If you have high levels of triglycerides, a type of fat in your blood, it can increase your risk of heart disease. Fortunately, there are natural ways to lower your triglyceride levels. A healthy diet and lifestyle changes can help reduce the levels of triglycerides in your bloodstream. Some effective ways to lower your triglycerides levels naturally include eating a nutritious diet with whole grains, healthy fats, and fatty fish like salmon. It is also important to limit your intake of refined carbohydrates, added sugars, and sweetened drinks. Regular exercise and maintaining a healthy weight are crucial factors in reducing triglycerides. Avoiding trans fats and choosing unsaturated fats like olive oil and vegetable oils can also help. In addition, dietary supplements like fish oil and omega-3 fatty acids can significantly lower triglyceride levels. By making these changes, you can effectively lower your triglyceride levels and improve your overall health.
Natural Ways to Reduce Your Triglycerides Levels
Here are some ways to lower your triglycerides naturally:
- Eating a healthy diet
- Healthy lifestyle change
- Limit refined carbohydrates and alcohol
In addition to these lifestyle changes, other strategies to reduce blood triglycerides include reducing saturated and trans fats in your diet and consuming healthy fats like omega-3 fatty acids found in fatty fish.
What are Triglycerides?
As a form of fat that exists in the blood, triglycerides are a type of energy that your body uses to function. They also provide insulation and cushioning for your organs. They are formed when your body digests and breaks down the fats you eat or when your body converts extra calories into fat, and they are stored in your fat cells and released when your body needs energy.
While triglycerides are important for your body, high levels of triglycerides in your bloodstream can increase your risk of developing heart disease and other health problems. Triglyceride levels are measured through a simple blood test, and a healthy triglyceride level is considered to be less than 150 milligrams per deciliter (mg/dL) of blood.
Featured Partner Offer
- Helps to burn fat
- Crushes food cravings
- Boosts energy and balances mood
- High-quality formula
Causes of High Triglycerides
Someone may experience high levels of triglycerides due to many factors, including:
- Diet: Consuming a diet high in refined carbohydrates and added sugars can cause your body to produce more triglycerides.
- Obesity: Being overweight or obese can contribute to elevated triglyceride levels.
- Physical inactivity: Lack of physical activity can lead to increased triglyceride levels.
- Genetics: In some cases, high triglyceride levels may be inherited.
- Medical conditions: Certain medical conditions, such as hypothyroidism, diabetes, and kidney disease, can lead to elevated triglyceride levels.
- Medications: Some medications, such as beta-blockers, corticosteroids, and diuretics, can raise triglyceride levels.
- Alcohol consumption: Drinking excessive amounts of alcohol can cause an increase in triglyceride levels.
- Smoking: Smoking can contribute to higher triglyceride levels.
Identifying the underlying cause of high triglycerides is important to determine the appropriate treatment plan. Lifestyle changes such as adopting a healthy diet, exercising regularly, and quitting smoking can help lower triglyceride levels. Medication may sometimes be necessary to lower triglyceride levels to a healthy range. Consult with your healthcare provider to determine the best action to manage bad cholesterol.
How to Lower Your Triglycerides: 3 Natural Ways
Eating a Healthy Diet
Following a healthy diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower triglyceride levels.
- Say no to sugar: Consuming too much sugar and other refined carbohydrates can cause an increase in triglycerides. Limiting your sugar and refined carbohydrate intake can help lower your triglycerides.
- Eat more fiber: Eating more fiber-rich foods, such as whole grains, fruits, and vegetables, can help lower your blood triglycerides. Fiber helps to slow down the absorption of carbohydrates, which in turn can help lower triglyceride levels and offer other health benefits for overall body wellness.
- Choose healthy fats: Replace saturated and trans fats with healthy unsaturated fats found in foods like nuts, seeds, avocados, and fatty fish like salmon.
- Increase your intake of omega-3 fatty acids: Omega-3s, found in fatty fish, fish oil supplements, and flaxseeds, can significantly lower triglyceride levels.
- Consider dietary supplements: Certain supplements like fish oil, niacin, and fiber supplements can help reduce triglyceride levels, but always check with your doctor before taking any new supplements.
Healthy Lifestyle Change
By incorporating a healthy lifestyle change, you can naturally lower your triglyceride levels and reduce heart disease risk factors.
- Aim for a healthy weight: Being overweight or obese is a risk factor for high triglycerides. Losing weight and maintaining a healthy weight can help lower your triglycerides.
- Exercise regularly: Regular exercise can help lower blood triglycerides by increasing the amount of fat burned for energy. Try your best to participate in 150 minutes of moderate-intensity exercise (or more) per week. This can include brisk walking, cycling, or swimming.
Things to Avoid
- Avoid or limit alcohol: Alcohol contains more calories and can raise triglyceride levels. Limit your intake or avoid it altogether.
- Limit refined carbohydrates: Refined carbohydrates like white bread, pasta, and rice can increase blood triglyceride levels. Choose whole grains instead.
