How to Lower Triglyceride Levels (Blood Fat)

Triglycerides are a type of fat (lipid) found in the blood and provide energy for the body. When you eat, any unused calories are converted into triglycerides and stored in fat cells for future use. Research into triglycerides and their impact on the risk of developing cardiovascular diseases and other conditions, including various cancers, is still ongoing. A doctor may prescribe medication, but simple lifestyle changes can also help lower triglyceride levels and reduce the risk of heart disease, heart attack, and stroke.

Reduce sugar intake. Simple carbohydrates, such as sugar and foods made from white flour, can raise triglyceride levels. In general, avoid carbohydrates that are white in color. This includes cookies, cakes, muffins, white pasta, white bread, candy, etc.

• Studies have shown that high fructose corn syrup is also a culprit in raising triglyceride levels. Excess fructose is a red flag for the body, so it's best to avoid it whenever possible. Be sure to read product labels to ensure the food you're buying doesn't contain this sugar.
• To curb sweet cravings, grab a piece of fruit. While fruit is high in sugar, it's natural sugar, unlike refined sugars.

Avoid harmful fats. A diet with leaner foods, reducing saturated fats and trans fats, can improve triglyceride levels. The American Heart Association advises people with high triglycerides to monitor their fat intake closely. The calories from fat should make up about 25%-35% of your daily calories, and they should come from "healthy fats."

• Avoid fast food and most processed foods. These often contain hydrogenated fats (trans fats), which are extremely harmful to health. If you live in the U.S., don't rely solely on product labels that claim to be trans fat-free. If a product contains less than 1 gram of trans fat per serving, manufacturers are allowed to label it as trans fat-free. Although it seems like a small amount, the overlooked quantity can quickly add up if not tracked. You can spot foods containing trans fats (even if labeled as free) if the ingredients list includes hydrogenated oils.
• Avoid saturated fats found in animal products, such as red meat, butter, and lard.

Switch to healthy fats. Replace harmful fats with those beneficial to health, as you still need to consume fats in moderation. Healthy fats include olive oil, nuts, and avocados.

• Try using healthy ingredients, like olive oil instead of butter for cooking, or snack on a handful of 10-12 almonds instead of cookies.
• Unsaturated fats, polyunsaturated fats, monounsaturated fats, and omega-3 fatty acids are examples of healthy fats.

Limit cholesterol in your diet. Try not to exceed 300 mg of cholesterol daily if you're just taking preventive measures. If you have heart disease, your cholesterol intake should not exceed 200 mg/day. Avoid the highest sources of cholesterol, such as red meats, egg yolks, and full-fat dairy products. Check food labels to see how much cholesterol you're consuming each day.

• Note that triglycerides and cholesterol are not the same. They are two distinct types of lipids in the blood. Triglycerides store unused calories and provide energy for the body, while cholesterol cannot dissolve in the blood and leads to problems.
• In response to growing concerns about high cholesterol, many companies are producing products with lower cholesterol content. To be labeled "low cholesterol," their products must meet government standards. Look for these products when grocery shopping.

Eat more fish. A fish-based diet, which is rich in omega-3s, can gently lower triglyceride levels. Fish like mackerel, lake salmon, herring, sardines, tuna, and salmon are the best choices, as leaner fish do not contain high omega-3 content.

• According to the American Heart Association's recommendations, to reap the triglyceride-lowering benefits of fish, most people should consume high-omega-3 fish at least twice a week.
• Getting enough omega-3s from food alone to lower triglycerides may be difficult, so a doctor might recommend fish oil supplements. Fish oil capsules are widely available at pharmacies and health food stores.

Maintain a diet rich in fruits, vegetables, and whole grains. While you should reduce sugar, processed foods, and simple carbs, you still need to eat whole grains, and consume plenty of vegetables and fruits. A nutrient-rich diet helps maintain both your mind and body health.

• Choose whole grain breads, pastas, and other grains like quinoa, barley, oats, and millet.
• Eat a variety of fruits and vegetables every day. Ensure that vegetables and fruits make up 2/3 of your plate at each meal.

Limit alcoholic beverages. Alcoholic drinks are high in calories and sugar, which can elevate triglyceride levels. Even small amounts of alcohol can increase these levels. Some studies suggest that drinking one glass of alcohol per day for women and two glasses for men may significantly raise triglyceride levels.

