How to Reduce Triglycerides: Diet, Lifestyle & Medical Treatment
Lower triglyceride levels naturally with simple lifestyle changes. Discover its causes, associated risks, diet tips, exercise routines, and stress management techniques to bring down triglyceride levels.
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Last updated on 3rd Apr, 2025
Triglycerides are a type of fat present in the blood that the body utilises for energy. Excess triglycerides often result from consuming too many refined carbohydrates, unhealthy fats, and sugars, as well as certain medical conditions and lifestyle habits. While essential, high triglyceride levels are linked to heart disease, stroke and other health issues.
Understanding the causes of high triglycerides and adopting effective dietary, lifestyle, and medical interventions can help maintain optimal levels. This guide explores the key factors contributing to high triglycerides and provides practical strategies for lowering them.
Causes of High Triglycerides
Factors that cause dyslipidemia, i.e, high levels of triglycerides, are as follows:
Fat intake and unused metabolic energy raise triglycerides in the blood. Higher triglycerides are also caused by consumption of too much sugar, trans-fat food and drinking too much alcohol.
Toxins in smoke raise triglyceride levels in the body. Research in 2023 finally found that blood triglyceride levels of smokers were 10% to 15% higher than those of nonsmokers.
Other drugs, such as diuretics and beta-blockers, oestrogen, retinoids, corticosteroids, antiretrovirals, and some antipsychotics, can increase triglyceride levels in patients.
Insulin resistance, polycystic ovary syndrome (PCOS), and oestrogen fluctuations can increase triglyceride production.
Additionally, several medical conditions can cause high triglyceride levels:
Chronic Kidney Disease: Damaged kidneys can produce increased amounts of triglyceride and interfere with its removal from the blood.
Type 2 Diabetes: Individuals with type 2 diabetes usually have higher levels of triglycerides in their blood.
Liver Disease: Certain liver diseases, like cirrhosis or fatty liver, damage liver functions and prevent the liver from controlling triglyceride levels.
Obesity: Causes adipose cells in the abdomen to release fatty acids, which then convert into triglycerides.
Thyroid Disease: Triglyceride levels get boosted with a slow metabolism brought about by hypothyroidism.
Familial Hypertriglyceridemia: A genetic condition which is a hereditary disease.
Inflammation & Chronic Stress: Elevated cortisol and systemic inflammation impair fat metabolism, raising triglyceride levels.
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Risks Associated With High Triglycerides
High triglycerides can pose several health risks. Here are some of the main concerns:
Heart Disease: This develops more often when triglyceride amounts reach higher levels.
Stroke: High triglycerides promote the growth of fat clumps in artery walls that increase the stroke risk.
Pancreatitis: Develops when triglyceride levels reach a harmful level and affect the pancreas.
Metabolic Syndrome: Several health problems increase the chance of heart disease, stroke, and diabetes.
Type 2 Diabetes: High triglycerides are often associated with insulin resistance, which can lead to type 2 diabetes.
Atherosclerosis: Fat deposits in arteries lead to narrowing and reduced blood flow, causing atherosclerosis.
Non-Alcoholic Fatty Liver Disease (NAFLD): Excess fat accumulation in the liver can cause inflammation and damage, causing this disease.
Hypertension: High triglyceride levels can contribute to elevated blood pressure, increasing cardiovascular risks and hypertension.
Dietary Approaches to Lower Triglycerides
A balanced diet requires the right balance of nutrients to control triglycerides in the blood. They include:
Omega-3 Rich Foods: Items with omega-3 fatty acids positively affect triglyceride levels in the body. Consider eating salmon, mackerel, and sardines as part of a regular diet. Also, add flaxseeds, chia seeds, and walnuts.
Whole Grains: They add nutritional benefits and regulate blood sugar, which can aid triglyceride management.
Fibre: Eating high-fibre foods such as beans and vegetables helps slow down fat and sugar release from the stomach, which decreases triglyceride levels.
To control triglyceride levels, here are a few items to avoid:
Sugary Foods: Too much added sugar increases triglyceride levels in the blood. Avoid sweetened drinks, baked goods and candy.