It’s always best to talk to your healthcare provider to determine the best course of action for your specific needs.
What Influence Do Triglyceride Levels Have?
Triglycerides are a type of fat found in your blood that serve as an important source of energy for your body. However, high levels of triglycerides can increase your risk of developing serious health conditions such as cardiovascular disease, stroke, and pancreatitis. Keeping your triglyceride levels in check is important to reduce your risk of developing these serious health conditions. Lifestyle factors such as diet, physical activity, and weight can significantly influence triglyceride levels. A diet is high in refined carbohydrates and added sugars, as well as a sedentary lifestyle and excess weight, can lead to elevated triglyceride levels. Conversely, choosing healthy fats such as those found in fatty fish and olive oil, exercising regularly, and maintaining a healthy weight can help lower triglyceride levels naturally. Consult with your healthcare provider to determine what a healthy triglyceride level is for you and to discuss strategies for maintaining healthy triglyceride levels.
Consult a Doctor about Healthcare
Working closely with your healthcare provider to lower triglycerides safely and effectively is important. Consulting a doctor is also an important step in lowering blood triglyceride levels. Your doctor can help you identify any underlying health conditions contributing to high triglycerides and provide personalized recommendations for managing them. They can also monitor your triglyceride levels over time and adjust your treatment plan as needed. In some cases, medication may be necessary for treating high triglycerides, and your doctor can prescribe and monitor the appropriate medication for you.
Featured Partner Offer
Enjoy 10% Off & Free Shipping Code: “FIRST10“
Applied at checkout
In conclusion, high blood triglyceride levels bring an increased risk of heart disease and other health problems. Fortunately, you can make several lifestyle changes to naturally lower your triglycerides, such as reducing sugar intake, maintaining a healthy weight, increasing fiber consumption, and exercising regularly. Consulting a doctor is also important for personalized recommendations and monitoring. With dedication and commitment to a healthier lifestyle, you can successfully improve your overall health.
Frequently Asked Questions
To lower your triglycerides, it’s important to avoid foods high in sugar, refined carbohydrates, saturated fats, and trans fats. These include sugary drinks, baked goods, processed snacks, fried foods, and fatty meats.
Yes, losing weight can help lower your triglycerides. Maintaining a healthy weight through a balanced diet and regular exercise is important to reduce your risk of high triglycerides and other health problems.
Consume at least 25-30 grams of fiber daily to help lower triglycerides. Good sources of fiber include fruits, vegetables, whole grains, beans, and nuts. Also, it’s important to avoid foods high in sugar, refined carbohydrates, saturated fats, and trans fat.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week, to help lower triglycerides.
Some natural supplements, such as fish oil and garlic extract, may have a modest effect on lowering triglycerides. However, it’s important to consult with a healthcare provider before taking any supplements, as they can interact with medications or have other potential side effects.
Yes, stress can increase your triglyceride levels. It’s important to manage stress through relaxation techniques, such as meditation or yoga, to help lower triglycerides.
Yes, quitting smoking can help lower triglycerides, as smoking can raise triglyceride levels and higher risk of heart disease.
Yes, excessive alcohol consumption can raise your triglyceride levels. It’s recommended to limit alcohol intake to no more than one drink per day for women and two drinks per day for men to help lower triglycerides.
+ 7 Sources
EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Laufs U, Parhofer KG, Ginsberg HN, Hegele RA. Clinical review on triglycerides. European Heart Journal. 2020;41(1):99-109c. doi:https://doi.org/10.1093/eurheartj/ehz785
- Mann S, Beedie C, Jimenez A. Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations. Sports Medicine. 2013;44(2):211-221. doi:https://doi.org/10.1007/s40279-013-0110-5
- Yuan G, Al-Shali KZ, Hegele RA. Hypertriglyceridemia: its etiology, effects and treatment. Canadian Medical Association Journal. 2007;176(8):1113-1120. doi:https://doi.org/10.1503/cmaj.060963
- Assadi SN. What are the effects of psychological stress and physical work on blood lipid profiles? Medicine. 2017;96(18):e6816. doi:https://doi.org/10.1097/md.0000000000006816
- Gepner AD, Piper ME, Johnson HM, Fiore MC, Baker TB, Stein JH. Effects of smoking and smoking cessation on lipids and lipoproteins: Outcomes from a randomized clinical trial. American Heart Journal. 2011;161(1):145-151. doi:https://doi.org/10.1016/j.ahj.2010.09.023
- Van de Wiel A. The Effect of Alcohol on Postprandial and Fasting Triglycerides. International Journal of Vascular Medicine. 2012;2012:1-4. doi:https://doi.org/10.1155/2012/862504
- Liu YX, Yu JH, Sun JH, Ma WQ, Wang JJ, Sun GJ. Effects of Omega-3 Fatty Acids Supplementation on Serum Lipid Profile and Blood Pressure in Patients with Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Foods. 2023;12(4):725. doi:https://doi.org/10.3390/foods12040725