20 Effective Strategies for Lowering Your Triglycerides

5. Exercise On A Regular Basis

Aside from the many health benefits of exercising on a regular basis, aerobic exercise, in particular, helps to create high-density lipoprotein (good) cholesterol. In turn, high-density lipoprotein cholesterol helps lower triglycerides. Studies also have shown when weight loss is achieved due to regular exercise, triglycerides tend to decrease in even larger amounts. One study took a look at how jogging for two hours every week over four months altered triglycerides. After four months, the joggers experience significantly lower triglycerides. Walking, jogging, bicycling, swimming, and various forms of yoga are all aerobic exercises.

6. Eat Fatty Fish Twice A Week

Researchers have found individuals can lower their triglycerides quite well if they eat fatty fish twice a week. Fatty fish can benefit an individual's overall cardiovascular health because of the omega-3 fatty acids. These acids are an essential part of an individual's diet. The American Heart Association and the Dietary Guidelines for Americans both recommend two fatty fish servings each week. One study found doing this may decrease an individual's risk of heart disease-related death by as much as thirty-six percent. In 2016, a study was done that indicated two servings of salmon per week had a significant decreasing effect on the levels of triglycerides in the blood. In addition to salmon, fish high in fatty acids include tuna, mackerel, sardines, and herring.