How to Lower Triglycerides: Effective Strategies Explained

How to Lower Triglycerides
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Triglycerides are fat found in the blood that is crucial in maintaining a healthy body. However, having high triglyceride levels can increase the risk of developing heart disease, diabetes, and other serious health issues. Understanding how to lower these levels and maintain overall good health is essential.

Numerous natural ways to lower triglycerides vary from dietary changes to regular exercise. Consuming less saturated and trans fats, increasing fiber intake, and making healthier food choices are some effective strategies that can help reduce triglyceride levels. Incorporating exercise into your daily routine and working towards a healthier body weight is essential for managing triglycerides and maintaining good health.

It’s important to consult your healthcare provider before making significant lifestyle changes to ensure they are safe and appropriate for your specific health needs. Maintaining a healthy lifestyle and incorporating these tips can reduce the risk of developing heart disease, diabetes, and other health problems related to high triglyceride levels.

Understanding Triglycerides

Triglycerides and Cholesterol

Triglycerides and cholesterol are lipids (fats) in your blood. While they share some similarities, they have different functions in the body. Cholesterol is essential for building cells and producing certain hormones, whereas triglycerides serve as an energy source for the body. High levels of triglycerides can contribute to hardening of the arteries or thickening of the artery walls, increasing the risk of stroke, heart attack, and heart disease.

The Role of Triglycerides in the Body

Triglycerides are stored in your body’s fat cells and can be accessed for energy between meals. They are transported through the bloodstream as part of lipoproteins, which comprise lipids and proteins. When your body requires energy, enzymes break down triglycerides into glycerol and fatty acids, which are then used as fuel. Maintaining a healthy balance of triglycerides is essential, as extremely high levels can cause acute inflammation of the pancreas (pancreatitis).

Factors Affecting Triglyceride Levels

Several factors can influence triglyceride levels in your body:

Diet: Diets high in carbohydrates, especially refined carbs and saturated fats are often linked to elevated triglyceride levels.

Exercise: Regular aerobic exercise can help lower triglyceride levels by improving the body’s ability to use and burn fats for energy.

Weight: Excess body weight can contribute to high triglyceride levels. Losing weight through diet and exercise can help lower triglycerides and reduce the risk of heart disease.

Medical conditions: Certain medical conditions, such as poorly controlled diabetes and kidney disease, can cause elevated triglyceride levels.Alcohol consumption: Drinking alcohol, even in moderate amounts, can increase triglyceride levels.

Genetics: A family history of high triglycerides may make some individuals more susceptible to developing elevated levels.

To lower triglyceride levels, focus on adopting a healthy diet, exercising regularly, and maintaining a healthy weight. Additionally, reducing alcohol intake and seeking medical advice for underlying conditions can improve triglyceride levels and overall heart health.

Health Risks of High Triglycerides

Triglycerides are a type of fat in our blood that serves as a energy source. However, having high levels of triglycerides can lead to various health issues.

Heart Disease and Stroke

High triglycerides may contribute to the hardening of the arteries or thickening of the artery walls (arteriosclerosis), increasing the risk of stroke, heart attack, and heart disease. People with elevated triglyceride levels are more likely to have other conditions related to heart diseases, such as high blood pressure and high cholesterol.

Metabolic Syndrome

Metabolic syndrome is a combination of factors, such as obesity, hypertension, high cholesterol, and high blood sugar, that increase the risk of heart disease and diabetes. High triglyceride levels are considered one of the diagnostic criteria for metabolic syndrome. Lowering your triglyceride levels can contribute to reducing your risk of developing metabolic syndrome.


High triglycerides are often associated with type 2 diabetes. People with high triglycerides tend to have high blood sugar levels and insulin resistance, which can eventually lead to diabetes. It is essential to maintain healthy triglyceride levels to minimize the risk of developing type 2 diabetes.


Extremely high levels of triglycerides can cause acute inflammation of the pancreas (pancreatitis). Pancreatitis is a painful and potentially life-threatening condition. Keeping your triglyceride levels in check helps prevent pancreatitis and its associated complications.

