous aerobic exercise every week.
Your healthcare provider may recommend other lifestyle adjustments, such as:
- Quitting smoking
- Getting adequate sleep
- Managing high blood pressure and diabetes
- Managing stress
Supplements like fish oil (omega-3 fatty acids) or niacin (nicotinic acid) may also help control triglyceride levels.