Lower triglycerides naturally with these lifestyle hacks

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

If you recently learned you have high triglycerides, read on to learn more about this blood fat and how to lower triglycerides naturally.

What are triglycerides, and how does it help to lower high-range levels naturally?

Triglycerides are stored forms of energy in the body. Our bodies turn extra calories into triglycerides and store them inside fat cells. You will likely not notice when you have too many triglycerides in your blood. That is why it is vital to have your levels checked.

High triglycerides, just like high total cholesterol, can be dangerous to your health. Research shows that high triglyceride levels contribute to hardened arteries and an increased chance of developing heart disease. In addition, if your triglycerides are very high, you risk developing pancreatitis.

Triglyceride ranges

• Normal - Less than 150 mg/dl (less than 1.7 mmol/L)
• Borderline high - 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
• High - 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
• Very high - 500 mg/dL or above (5.7 mmol/L or above)

Click here to learn more about triglycerides from the National Heart, Lung, and Blood Institute.

Causes and risk factors of high triglyceride levels

• Excess body weight
• High blood sugar from diabetes or prediabetes
• Insulin resistance
• High blood pressure
• Kidney and liver disease
• High-carbohydrate diets
• Hypothyroidism
• Taking certain medications
• Excessive alcohol intake
• Family history of high cholesterol

Key components of a healthy lifestyle help lower triglycerides naturally

Triglycerides are very responsive to lifestyle modifications. Here's what makes a difference-

Exercise

Strive to get 30 minutes of moderate aerobic activity into your day or 150 minutes a week. Aerobic exercise helps strengthen your heart and lungs and lower your triglycerides. In addition, research shows that consistent aerobic exercise raises HDL or good cholesterol levels.

Diet

Eating whole foods and limiting refined carbohydrates and added sugars can significantly impact triglyceride levels. Additionally, eating fish rich in omega 3 fatty acids, consuming a diet rich in dietary fiber, and replacing saturated fat with polyunsaturated fat also lower triglycerides.

Weight

Obtaining a healthy body weight may help lower your triglycerides naturally. Need help determining what it takes to lose weight and keep it off? MyNetDiary takes the guesswork out of figuring out how many calories your body needs. The app also offers an online community to support you along the way.

Alcohol

You may have heard that alcohol is heart-friendly. However, when it comes to triglycerides, it becomes more complicated. Alcohol breaks down and rebuilds into cholesterol and triglycerides in the liver. Consequently, high alcohol intake is linked to high triglyceride levels. If you want to lower your triglycerides naturally, try cutting back or eliminating alcohol, and then have your lipid levels rechecked.

Smoking

The chemicals in cigarettes cause damage to the heart and blood vessels. Increased damage translates to an increased risk for heart disease. Help your heart-health by quitting smoking today.

Omega 3 fatty acids

Research suggests that omega 3 fatty acids (in particular EPA) may help lower triglyceride levels. Discuss the possibility of adding a fish oil supplement (a natural source of omega 3) with your doctor.

Meeting with a nutrition professional to devise a plan for diet and triglycerides

There is no reason to go at it alone when it comes to changing your diet and lifestyle! Consider meeting with a registered dietitian to determine which foods to eat and which to avoid for a healthy heart. In fact, individuals who met with a registered dietitian for two to four sessions over twelve weeks reduced their dietary fat and saturated fat intake. This resulted in reductions in total cholesterol from 7-21% and reductions in triglycerides from 11-31%. To find a dietitian in your area, click here.

Medications

Sometimes healthy lifestyle changes are not enough to bring triglycerides into the target range. Talk to your doctor about whether they would suggest medication in addition to healthy lifestyle adjustments.

It is possible to lower triglycerides naturally by adjusting your diet and overall lifestyle. It may require some diet adjustments, though you are worth it!

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Other Health Issues->Cardiovascular Disease

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