How To Lower Triglycerides

Triglycerides are fatty types of lipids found in your blood that can be dangerous for your health. Similar to LDL (the “bad” form of cholesterol), high levels can increase your risk of heart disease and stroke, even when LDL levels are healthy. That means you want to try to keep your triglyceride levels as low as possible to avoid potential health issues.

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The U.S. national guidelines for fasting triglyceride levels in healthy adults are:

Normal: Under 150 milligrams per deciliter (mg/dl)
Borderline High: 151–200 mg/dl
High: 201–499 mg/dl
Very High: 500 mg/dl or higher

Cardiologist Ashish Sarraju, MD, shares tips on how you can lower your triglycerides.

How to lower triglycerides naturally

Triglycerides come from our liver and the foods we eat. When levels are normal, these lipids are used for energy. The problems arise when levels are high. When we make more than we use, the rest is stored as fat.

Here’s how to reduce triglycerides.

1. Cut back on sugar and refined carbs

Dr. Sarraju recommends scaling back on or eliminating:

Refined grains
Flour
White rice
Starchy vegetables (like white potatoes)

“It’s particularly important to reduce the consumption of sugar and foods with high-fructose corn syrup,” says Dr. Sarraju. “These foods are converted to triglycerides in your body.”

2. Focus on whole carbs and fiber

Think about how you’re building your meals. Eat certain foods to lower triglycerides — typically those that are good sources of whole carbs and fiber — like:

Beans
Oatmeal
Apples (with skin)
Pears
Greens
Sweet potatoes
Whole grains
Brown rice

Dr. Sarraju advises that increasing your fiber intake may lower lipid levels.

“If you have high lipid levels, there’s a good chance you don’t ingest close to the recommended 25 to 30 grams of fiber a day,” he says.

3. Eliminate alcohol

High triglyceride levels can be caused by excessive alcohol consumption as well. Once alcohol makes its way to your liver, it breaks down into cholesterol and fat.

So, if your levels are higher than normal, it might be a good idea to eliminate alcohol completely.

4. Prioritize physical activity

Exercising regularly can also play a huge part in managing lipid levels. During physical activity, your body uses fat as energy. So, any exercise helps improve insulin sensitivity, as well as reduce the amount of triglycerides in your liver.

Aim to get the recommended 150 minutes of moderate-intensity exercise each week, unless your doctor advises otherwise.

5. Manage high blood pressure

If your lipid levels are high, there’s a good possibility that it will cause your blood pressure to rise.

Your healthcare provider may suggest managing your high blood pressure with medication and lifestyle changes like exercise and diet.

“Certain blood pressure medications, like thiazides and beta-blockers, may raise the triglycerides,” clarifies Dr. Sarraju, “but sometimes, the benefits outweigh the risks, so discuss this with your healthcare provider.”

6. Manage diabetes

If you have diabetes, Dr. Sarraju stresses the importance of watching your overall carb consumption, which can raise your blood sugar levels.

“Poor diabetes control is a major factor in causing high triglyceride levels,” he notes.

This is important because diabetes tends to lower your HDL “good” cholesterol levels, while increasing harmful lipid levels.

So, what can you do? Focus on eating foods with fiber or healthy fats while limiting unhealthy fats. And talk to your healthcare provider about other ways to manage your diabetes.

7. Get enough sleep

By now, you know that getting quality sleep is important for a variety of reasons. And you can add “lowering triglycerides” to the list.

Higher levels have been linked to too much or not enough sleep, says Dr. Sarraju. When you sleep, your body has a chance to repair and restore itself. And if your sleep is poor, it can impact hormones like cortisol and ghrelin, which in turn, negatively affect lipid production.

“Disrupted sleep may be associated with disrupted diet and lifestyle, and may lead to unhealthy eating habits which, in turn, can increase triglyceride levels,” says Dr. Sarraju.

The goal? Aim to get about seven to nine hours of sleep each night.

8. Maintain a healthy weight

If you have obesity, your healthcare provider may recommend working toward a healthier weight. Focusing on a heart-healthy diet and physical activity are just a couple of ways to reach your weight loss goals.

“Weight has a profound impact on triglycerides,” says Dr. Sarraju. “If you lose as little as 5% to 10% of your body weight, your triglycerides can drop as much as 20%.”

In addition to having a positive effect on lipids, being at a healthy weight improves your overall heart health.

9. Reduce stress

When you’re stressed, your cortisol levels rise. More cortisol means higher blood sugar levels and more triglycerides. And when you’re stressed out, it’s more likely you’ll indulge in unhealthy foods.

Consider ways to reduce stress in your life. You can try meditation, yoga and deep breathing. But even carving out time in your busy day for a walk around the block or snuggling with your pet can help you relax and destress.

10. Stop using tobacco products

If you use tobacco, it may be time to form a plan to quit.

While we don’t fully understand the connection between tobacco and triglycerides, research shows that people who smoke tend to have higher amounts of triglycerides.

How long does it take to lower triglycerides?

On average, it can take several weeks to see those numbers improve. But sometimes, you can see changes rapidly. It all depends on a few different factors, like:

How high your levels are
If you’re also managing other medical conditions
What lifestyle changes you make

Key takeaways

If your triglyceride levels are high, your healthcare provider can help you create an effective management plan. This may include medications like statins.

“By improving your existing routine and making certain lifestyle changes, you could see changes in your triglyceride levels within a few weeks to months,” encourages Dr. Sarraju.