• Some people with very high triglycerides may need to completely eliminate alcohol.

Read product labels. When shopping for food, take a moment to read the nutritional information on product labels to decide whether to buy it or put it back. It only takes a minute but can save you from long-term health issues.

• If the product's label lists several types of sugar at the top of the ingredient list, consider putting it back. Be cautious of brown sugar, high-fructose corn syrup, honey, molasses, concentrated fruit juices, dextrose, glucose, malt, sucrose, and syrups. These are all sugars that can raise triglycerides.
• A good shopping tip is to focus on the outer aisles of the supermarket, where you'll typically find fresh produce, grains, and meats. Processed and packaged foods are usually in the middle aisles, so try to avoid those sections.

Lose weight. If you're overweight, even a modest weight loss of 5-10% of your body weight can help reduce triglycerides and cholesterol levels, as well as your risk of heart disease. Obesity increases fat cells, and people who maintain a healthy weight generally have normal triglyceride levels. Belly fat is a significant indicator of high triglyceride levels.

• A person’s overweight or obese status can be determined by their body mass index (BMI), which measures body fat. BMI is calculated by dividing a person’s weight in kilograms (kg) by their height squared in meters (m). A BMI of 25-29.9 is considered overweight, and a BMI above 30 is classified as obese.
• To lose weight, you need to reduce your calorie intake and increase physical activity. This is the best way to shed pounds. Be sure to consult a doctor, and possibly a nutritionist, before starting any weight loss, diet, or exercise plan.
• It’s also important to control portion sizes, eat slowly, and stop eating when you're full.
• You can track your weight loss progress! Perhaps you've heard of the first rule of weight loss: to lose one pound of fat, your body needs to burn 3,500 calories a week. It sounds like a lot, but it's simply burning 3,500 calories more than you consume in a week, or reducing your intake by 500 calories per day. You’ll lose 0.5 kg of fat per week following this principle!

Exercise regularly. To see results in lowering triglyceride levels, try to exercise for at least 30 minutes on most days of the week. Studies show that aerobic exercises (activities that raise your heart rate to at least 70%) for 20-30 minutes can help reduce triglycerides. You can go for a brisk walk every day, sign up for a swimming class, or hit the gym to burn off excess triglycerides.

• Find your target heart rate by subtracting your age from 220 and multiplying by 0.7. For example, if you're 20 years old, your target heart rate would be 140.
• Regular physical activity is a win-win; it boosts "good" cholesterol while lowering "bad" cholesterol and triglycerides.
• If you don’t have 30 minutes to exercise continuously, try splitting it into smaller segments throughout the day. Walk around your neighborhood, take the stairs when you reach your office, or do push-ups, yoga, or ab exercises while watching TV in the evening.

Consult a doctor. There is a lot of medical jargon and terminology to understand—terms like triglycerides, LDL cholesterol, HDL cholesterol, and more—that can be confusing. It’s best to seek accurate, clear, and up-to-date information about your health and risk levels from your doctor.

• The medical community hasn't yet definitively determined what triglyceride levels truly mean or what they indicate about your risk for cardiovascular diseases. While we know that high triglyceride levels are linked to an increased risk of heart disease, the relationship between lowering triglyceride levels and reducing heart disease risk is still unclear. It’s important to discuss with your doctor to get the latest information relevant to your specific situation.

Know what’s considered normal. According to the American Heart Association, a triglyceride level of 100 mg/dL (1.1 mmol/L) or lower is considered "optimal" for heart health. Use the following scale to assess what’s considered "normal" triglyceride levels:

• 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 higher)

Ask your doctor about medication. For some individuals with high triglyceride levels, medication might be the quickest solution. However, doctors usually only prescribe triglyceride-lowering medication as a last resort due to the potential risks of side effects, especially if you have other health conditions. Doctors often test triglyceride levels as part of a cholesterol exam (sometimes referred to as a lipid panel or lipid profile) before suggesting prescription drugs. You will need to fast for 9-12 hours (to reduce blood sugar) before your blood sample is taken to ensure accurate results. This is the only way to determine if medication is necessary. Here are some medications that may help lower triglyceride levels:

• Fibrates, such as Lopid, Fibricor, and Tricor
• Nicotinic acid or Niaspan
• Prescription omega-3 supplements, such as Epanova, Lovaza, and Vascepa