Triglycerides are a type of fat found in the blood that can increase the risk of heart disease if levels are too high. There are several lifestyle changes that can help lower triglycerides:

• Eat a healthy diet: Choose foods that are low in saturated and trans fats, and high in fiber. Avoid simple sugars, especially fructose, which can raise triglycerides. Instead, opt for whole grains, lean proteins, and healthy fats like omega-3 fatty acids found in fatty fish, flax seeds, and almonds.

• Maintain a healthy weight: Losing even 5-10% of body weight can significantly reduce triglyceride levels.

• Exercise regularly: Aim for at least 30 minutes of physical activity on most or all days of the week. Regular exercise can lower triglycerides and boost "good" cholesterol.

• Drink less alcohol: Beer, wine, and liquor can raise triglyceride levels. If you’ve cut back and your triglyceride levels aren’t going down enough, your doctor may recommend skipping alcohol altogether.

• Stay hydrated: Drink plenty of water and avoid sugary drinks, which can raise triglycerides and contribute to weight gain.

• Choose healthy fats: Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats. Opt for heart-healthy fats like olive oil, fatty fish, flax seeds, and almonds.

• Establish a regular meal pattern: Insulin resistance is another factor that can contribute to high blood triglycerides. Eating regular meals and snacks can help regulate insulin levels and lower triglycerides.

• Consider supplements: Some natural supplements like fish oil and niacin have been shown to lower triglycerides, but its important to speak with a doctor before starting any supplements as they can interact with other medications.

By making these lifestyle changes, it is possible to lower triglyceride levels and reduce the risk of heart disease.