Triglycerides: What They Are & Proven Ways to Lower Triglycerides Naturally

Triglycerides are a type of fat found in the blood. After you eat, your body converts any calories it doesn’t need to use right away into triglycerides, storing them in fat cells. Later, hormones release these triglycerides for energy.

While triglycerides are essential for overall health, high levels can increase the risk of heart disease and may signal metabolic syndrome. This condition includes a combination of risk factors such as high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels.

How to Lower Triglycerides

Keeping triglyceride levels in check is essential for heart health. Recent studies highlight several effective strategies:

Improve Your Diet

Eating a heart-healthy diet plays a key role in lowering triglycerides. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, has been associated with a 12-14% reduction in triglyceride levels. Increasing dietary fiber and replacing trans fats with unsaturated fats can further support healthy triglyceride levels.

Maintain a Healthy Weight & Stay Active

Regular physical activity helps burn calories and reduce fat stores, directly lowering triglyceride levels. Even moderate exercise, such as brisk walking or cycling, can make a significant difference. Achieving and maintaining a healthy weight also plays a crucial role in triglyceride management.

Increase Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish like salmon and mackerel, as well as in supplements like fish oil, can help lower triglyceride levels by 25-30%. Adding these healthy fats to your diet can support both heart and brain health.

Cut Back on Added Sugars & Refined Carbs

Reducing simple carbohydrates—such as white bread, pastries, and sugary drinks—can prevent insulin spikes that lead to increased triglyceride production. Opt for whole grains, legumes, and fiber-rich foods to support better blood sugar and lipid levels.

Limit Alcohol Intake

Alcohol is high in sugar and empty calories, which can contribute to higher triglyceride levels. Cutting back or eliminating alcohol can significantly improve your triglyceride numbers, especially for those with already elevated levels.

The Bottom Line

Maintaining healthy triglyceride levels is crucial for heart health. Simple lifestyle changes—such as improving your diet, exercising regularly, managing weight, and limiting sugar and alcohol—can have a lasting impact. Always consult with a healthcare professional before making major changes to your lifestyle or medication plan to ensure a personalized approach to your heart health.