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If you take real steps to change your lifestyle and eat a healthier diet, research has shown that you really can reduce triglycerides. Triglycerides are a form of blood fat associated with blood vessel and heart problems, as well as other diseases. You can lower them by...

1. Swapping saturated fats for healthier unsaturated dietary fats.

2. Choosing veggies and fruits that have less fructose; like cantaloupe, strawberries, bananas, peaches and grapefruit.

3. Exercising regularly, at least 30 minutes of moderate level activity most days, for a total of two and half hours a week. This alone can bring down triglycerides by 20-30%.

4. Losing weight, cutting the calories day in, day out and burning more than you take in will help you drop those pounds.

These changes can cut triglycerides by between 20% and 50%. That's good news, showing us all that making the hard, lifestyle changes can have a real impact. Research has demonstrated that triglycerides are very responsive to what we eat, how much weight we drop and regular exercise.

The experts suggest that for those above the normal (150) triglyceride levels, you should make regular efforts to...

- Limit added sugar to no more than 5-10% of your daily calories. This can be tricky, as added sugars aren't listed in the Nutrition Facts of packaged foods. Watch out for sugar sweetened drinks too.

- Limit fructose from processed and natural sources to under 50-100 grams a day.

- Limit saturated fat to below 7% of total daily calories, trans fats to under 1% of total daily calories.

- Limit alcohol, especially if your triglyceride number is over 500 mg per deciliter.

Triglycerides act as a barometer of overall metabolic health. If you have numbers between 100 to 199 you need to think seriously about your risk factors and the very real need to be eating less, eating more healthy and getting active regularly.

Triglycerides are different from other high cholesterol indicators, where lifestyle can help but might not be enough of a solution.

Your doctor can test your triglycerides very easily. You'll supply a blood sample after fasting for 12 hours. This is a good initial screen according to researchers. A reading between 100 to 150 is ideal, anything higher represents the elevated triglyceride levels that are so common in the U.S. - almost 31% of us have levels over 150 mg per deciliter.

Just as diabetes and obesity are happening earlier, the researchers find it troublesome that triglycerides are also on the rise in adults between the ages of 20 and 49. Something to think about should you be concerned you need to reduce triglycerides.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover more ways to reduce triglycerides and keep your heart healthy.

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Many people consider the possibility to undergo a special triglycerides diet because they have elevated levels of triglycerides. However, the triglycerides are absolutely necessary for the human body.

They are a type of lipids, which is found in the blood. They play important role in the process of storing energy for future use. The possibility to live without triglycerides is impossible.

Why high levels of triglycerides are dangerous?

High levels of triglycerides are associated with elevated risk for development atherosclerosis. This is a risk factor for heart attack and stroke. Some other factors could contribute to this risk but high levels of triglycerides are considered to be the most important factor, which contributes to the development of atherosclerosis.

Which foods increase the levels of triglycerides?

A lot of foods consist of triglycerides. However, the most important thing that each person can do to reduce the elevated levels of triglycerides is to reduce the quantity of carbohydrates, which he/she eats. Foods reach on carbohydrates are:

1. Bread,
2. Everything sweet- chocolate cakes, candies and etc.
3. Potatoes
4. Oatmeal, spaghetti, including pasta

These foods must be limited in every triglycerides diet.

What you should eat to have low levels of triglycerides?

To reduce the levels of triglycerides is not something hard. You need to reduce the amount of carbohydrates. However, you should not forget that carbohydrates are the main source of energy in human body. That's why you must not leave the carbohydrates for good; you need to limit them only. Usually, human body receives from carbohydrates about 50%-55% of the energy.

When people are advised to reduce the levels of triglycerides, they have to reduce this percentage. It is good to start with a percentage like 45%-50%. After some time you can reduce this percentage up to 40%. It is not recommended to reduce the energy percentage from carbohydrates below 40% because the metabolism of lipids and proteins would be disrupted.

One very good triglycerides diet for reducing the triglycerides is the following:

1. Breakfast:
1 Egg, 1 cup of juice, 50g cheese, 1 slice of bread, and 100g of meat- you can choose from chicken or fish. You are allowed to eat something sweet here, like small donut or a bar of chocolate
Breakfast is the most important meal of the day. Everything you eat during the breakfast will be digested by the end of the day. This means that you will not gain any pounds.

2. Lunch:
Fish and fruits are absolutely necessary here. Fish is rich on omega-3 fatty acids, which reduce the triglycerides further. Fruits will give you the carbohydrates, which you need. However, they are simple carbohydrates, which mean that they are easily digested and they will be used by your body.

3. Dinner:
This is the time, when you need to eat only small amount of carbohydrates. You can eat foods rich in proteins. You can drink milk, or take soy milk. Nuts and seeds will provide you with more than enough proteins.

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