How To Reduce High Triglycerides Symptoms?
Understand the symptoms of high triglycerides and learn how to reduce them through dietary changes, physical activity, and targeted medical treatments for better heart health.
Written by
Last updated on 3rd Jul, 2025
Introduction
High triglycerides are a common health concern that can increase the risk of heart disease, stroke, and other serious conditions. If you’ve been diagnosed with high triglycerides or are experiencing symptoms, don’t worry—there are simple and effective ways to manage them. This article will help you understand what triglycerides are, their symptoms, causes, and practical steps to lower them naturally.
What Are Triglycerides?
Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts excess calories- especially from sugars and fats- into triglycerides, which are stored in fat cells. Later, hormones release them for energy between meals. However, having too many triglycerides in your blood can be harmful.
Normal vs. High Triglyceride Levels
Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above
Symptoms of High Triglycerides
Most people with high triglycerides don’t experience noticeable symptoms, which is why they are often called a "silent" condition. However, extremely high levels can lead to:
Pancreatitis (inflammation of the pancreas), causing severe stomach pain, nausea, and vomiting.
Fatty deposits under the skin (xanthomas)- small, yellowish bumps on the arms, legs, or torso.
Since symptoms aren’t always obvious, regular blood tests are essential to monitor triglyceride levels.
What Causes High Triglycerides?
Several factors contribute to high triglycerides, including:
1. Unhealthy Diet: Eating too many refined carbs (white bread, sugary foods) and unhealthy fats (fried foods, processed snacks).
2. Lack of Exercise: Physical inactivity slows down fat metabolism.
3. Obesity: Excess weight increases triglyceride production.
4. Alcohol Consumption: Even moderate drinking can raise triglyceride levels.
5. Diabetes & Insulin Resistance: Poor blood sugar control leads to higher triglycerides.
6. Genetics: Some people inherit a tendency for high triglycerides.
7. Certain Medications: Steroids, birth control pills, and diuretics may increase levels.
How High Triglycerides Affect Your Health?
Elevated triglycerides contribute to:
Hardening of arteries (atherosclerosis), increasing heart attack and stroke risk.
Metabolic syndrome (a cluster of conditions including high blood pressure, high blood sugar, and excess belly fat).
Pancreatitis, a painful and dangerous condition.
How to Lower Triglycerides Naturally?
The good news is that lifestyle changes can significantly reduce triglyceride levels. Here’s what you can do:
1. Eat a Heart-Healthy Diet
Cut back on sugar & refined carbs: Avoid sugary drinks, pastries, and white bread.
Choose healthy fats: Eat more omega-3-rich foods (fatty fish like salmon, flaxseeds, walnuts) and reduce saturated fats (butter, red meat).
Increase fiber intake: Whole grains, fruits, vegetables, and legumes help lower triglycerides.
Limit alcohol: Even small amounts can raise triglycerides.
Consult Top Cardiologists To Lower Triglycerides
2. Exercise Regularly
Aim for at least 30 minutes of moderate exercise (brisk walking, cycling, swimming) most days.
Strength training twice a week also helps improve metabolism.
3. Lose Excess Weight
Losing just 5–10% of body weight can significantly lower triglycerides.
4. Manage Diabetes & Other Conditions
Keep blood sugar under control if you have diabetes.
Treat underlying conditions like hypothyroidism that may contribute to high triglycerides.
5. Quit Smoking
Smoking worsens heart health and triglyceride levels.
6. Consider Supplements (After Doctor’s Advice)
Fish oil (omega-3 fatty acids): Helps reduce triglycerides.
Niacin (Vitamin B3): May lower triglycerides but should only be taken under medical supervision.
When to See a Doctor?
If lifestyle changes don’t lower your triglycerides, your doctor may prescribe medications like:
Statins (for high cholesterol and triglycerides)
Fibrates (specifically for triglycerides)
Prescription omega-3 fatty acids
Consult a doctor if:
Your triglyceride levels are above 500 mg/dL.
You experience symptoms like severe abdominal pain (possible pancreatitis).
Conclusion
High triglycerides are manageable with the right diet, exercise, and lifestyle adjustments. Small, consistent changes can make a big difference in your heart health. If you’re concerned about your triglyceride levels, consider getting a lipid profile test.
You can book a consultation or schedule a test easily through Apollo 24|7 for expert advice and personalized care.
Consult Top Cardiologists
Consult Top Cardiologists
Dr. Sudeb Mukherjee
Cardiologist
15 Years • MBBS, MD General Medicine, DM Cardiology
Kolkata
Livgastro, Kolkata
Dr. Mangesh Danej
Cardiologist
8 Years • MBBS, MD (General Medicine), DNB (Cardiology)
Pune
Dr Danej clinic, Pune
(375+ Patients)
Dr. Dixit Garg
Cardiologist
10 Years • MBBS , DNB (General medicine) , DNB (cardiology)
Gurugram
Smiles & Hearts, Gurugram
Dr. Pinaki Nath
Cardiologist
8 Years • MBBS, MD General Medicine, DM Cardiology
Barasat
Diab-Eat-Ease, Barasat
Dr. Sibashankar Kar
Cardiologist
10 Years • MBBS, DNB
Bhubaneswar
Hi-Tech Medical College & Hospital, Bhubaneswar
Consult Top Cardiologists To Lower Triglycerides
Dr. Sudeb Mukherjee
Cardiologist
15 Years • MBBS, MD General Medicine, DM Cardiology
Kolkata
Livgastro, Kolkata
Dr. Mangesh Danej
Cardiologist
8 Years • MBBS, MD (General Medicine), DNB (Cardiology)
Pune
Dr Danej clinic, Pune
(375+ Patients)
Dr. Dixit Garg
Cardiologist
10 Years • MBBS , DNB (General medicine) , DNB (cardiology)
Gurugram
Smiles & Hearts, Gurugram
Dr. Pinaki Nath
Cardiologist
8 Years • MBBS, MD General Medicine, DM Cardiology
Barasat
Diab-Eat-Ease, Barasat
Dr. Sibashankar Kar
Cardiologist
10 Years • MBBS, DNB
Bhubaneswar
Hi-Tech Medical College & Hospital, Bhubaneswar
