Elevated triglyceride levels boost your risk for heart disease. Normal triglyceride levels are less than 150 mg/dl, according to the American Heart Association. Borderline high levels are 150 to 199, and high levels are 200 to 499. To help reduce triglyceride levels, lose weight if you're overweight; reduce the amount of saturated fat and cholesterol in your diet; cut back on your alcohol consumption; and get at least 60 minutes of exercise on most or all days of the week. Be sure to talk with your doctor before beginning an exercise program.