How to Lower Triglycerides

Dec 15, 2023 By Madison Evans

Do you suffer from high triglycerides? If so, you're not alone. It's estimated that more than 34 million American adults have elevated levels of this fatty substance in their blood– a condition called hypertriglyceridemia.

Too much triglyceride can increase your risk for serious health problems like heart disease, stroke, and diabetes. Fortunately, there are simple yet effective steps you can take to help lower your numbers and keep them under control.

This blog post'll explore key strategies for lowering triglycerides naturally. So read on to learn how to reduce your triglyceride levels proactively!

Look at How You Eat

Making healthy food choices is one of the most important steps to lower triglycerides naturally. Focus on eating whole, unprocessed foods like lean meats, fresh fruits and vegetables, and low-fat dairy products.

Limiting your consumption of sugary beverages, refined grains, processed snacks, and saturated fats from red meat and full-fat dairy products is also a good idea. To help keep your portion size in check, measure servings when cooking or serving meals at home.

Discuss an individualized dietary plan tailored to your health needs with your doctor. Eating right is essential for optimal health and well-being – so make it a priority today!

Say No to Sugar

One of the main causes of elevated triglyceride levels is sugar. Consuming excessive amounts of sugar might result in weight gain and the release of hormones that stimulate the production of triglycerides in your body.

To help reduce your triglyceride levels, limiting added sugars in your diet is important. Start by saying no to sugary drinks such as soda, energy drinks, and sweetened coffee or tea.

Avoid foods with added sugars, like candy, cakes, cookies, ice cream, and other desserts.

Try switching out processed sweets for healthier alternatives like fresh fruit or dark chocolate (at least 70% cocoa). Lastly, keep a close eye on food labels—even if an item is labeled "healthy," it may still contain large amounts of added sugar. These small dietary changes can significantly impact your triglyceride levels and help you stay healthy for the long term.

Focus on Fiber

Fiber is an essential part of any diet focused on lowering triglycerides. Eating plenty of foods rich in fiber can help to reduce the absorption of fats and cholesterol, which helps control triglyceride levels.

Foods high in dietary fiber include fresh fruits and vegetables, whole grains, legumes, nuts, and seeds. Be sure to choose whole-grain products like oats or brown rice instead of refined varieties like white bread or white rice.

Additionally, adding a quality fiber supplement to your daily routine may be beneficial for maintaining healthy triglyceride levels. Fiber supplements should contain both soluble (the type found in oats) and insoluble fibers (the type found in wheat bran).

By focusing on a high-fiber diet, you can make great progress in lowering your triglyceride levels and improving your overall health.

Exercise Regularly

Regular exercise is a key component of any plan for lowering triglycerides. Physical activity helps to decrease the amount of fat circulating in the blood, which can result in lower triglyceride levels. Aim for at least 30 minutes of moderate-intensity aerobic exercise like walking, jogging, swimming, or biking daily.

Strength training exercises like lifting weights are also beneficial as they help increase muscle mass, reduce body fat levels, and reduce triglycerides.

In addition to helping with triglycerides, regular physical activity has many other benefits, such as reducing stress and boosting energy levels. So make sure to incorporate exercise into your daily routine, and you'll be on your way to achieving better health in no time.

Reduce Your Alcohol Intake

Alcohol consumption can have a serious effect on triglyceride levels. Studies have shown that excessive amounts of alcohol (more than two drinks per day for men and more than one drink per day for women) can raise triglycerides significantly. This is due to the high sugar content of alcoholic beverages, which increases fat production in the liver.

For those looking to lower their triglyceride levels, reducing or eliminating alcohol intake is essential. If you're going to drink, opt for low-sugar options like light beer and wine spritzers.

It's also important to remember that moderation is key; even low-sugar drinks should only be consumed in small amounts, as excessive alcohol consumption can have serious health consequences. By cutting down on your alcohol intake, you can help to reduce triglyceride levels and improve your overall health.

Avoid Processed Foods

Processed foods are a major contributor to elevated triglyceride levels. This is because they are often high in saturated fats, trans fats, sugar, and salt - all of which raise blood triglyceride levels. Furthermore, many processed foods contain added artificial ingredients that may affect our bodies negatively.

To lower your triglyceride levels naturally, it's best to avoid processed foods as much as possible and instead focus on eating fresh, whole foods. This means cooking your meals from scratch with natural ingredients like fruits, vegetables, nuts, seeds, legumes, and whole grains.

By reducing your consumption of processed foods, you can make real progress in lowering your triglyceride levels and improving your overall health.

Lose Excess Weight

If you're overweight or obese, taking steps towards losing excess weight is important, as this can help reduce triglyceride levels. Research has found that even a modest weight loss (around 5-10% of body weight) can noticeably affect triglycerides.

Adopting a healthy lifestyle that includes regular physical activity and a balanced diet is important to lose weight. This means eating more nutrient-dense foods like fruits, vegetables, lean protein sources, nuts, seeds, and whole grains. Additionally, avoiding processed foods and sugary drinks can help with weight loss.

Choose Fish Instead of Red Meat

One of the best ways to reduce triglyceride levels is to replace red meat with fish. Fish are high in omega-3 fatty acids, which have been shown to help lower triglycerides. They also contain other beneficial nutrients like selenium and protein.

Eating various fish can give you all the essential amino acids for optimal health. Additionally, fish is much lower in saturated fat than red meat, so it's a better choice if you're trying to watch your cholesterol levels and triglycerides.

So swap that steak for salmon or tuna next time you're at the grocery store or out to dinner! Your heart will thank you!


What are triglycerides, and why should I be concerned about them?

Triglycerides are a type of fat found in your blood. High triglyceride levels can increase the risk of heart disease and other health issues.

What lifestyle changes can help lower triglyceride levels?

There are several ways to lower triglycerides naturally. You can start by adopting a healthy diet low in saturated fats and sugars, exercising regularly, maintaining a healthy weight, and limiting alcohol consumption.

Are there any specific foods that can help lower triglycerides?

A few meals can, in fact, aid in lowering triglyceride levels. Foods high in omega-3 fatty acids are advantageous, including flaxseeds, walnuts, and fatty fish (salmon, mackerel, and sardines). It can also be beneficial to consume more fiber-rich foods, such as fruits, vegetables, and whole grains.


Lowering triglycerides is an important step for attaining better overall health. Taking the necessary steps to reduce your levels can benefit your weight, insulin resistance, cholesterol, liver function, and more. We've outlined a few important habits to adopt when beginning your journey: look at how you eat, avoid added sugar and processed foods, focus on fiber-rich meals or snacks, lose any extra weight if needed, reduce alcohol intake, and switch out red meat with servings of fish

Madison Evans
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