Simple Ways to Lower Your Triglycerides​

Triglycerides are a type of fat found in your blood. They are the excess calories stored in your fat cells for later use. Having too many triglycerides in the blood can increase your risk for heart disease

Aim for a healthy-for-you weight
When you eat more calories than your body needs, your body turns those calories into triglycerides and stores them in fat cells. 
Working toward a moderate body weight by consuming fewer excess calories can be an effective way to lower your triglyceride levels. 
Research has shown that losing even a modest 5-10% of your body weight can significantly reduce triglyceride levels.

Limit Sugar Intake
Added sugar is a big part of many people’s diets. 
Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors. 
Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides

Follow a lower carb diet​
Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells. 
A low carb diets have been linked to lower blood triglyceride levels. 
A study compared low fat and low carb diets and researchers found that those on the low carb diet had greater decreases in triglyceride levels than those on a low-fat diet.

Eat more fiber
Dietary fiber is found naturally in fruits, vegetables, and whole grains. 
It’s also found in many other plant sources, including nuts, seeds, cereals, and legumes. 
Including more fiber in your diet can slow down absorption of fat and sugar in your small intestine, helping to decrease the levels of triglycerides in your blood. 

Exercise Regularly
Aerobic exercise can increase the amount of HDL (good) cholesterol in your blood, which can then lower triglyceride levels. 
The benefits of exercise on triglycerides are most apparent in long-term exercise regimens. 
One study in people with heart disease showed that exercising for 45 minutes 5 times per week led to a significant decline in blood triglycerides. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436502/ 

Limit Alcohol Intake
Alcoholic beverages are often high in sugar, carbs, and calories.
If these calories remain unused, they can be converted into triglycerides and stored in fat cells. 
Alcohol consumption can increase blood triglycerides by up to 53%, even if your triglyceride levels are normal to begin with. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408510/ 

Avoid Trans Fats
Artificial trans fats are a type of fat added to processed foods to increase their shelf-life.
Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils. 
Due to their inflammatory properties, trans fats have been attributed to many health problems, including increased LDL (bad) cholesterol levels and heart disease. 

Eat fatty fish twice weekly
Fatty fish contain omega-3 fatty acids that have the ability to lower blood triglycerides. 
Salmon, herring, sardines, tuna, and mackerel are all high in omega-3 fatty acids. 
A study showed that eating salmon twice a week significantly decreased blood triglyceride concentration.
https://pubmed.ncbi.nlm.nih.gov/27632909/ 

Increase your intake of unsaturated fats
Olive oil, nuts and fish are high in monounsaturated and polyunsaturated fats and can reduce blood triglyceride levels, especially if they are replacing carbohydrates in your diet. 
Researchers found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943062/ 

Add soy protein to your diet
Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits. 
Soy protein can be found in foods like soybeans, tofu, and soy milk. 
A review of 46 studies found that regular consumption of soy protein significantly lowered triglyceride levels in postmenopausal women.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/ 

Eat More Tree Nuts
Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids, and unsaturated fats, all of which work together to lower blood triglycerides. 
Tree nuts include almonds, walnuts, cashew, pistachios etc.
One analysis of 61 studies showed that each daily serving of tree nuts decreased triglycerides by an average of 2.2 mg/dL (0.02 mmol/L).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658458/ 

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​