Best Ways to Lower Triglyceride Levels

High cholesterol levels may take center stage when it comes to your risk of heart disease and stroke, but there’s another important readout to watch in your blood test: high triglycerides levels.

Triglycerides are one type of fat, that found in the blood.

Under normal circumstances, triglycerides are an important source of energy for the human body.

However, excess triglycerides can affect cardiovascular health because they promote atherosclerosis, the buildup of plaque in the arteries, which increases the risk of heart disease.

High triglycerides are also associated with other related health conditions, including insulin resistance and metabolic syndrome.”

As National Lipid Association, almost one-third of American citizens have high triglyceride levels.

If you’re one of them, the good news is that there are ways to lower your triglyceride levels, usually simply through diet and exercise.

What are high triglycerides?

There are different levels of high triglyceride levels (medically known as hypertriglyceridemia).

Normal (less than 150 mgdL)

Borderline high (150-199 mg/dL)

High (200-499 mg/dL)

Very high (over 500 mgdL)

Some evidence suggests that an even lower threshold of triglycerides, well below 150 mgdL, may be more beneficial for cardiovascular health.

Why are high levels of triglycerides harmful?

These fats have a particularly sinister effect on other molecules in the blood.

According to the association, when both triglycerides and “bad” low-density lipoprotein (LDL) cholesterol are high, the risk of heart disease and stroke increases.

The impact of lifestyle changes

When it comes to controlling high triglycerides, there are two very important factors: a heart-healthy diet and regular physical activity.

Diet and exercise are first-line treatments for most hypertriglyceridemias.

According to the American College of Cardiology, dietary changes can help some people lower triglycerides by more than 70 percent; exercise can reduce them by as much as 30 percent; and losing just 5 to 10 percent of your body weight can reduce triglyceride levels by 20 percent.

In fact, the National Heart, Lung, and Blood Institute has developed a specific program called therapeutic lifestyle changes (TLCs) to help people improve triglyceride and total cholesterol levels and reduce their risk of heart disease.

Nutrition expert and medical Doctors and recommend following such guidelines to get help lower triglycerides.

1. Choose unsaturated fats

There are 2 types of unsaturated fats: polyunsaturated fats and monounsaturated fats.

They come primarily from plants (as well as some types of fish) and are considered good for heart health.

Unsaturated fats are found in:

avocado

Rapeseed Oil

nut

olive oil

Peanut Oil

seed

Additionally, omega-3 fatty acid is one type of polyunsaturated fat that helps lower triglycerides. 2nd types of omega-3 fatty acids (DHA and EPA) are found in seafood, such as salmon fish and herring, while another type (ALA) is found in plants, such as flaxseeds, walnuts (dry fruit), and chia seeds.

Several studies, including one in the Journal of Clinical Investigation, have found that omega-3 fatty acids can significantly reduce blood triglyceride levels.

While there are no specific guidelines for how much ALA you should consume, the Dietary Guidelines for Americans recommend that adults eat at least 8 ounces of seafood per week.

2. Limit saturated fat intake

To help control triglyceride levels, TLC recommends that less than 7% of your total daily calories (equivalent to about 140 calories on a 2,000-calorie diet) should come from saturated fat.

Instead of eating fatty meats, chicken with skin, or full-fat dairy products, choose foods that are low in saturated fat, including fat-free or low-fat dairy products, lean meats, fish, skinless whole grains, poultry breasts, vegetables and fruits.

When cooking, use polyunsaturated and monounsaturated fats, such as olive oil, avocado oil, canola oil, corn oil, soybean oil, or safflower oil.

3. Eliminate trans fats

A meta-analysis of 16 studies by the World Health Organization found that replacing trans fats with polyunsaturated or monounsaturated fats can lower triglyceride levels.

Although the U.S. Food and Drug Administration has banned the widespread use of trans fats in packaged foods, trace amounts of trans fats may still be found in shortening, fried foods, margarine, nondairy coffee creamer, baked goods and microwave popcorn.

Trans fats must appear on the Nutrition Facts food label, but if there are trace amounts (up to 0.5 grams per serving), they can be listed as 0 grams of trans fat.

4. Eat more fiber

There are 2 kinds of dietary fiber: soluble and insoluble.

Soluble fiber plays an important role when it comes to heart health and lowering triglycerides because it works by helping fat pass out of the intestines before it can be absorbed.

A study in Current Developments in Nutrition found that higher intakes of soluble and total fiber were associated with lower triglyceride concentrations.

Aim for ten to twenty five grams of soluble fiber each day. Good sources include oats, barley, some fruits (like oranges and pears), vegetables like carrots, and beans.

5. Avoid added sugars and simple carbohydrates

Too much sugar is a dietary no-no for many reasons (tooth decay, diabetes), but it can also cause another kind of damage to your heart.

Cleveland Clinic report says, excess sugar can raise triglyceride levels while inhibiting the enzymes that break down triglycerides.

A study in the Journal of the American Heart Association showed that people who drank more than 12 ounces of soda per day (a major source of sugar) were more than 50% more likely to have high triglycerides.

A study in BMC Medicine found that consuming more added sugar was associated with higher triglyceride concentrations.

The American Heart Association recommends that men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day and women no more than 6 teaspoons (25 grams or 100 calories).

