Four Natural Ways To Reduce Your Triglycerides: A Complete Guide

Triglycerides are one of the most common types of fat in the human body. They can come from plant or animal sources and can also affect triglyceride levels in the blood.

What you need to know:

What are triglycerides?
Focus on sustainable lifestyle changes to keep your triglycerides in check

What are triglycerides?

Triglycerides are a type of fat or lipid found in your blood. Produced by the body and sourced from your foods, they are a significant energy store. When calories are consumed but not immediately needed, they are converted into triglycerides and stored in fat cells. Therefore, it is important to understand how to reduce triglycerides.

What are normal triglyceride levels?

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A normal triglyceride level is generally below 150 milligrams per deciliter (mg/dL). Levels from 150 to 199 mg/dL are considered borderline high, while readings from 200 to 499 mg/dL are categorized as high. Any level exceeding 500 mg/dL is deemed very high and requires immediate medical attention. Consuming more calories than burning them can result in high triglyceride levels.

The risks of high triglycerides

High triglycerides can thicken the artery walls (arteriosclerosis), which increases the risk of stroke, heart attack and heart disease. Extremely high triglycerides can also cause acute inflammation of the pancreas (pancreatitis).

High triglycerides can also be a sign of:

Type 2 diabetes or prediabetes
Metabolic syndrome
Low levels of thyroid hormones (hypothyroidism)
Certain rare genetic conditions

Natural remedies to support healthy triglyceride levels

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Here are some natural remedies that you can adopt if you want to know how to reduce triglycerides:

Include rich sources of omega-3 fatty acids in your diet, such as fish oil or flaxseeds.
Make a habit of exercising consistently. Engage in at least 30 minutes of physical activity every day. Regular workouts can reduce triglyceride levels and increase your “good” cholesterol.
Limit your intake of sugars and refined carbs. Simple carbohydrates, like sugar and foods made with white flour or fructose, can lead to higher triglyceride levels.
If you have mild to moderate hypertriglyceridemia, reduce your calorie intake. Excess calories are transformed into triglycerides and stored as fat, and reducing calories can help lower triglyceride levels.

Focus on sustainable lifestyle changes to keep your triglycerides in check

Maintaining a consistent, healthy lifestyle is crucial for keeping triglyceride levels within a normal range. Here is one such strategy that can help you understand how to reduce triglycerides –

Gradual reduction is key for long-term success

Consistently eating more calories than burning them leads to an accumulation of triglycerides. Reducing daily calorie intake can help lower triglyceride levels in the blood. The American Heart Association states that losing 5–10% of body weight can reduce triglyceride levels by 20%.

Consult with a healthcare professional for personalized management of triglyceride levels. They can conduct necessary tests and guide you through appropriate lifestyle changes based on your preferences.

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