Testing and Ranges for Triglyceride Levels

Blood Tests for Triglycerides

A triglyceride level test is a type of blood test that measures the amount of triglycerides in your blood. This test is typically part of a lipid panel measuring blood cholesterol levels. It’s important to have a fasting blood test for accurate results, as eating can temporarily raise triglyceride levels.

Interpreting Triglyceride Test Results

Triglyceride levels are measured in milligrams per deciliter (mg/dL) and can be categorized as follows:

  • Normal: Less than 150 mg/dL
  • Borderline: 150 to 199 mg/dL
  • High: 200 to 499 mg/dL
  • Very High: 500 mg/dL or above

Anyone over age 20 should have their triglyceride levels checked regularly to maintain a healthy cardiovascular system.


Hypertriglyceridemia is when a person has high triglyceride levels, typically above 150 mg/dL. This can increase the risk of arteriosclerosis (hardening of the arteries), heart attack, and stroke, as well as contribute to inflammation of the pancreas (pancreatitis) in cases of extremely high triglycerides.

Managing hypertriglyceridemia is crucial to lower cardiovascular risk, and it often starts with dietary changes and physical activity. Lowering carbohydrate intake, especially refined carbohydrates, can be beneficial in reducing triglyceride levels. Additionally, increasing fiber intake with foods like apples, pears, greens, sweet potatoes, whole grains, and brown rice may also help lower triglyceride levels.

Lifestyle Changes to Lower Triglycerides

Dietary Modifications

Incorporating healthy dietary changes can help lower your blood triglyceride levels. Increasing your fiber intake, for example, by consuming more apples, pears, greens, and whole grains, may help reduce triglycerides. Omega-3 fatty acids are also shown to lower blood triglyceride levels, so including fatty fish, nuts, and avocados in your diet is beneficial. Foods rich in isoflavones, such as tofu and tempeh, can also help lower triglycerides. Stay away from trans fats, refined carbohydrates like white flour, and sugary foods.

To further optimize your diet, consider the following recommendations:

  • Replace processed foods containing added sugars with whole, unprocessed foods
  • Opt for lean sources of protein, such as beans, lentils, and poultry
  • Consume a variety of fruits and vegetables, prioritizing those with low glycemic index scores

Physical Activity and Exercise

Regular physical activity and exercise are crucial for overall health and can help lower triglyceride levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, swimming, or biking. Additionally, incorporate strength training exercises two or more days per week to build muscle and boost metabolism.

Limiting Alcohol and Sugar Consumption

Alcohol contributes to high triglyceride levels, especially when consumed in excessive amounts. The American Heart Association recommends limiting alcohol intake to one drink per day for women and two for men. Additionally, reduce your sugar-sweetened beverages and fruit juice intake, as these can lead to high triglyceride levels and unmanaged diabetes. Focus on consuming water, herbal tea, or unsweetened beverages to stay hydrated and maintain balanced blood sugar levels.

Weight Loss and Management

Achieving a healthy body weight can significantly impact your triglyceride levels. Research has shown that losing even 5-10% of your body weight can decrease triglycerides. To manage and maintain your body weight, focus on creating a calorie deficit by consuming fewer calories than you expend through daily activities and exercise. Making the dietary and lifestyle changes outlined in this section can contribute to successful weight loss and management.

Medical Interventions for Lowering Triglycerides

Medications for Triglyceride Management

There are several medications available for managing high triglyceride levels. These include:

  • Statins: Statins are commonly prescribed to lower cholesterol levels and help reduce the risk of cardiovascular disease. They work by inhibiting an enzyme in the liver, which reduces the production of cholesterol.
  • Fibrates: These medications, such as fenofibrate and gemfibrozil, are designed to lower triglycerides. They decrease the liver’s production of very-low-density lipoprotein (VLDL) cholesterol and speed up the removal of triglycerides from the blood. source for more information
  • Niacin: Niacin, or vitamin B3, can help lower both cholesterol and triglyceride levels. It works by inhibiting the production of VLDL cholesterol, which eventually converts to LDL cholesterol in the body.