Simple carbohydrates (those found in foods like white bread, white rice, white potatoes, sugar-sweetened beverages, sweetened cereals, cakes and cookies) can also raise triglycerides, according to the National Lipid Association.

Instead, choose complex carbohydrates such as whole-grain breads, cereals and pastas, brown and wild rice, and fresh fruit.

People with very high triglyceride levels may need to be especially strict about limiting their sweets intake.

This may mean cutting out all added sugars and sticking to a low-fat diet.

6. Eat nuts in moderation

A review and meta-analysis in the American Journal of Clinical Nutrition found that nut consumption can reduce triglycerides as well as total and LDL cholesterol.

According to the Mayo Clinic, nuts are heart-healthy for a variety of reasons. Including being high in unsaturated fats, omega-3 fatty acids, fiber, plant sterols and L-arginine, an amino acid that has been link to lowering blood pressure and improving cholesterol and triglycerides.

Keep in mind that nuts are also high in calories. So your intake should be in limit to one serving per day, which is about 28 grams.

Try adding some heart-healthy nuts to your diet:

almond

Brazil nuts

cashew

hazelnut

Macadamia Nuts

walnut

pistachio

Walnut

Limit alcohol intake

A study in Current Opinion in Lipidology found that heavy drinking is associated with elevated plasma triglycerides.

The National Lipid Association recommends that women have no more than one drink per day and men have no more than two drinks per day.

7. Enjoy plant protein

While you’re cutting back on foods high in saturated fat, like burgers and bacon, consider incorporating more plant-based proteins into your diet, which are generally lower in saturated fat and higher in unsaturated fat.

Although research is limited, there is some evidence that soy protein can help lower triglyceride levels.

The American Heart Association published a landmark paper stating that in people with elevated cholesterol levels, “consumption of more than 25 grams of soy protein per day…can improve lipid profiles.”

8. Exercise more

According to the National Lipid Association, the Centers for Disease Control and Prevention (CDC) physical activity guidelines recommend 150 minutes of moderate-intensity aerobic exercise per week (about 30 minutes per day, five days a week) to significantly reduce triglyceride levels.

Although researchers aren’t entirely sure how exercise helps lower triglyceride levels, it’s likely that your muscles use lipids (fats) as fuel, which helps lower triglyceride levels in your blood.

Exercise doesn’t have to mean breaking a sweat. A study in Clinical Cardiology found that an eight-week regimen of moderate-intensity aerobic exercise significantly reduced triglyceride concentrations in people with coronary artery disease.

You can also break these exercises into smaller sessions, such as 10 minutes three times a day.

Remember, some physical activity is better than none; according to the CDC, just 60 minutes of moderate-intensity aerobic activity per week can reap health benefits.

9. Maintain a healthy weight

Among numerous other benefits, keeping your weight within a healthy range can help control your triglyceride levels.

If you’re overweight or obese, you don’t have to put in a lot of effort to see changes: A study from Translational Behavioral Medicine found that losing just 5% to 10% body weight can lower your triglyceride levels.

Combining the above dietary changes with the exercise suggestions can help you get start on losing weight.

10. Reduce stress

Stress can affect many aspects of your health, and triglycerides are no exception.

Stress and its related behaviors, including lack of sleep, have been linked to elevate triglycerides and poor cardiovascular health.

A study in the journal Medicine found that psychological stress is a significant risk factor for high triglyceride and high cholesterol levels.

While it’s not entirely clear why stress causes triglyceride levels to rise, experts speculate that people who are under stress tend to eat less healthily.

Additionally, when the stress hormone cortisol is release, it raises the body’s blood sugar levels, which in turn leads to more triglyceride production.

Supplements to Help Lower Triglycerides

While nutritionists and doctors generally recommend a diet-first approach to reducing your risk (including lowering your triglyceride levels), there are some supplements that may be effective.

Before you start taking any supplements, talk to your healthcare provider to make sure they won’t interfere with any medications you’re taking.

They include:

1. Omega 3 fatty acids

Fish, nuts, and seeds are good sources of omega-3s, but if you don’t get enough of them in your diet (the adequate daily intake of omega-3s for men is 1.6 grams and 1.1 grams for women), you may need a supplement.

Omega-3 supplements come in the form of oils (including fish oil, krill oil, or cod liver oil) or capsules and gummies.

According to the National Institutes of Health’s Omega-3 Fatty Acids Fact Sheet for Health Professionals, a typical fish oil supplement contains 180 mg EPA and 120 mg DHA, while 1 teaspoon of fish oil can provide 1.6 grams of omega-3s.

2. Phytosterols and Sterols

Sterols and phytosterols are compounds, these found in vegetables, fruits, nut, whole grains, seeds, and oils like olive and avocado oils.

While it’s best to eat more foods that contain these substances, taking a supplement containing a total of 2 grams of plant sterols per day is another option.

How long does it take to see changes in triglyceride levels?

The good news is that making lifestyle changes, including eating more soluble fiber, eating less saturated and trans fats, adding omega-3 foods to your diet, limiting alcohol, starting an exercise program, and taking heart-healthy supplements, can produce results quickly.

With lifestyle changes, triglyceride levels can drop quickly. Sometimes the results can be see within a few days.

So even if your triglyceride numbers have always been high, there’s evidence that you can quickly get them down to healthy levels with some simple lifestyle changes.