Keep the standard 8.5 x 11 letter size in the Page Setup menu.  Then copy the elements and paste them below the line. You are setting up a document that will print two copies of your document. Choose the File menu and click “Print.” Print using the standard settings. Then, take the document and cut it in half at the 5.5-inch line using scissors or a paper cutter.

Summary: Open a document in your word processor. Use the ruler on the sides of your word processor to insert a line at the 5.5-inch mark, or halfway down the profile page. Create a document above that line. Save your file. Print on regular copy or printer paper.


Added and refined sugars may cause an elevation in triglycerides, so one of the fastest ways to lower your triglycerides may be to cut down on your sugar intake. This is because sugars are often unneeded calories that are converted to triglycerides (a form of fat) for storage in the body.  Limit your added sugars to less than 5 to 10 percent of your calories. For women, this means that sugars can take 100 to 200 calories per day. For men, this means that sugars can take 150 to 250 calories per day. Avoid simple sugars found in candy, desserts, soda, and juice. White rice and baked goods made with refined white flour or semolina can cause elevated triglycerides in some individuals. If your doctor suspects that this might be an issue for you, reducing your carbohydrates can have a quick impact on your triglycerides.  Instead of eating foods made with refined white flour, choose breads and pastas that are made from whole grains. Diminish your overall intake of carbohydrates, and consume more protein in your diet instead. Proteins have a lower "glycemic index" than carbohydrates, meaning that they are absorbed more slowly into the bloodstream. This, in turn, is helpful to lower blood sugars as well as to lower blood "lipid" levels (including triglycerides). Healthy fats are also a great dietary addition as these help to stabilize blood sugar and can in turn help to lower triglycerides. Alcohol can increase triglycerides, especially in those who are more sensitive to it. It is strongly recommended that you eliminate alcohol from your diet while you are trying to lower your triglycerides. After your triglycerides have returned to an acceptable level, you may gradually re-introduce alcohol back into your diet. However, avoid drinking too much or too often, since having too much may cause your levels to jump back up again. Men should have no more than two drinks per day and women should have no more than one drink per day. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Omega-3 fatty acids are considered to be "good" fats, and the regular consumption of omega-3s can help your body develop lower levels of triglycerides.  Eat roughly two servings of fatty fish per week. If you do so consistently, you may see a change in your triglyceride levels. Fatty fish rich in omega-3s include salmon, mackerel, sardines, tuna, and trout. Other sources of omega-3s include ground flax seed, flaxseed oil, soy, legumes, walnuts, and dark, leafy green vegetables. Mix these additional sources into your diet on a daily basis. A good-quality omega 3 supplement can be extremely beneficial as these help with overall omega-3/omega-6 ratio. Particularly if you select the protein in your diet from plant-based sources (rather than from red meat), you may find that your cholesterol and triglyceride levels can be lowered significantly.  Dried beans, peas, and soy are all plant-based products that are rich in protein. You can also consume chicken as a replacement for red meat, as this is a better alternative to moderate your triglyceride levels. Fiber helps regulate the way that food is absorbed and passed through your body, and high-fiber foods can significantly lower both your triglycerides and cholesterol.  Fiber combines with water in your intestine to form a gel-like matrix to which fats attach; this diminishes the percentage of fats (including triglycerides) that are absorbed into your body. An added bonus is that fiber maintains the health of your digestive tract in other ways too. To get more fiber in your diet, increase the amount of whole grains you eat. You should also eat more beans, fruits, and vegetables. Fiber also makes you feel full, which can prevent you from overeating. Drink more water when you increase your fiber. Otherwise, you may experience moderate to severe intestinal upset. Saturated fats and trans fats can be especially harmful, and cutting as many as possible from your diet can greatly affect your triglycerides in a positive way.  Packaged foods and fast foods are big culprits responsible for these "bad" fats. Animal products and anything made with hydrogenated vegetable oil may also be a problem, as well as shortening, lard, or margarine. Opt for mono- and poly-unsaturated fats, instead. Your body needs to take some fat in, but these sources are considered healthier and will not impact triglycerides as much. They include olive oil, canola oil, rice bran, walnut oil, and flaxseed oil. Fructose is the sugar that is found naturally in most fruits, and is also present in honey and some forms of table sugar. Limiting fructose levels by having no more than three servings of fruit per day can help you lower your triglycerides faster.  Fruits lower in fructose include apricots, citrus fruits, cantaloupe, strawberries, avocados, and tomatoes; if you are going to consume fruit, these are the preferable ones to choose. Fruits higher in fructose include mangoes, bananas, plantains, grapes, pears, apples, watermelon, pineapples, and blackberries; these are fruits to avoid, or at least limit in your diet.
Summary: Cut sweets from your diet. Reduce your refined carbohydrates. Eliminate alcohol. Eat more omega-3 fatty acids. Consume plant-based foods. Get plenty of fiber. Monitor your fat intake. Limit fructose.