It is important to note that each medication may have side effects and should be taken only under the supervision of a healthcare professional.

When to Consider Medical Intervention

Medical intervention for lowering triglycerides should be considered when lifestyle changes alone, such as a healthy diet and regular exercise, have not effectively reduced triglyceride levels. Factors that might necessitate medical treatment include:

  • High blood pressure: Individuals with high blood pressure often have an increased risk of cardiovascular disease, and managing triglyceride levels can help lower this risk.
  • Kidney disease: High triglyceride levels can contribute to kidney disease, and in turn, kidney disease can exacerbate high triglycerides.
  • Cardiovascular disease: Individuals with a history of cardiovascular disease or at significant risk for developing it may benefit from medical intervention to manage their triglyceride levels.

Additional factors that may warrant medical intervention include the use of certain medications, such as beta-blockers, diuretics, or estrogen, which can potentially raise triglyceride levels. A healthcare professional can determine if pharmaceutical intervention is necessary and recommend an appropriate treatment plan tailored to the individual’s needs.

Uncontrollable Factors Affecting Triglycerides

Genetic Conditions

Some individuals may have a predisposition to high triglyceride levels due to genetic conditions, such as familial hypertriglyceridemia. This condition often results in higher than normal triglyceride levels, which can put people at increased risk for cardiovascular issues. It’s important for individuals with a family history of high triglycerides to work closely with their healthcare provider to manage and monitor their levels.


Hypothyroidism is another factor that can contribute to elevated triglyceride levels. When the thyroid gland does not produce enough thyroid hormones, it can slow down the body’s metabolism, increasing cholesterol and triglyceride levels. If hypothyroidism is detected and treated early on, triglycerides can be managed more effectively.

Effect of Other Medications

Certain medications can interfere with the body’s ability to maintain healthy triglyceride levels. Some medications, such as immunosuppressants and beta-blockers, can increase triglyceride levels as a side effect. It’s crucial to discuss potential side effects with your healthcare provider before starting any new medication or modifying your current treatment plan.


Hormonal imbalances in the body can also have an impact on triglyceride levels. For example, estrogen has been linked to increased triglycerides in women, particularly during pregnancy and menopause. Stress hormones such as cortisol may also contribute to high triglyceride levels. Talking with a healthcare provider about hormonal changes and potential impacts on triglyceride levels may help manage this risk factor.

Best Foods and Oils to Lower Triglycerides

Healthy Fats and Oils

Incorporating healthy fats and oils into your diet can help lower triglycerides. Focus on monounsaturated and polyunsaturated fats, which can be found in foods like avocados, walnuts, and various oils.

Olive oil is one such oil that is high in monounsaturated fats. It is linked to numerous health benefits, including reducing triglycerides. Canola oil is another option, as it contains a balance of monounsaturated and polyunsaturated fats. In contrast, limiting coconut oil intake is best, as it contains saturated fat, which might raise triglyceride levels.

Omega-3 Rich Foods

Omega-3 fatty acids are essential fats that play a crucial role in reducing triglycerides. Some of the top sources of omega-3s include:

Incorporating these foods into your diet will help improve cardiovascular health and lower triglycerides.

High-Fiber Foods

High-fiber foods can also help lower triglycerides by reducing the absorption of fat and sugar in the bloodstream. Some high-fiber foods that can be beneficial are:

  • Quinoa, a versatile grain that’s also a good source of protein
  • Leafy greens such as spinach, kale, and lettuce
  • Beans and legumes, including kidney beans, chickpeas, and lentils
  • Whole grains like brown rice, oats, and whole wheat bread
  • Edamame and other soy-based foods, including tofu and soy protein

By including a mix of healthy fats and oils, omega-3 rich foods, and high-fiber foods in your diet, you can effectively lower triglyceride levels and improve overall heart health.

Written by James Kosur

James is a 20-year veteran of the digital media industry, an avid gym builder, and a dad to four kids, three dogs, and two cats. He's a DIYer who loves building stuff with his hands and a gamer who enjoys all facets of gaming.