Refined Foods: Eating refined carbohydrates, such as white bread, white rice, and pasta, raises triglyceride levels in the body. Opt for whole-grain alternatives instead.
Trans-Fat Foods: Trans-fats in fried foods and manufactured baked goods ought to be avoided because they tend to boost triglyceride levels in the blood.
Consulting a dietician can be an effective way to ensure that one includes all the beneficial foods that helpmaintain optimum triglyceride levels.
Lifestyle Modifications to Control Triglyceride Levels
Several key lifestyle changes help people with high triglycerides, such as:
Combining aerobic exercise with weight reduction helps reduce the amount of triglycerides in the body. Long-term routines, especially for those with heart disease who exercise 45 minutes five times a week, show significant benefits. Scientists say that brief high-intensity exercise produces better results than extended moderate exercises in lowering triglyceride levels.
Excess calories, when consumed, are stored as triglycerides in fat cells. Cutting back calories leads to weight loss, which successfully decreases triglyceride levels, particularly when patients reduce their weight by up to 10%.
Heart disease risk rises 53% from light drinking, but binge drinking makes it even higher. Thus, quitting alcohol is an effective way to keep triglyceride levels under check.7–9 hours of quality sleep supports metabolism and reduces triglyceride accumulation.
Drinking adequate water helps flush out excess fats and improves lipid metabolism.
Medical Treatment Options for High Triglyceride
People with heart disease and high triglycerides may need medication:
Fibrates help reduce triglyceride particles while boosting cholesterol health.
If fish oil supplements containing omega-3 fatty acids do not lower triglycerides sufficiently, consult the doctor for medication.
Niacin decreases triglycerides by half, and patients can obtain it through over-the-counter purchases or medical prescriptions.
Statin medications decrease triglyceride levels by 20% to 40%.
Bempedoic acid provides triglyceride reduction by 15% when statins prove ineffective.
Monitoring and Tracking Triglyceride Levels
To measure a person’s triglyceride levels, doctors usually recommend a lipid panel test. Here is an overview of its components:
Total Cholesterol: It includes every type of cholesterol that circulates in the bloodstream. Healthy blood total cholesterol levels are below 200 mg/dL.
LDL (Low-Density Lipoprotein): It is considered "unhealthy" cholesterol as excessive amounts cause artery blockage through plaque accumulation. To be healthy, the blood needs to have less than 100 mg/dL of LDL cholesterol.
HDL (High-Density Lipoprotein): Also known as the "good" cholesterol, HDL aids the removal of LDL particles from the bloodstream by transporting them to the liver for breakdown. HDL cholesterol levels should remain above 60 mg/dL.
Triglycerides: High levels can boost the likelihood of developing heart problems. The ideal measurement for this test should remain below 150 mg/dL.
The fasting triglyceride levels for healthy adults are as follows:
Normal: Less than 150 milligrams per deciliter (mg/dl).
Borderline High: 151–200 mg/dl.
High: 201–499 mg/dl.
Very High: 500 mg/dl or above.
Healthy individuals need lipid profile testing done every 4 to 6 years, starting after age 20. Furthermore, a lipid profile test is necessary when introducing new diets or medicines meant to control cholesterol and triglyceride levels.
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Natural Remedies and Supplementations to Reduce Triglyceride
Different plant-based supplements promise to lower triglycerides in blood. Consulting the doctor before starting supplements is essential as they can cause interactions with other medicines. The following list shows the research-based natural remedies and supplements:
Fish Oil: Helps lower triglycerides and protects against heart diseases because of its omega-3 fatty acids content.
Fenugreek: Ideal for decreasing blood fat levels.
Vitamin D: Supplements reduce total triglyceride levels in the body.
Curcumin: Helps lower both triglyceride and LDL cholesterol, according to scientific research.
Conclusion
Basic changes to daily life help decrease triglyceride levels to safe levels. Having a balanced diet, regular exercise, keeping body weight in check and effectively handling stress are crucial in this regard. Quitting smoking and drinking are also effective lifestyle changes required to keep triglyceride levels in check.
In case these remedies do not work, consulting a healthcare professional is highly recommended.
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