Triglycerides are a very common kind of fat in your body. Not only do they cause obesity, but also increase your risk of heart disease, causing life-threatening conditions like heart attack and stroke. Doctors say after you eat, your body converts the calories that you do not need into triglycerides and stores them in your fat cells to be used for energy later.

While they are an important energy supply for your body, having too many triglycerides in your blood can increase your risk of heart disease. And so, there are many ways and means to lower your triglyceride levels through various dietary and lifestyle changes.

According to Dr. Sudhir Kumar, a neurologist from Apollo Hospital, you can lower your triglyceride levels through various dietary and lifestyle changes, a few of which include:

Dr. Kumar says you can help significantly reduce triglycerides if it limits refined carbohydrates and increases unrefined, high-fiber carbs. Refined carbs like white bread are not very nutritious and add calories to your diet. And so, you must include foods like oily fish, limit added sugar intake, stop drinking alcohol, and keep carbohydrates to 50-60 per cent or fewer of total daily calories.

Thirty minutes of aerobic exercises daily. like walking, jogging, cycling and swimming can lower triglyceride levels.

Even though working with weights does not directly lower triglycerides, according to Dr. Kumar, the activity can boost the results of aerobic exercise. Stronger muscles burn more calories throughout the day, not just after a workout. Burning calories results in weight loss, which lowers triglycerides.

According to studies, unregulated and lack of sleep causes high triglyceride levels, possibly due to hormonal changes that increase triglyceride production. And so, those who sleep less than five hours daily have a higher risk of high triglyceride levels. To improve your sleep quality and help lower your triglycerides, you can set a proper bedtime routine.

Weight loss is among the most important aspects of a healthy body. And if you are obese or overweight, losing 5-10 per cent of your body weight can significantly reduce triglyceride levels by 20 per cent. Even losing 10-15 lbs can significantly reduce triglycerides, cholesterol, and the risk of heart disease.

Among the best ways to reduce triglycerides is to replace saturated fats like butter, ghee, shortening, lard, or margarine with MUFA-rich oils like canola oil, rice bran, and soybean oil.

According to Dr. Kumar, increase the intake of unsaturated fats like olive oil, avocado, nuts, and seeds.

Alcohol is loaded with sugar and calories and can elevate triglycerides in your body. Also, alcohol increases the synthesis of large, very low-density lipoproteins in the liver, which carry triglycerides into your system. So, it is important to completely quit drinking.

According to Dr. Kumar, quitting smoking can lower triglycerides and improve your overall health. Smoking increases lipid levels which causes a higher risk of cardiovascular disease.

If you have diabetes, you should regularly get blood lipids checked, or as recommended by your doctor. These fasting tests require drawing blood after at least 9-12 hours without eating. A healthy range for triglycerides is 150 mg/dl or less.

Many times, a few prescribed medicines and drugs can lead to side effects like increasing your triglycerides levels. A few of these are: