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How To Get Triglycerides Level Down

How Long Does It Take To Lower Triglycerides

How To Lower Your Triglycerides Fast And Naturally

Lowering triglyceride levels can require a change in dietary and lifestyle habits. If these steps are implemented, then it is possible for some people to see lower triglyceride levels in a matter of a few days, according to the University of Massachusetts Medical School.

Although triglycerides are important in the body for energy, a high triglyceride count may increase the risk for heart disease, according to Mayo Clinic. The normal level of triglyceride, which is a type of fat, should be less than 150 milligrams per deciliter.

When triglyceride levels are high, the American Heart Association recommends lowering these levels by changes in diet and lifestyle habits, notes Mayo Clinic. Foods that contain excess sugar, refined carbohydrates and fats should be eliminated from the diet. Foods to eat, which can lower these levels, include tuna, salmon, beans, oat bran, fruits, vegetables and whole grains. Changes in lifestyle habits can entail losing weight, exercising and not consuming alcohol.

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How Can I Lower Cholesterol And Triglycerides Together

If you have high triglyceride levels, it is also possible that you have too much low-density lipoprotein , or bad, cholesterol.

A diet rich in fruits and vegetables can help with triglyceride levels. Fruits high in soluble fiber can also help reduce too much cholesterol absorption. These include:

  • thyroid disease

If you have high triglycerides, you may also have low levels of HDL cholesterol. Contact your doctor if you feel you are at risk of high triglycerides and low HDL.

High Triglycerides: What Foods Should You Avoid

Poor eating habits can be the cause of high blood triglyceride levels which tends to weaken the immune system and cause dangerous diseases. Therefore, the following foods should be avoided:

Alcohol: Consuming alcohol in excess of the allowable daily allowance can be the cause of high triglyceride levels. In order to slow down the increase in blood triglycerides, it is advisable not to drink more than one 33 cl beer per day. If you cant stop drinking alcohol, you may be able to replace it with a glass of antioxidant-rich red wine.

Therefore, if your triglyceride levels are high, drinking alcohol is prohibited.

High-sugar foods: Processed foods are generally high in carbohydrates, or hidden sugars. Therefore, it is important to be very careful as sugar is used in the form of glucose, sucrose, sucrose, galactose, fructose and sorbitol.

Here is a list of sweet foods not to eat during hypertriglyceridemia:

White SugarRaw SugarBrown SugarBrown SugarMaple SyrupCorn SyrupNutella Chocolate and hazelnut toastGranola barsDonutsFruit juicesSoft drinks

However, what foods should be preferred to avoid high triglycerides?

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Eliminate Or Reduce Alcohol

Drinking can also raise your triglycerides.

Alcohol stops your liver from making lipoprotein lipase an enzyme that breaks down triglycerides. As a result, drinking increases your blood triglycerides.

Cutting down on alcohol consumption is a good way to get your blood markers back into a normal range.

What Are Risk Factors For High Triglycerides

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Factors that may raise triglyceride levels include:

  • Excessive alcohol use.
  • American Academy of Family Physicians. High Cholesterol. Accessed 11/182/2021.
  • American Heart Association. Cholesterol. Accessed 11/18/2021.
  • Centers for Disease Control and Prevention. Getting Your Cholesterol Checked. Accessed 11/18/2021.
  • Hormone Health Network. Triglycerides. Accessed 11/18/2021.
  • MedlinePlus. Triglycerides Test. Accessed 11/18/2021.
  • Merck Manual Consumer Version. Overview of Cholesterol and Lipid Fats. Accessed 11/18/2021.
  • National Heart, Lung and Blood Institute. High Blood Triglycerides. Accessed 11/18/2021.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

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Skip The Sweet Drinks

One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.

Increase Your Intake Of Unsaturated Fats

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .

Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.

A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .

One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.

It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .

Summary

Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.

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Thoughtful Talks With My Health Care Professional: My Cholesterol Treatment Plan

Your health care professional can help you reach your health goals, including keeping your cholesterol at healthy levels.

Making decisions with your health care team is the best way to create a treatment plan youll be more likely to stick to. If you dont understand something, ask for further clarification.

Heres a helpful checklist that you and your health care professional can go through to determine your risk and the best treatment options for you.

How Do Triglycerides Circulate In The Blood

Lower Your Triglycerides Fast

Pure cholesterol cannot mix with or dissolve in the blood. Instead, the liver packages cholesterol with triglycerides and proteins called lipoproteins. The lipoproteins move this fatty mixture to areas throughout the body.

Types of these lipoproteins include very low-density lipoproteins , high-density lipoproteins and low-density lipoproteins .

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/11include More Fibre In Your Diet

We all know fibre helps us in losing weight by keeping us fuller for longer and stopping us from binge eating.

Some common sources of fibre include nuts, cereals and legumes. Having more fibre decreases the absorption of fat and sugar in the small intestine, which helps lower the triglycerides levels in the blood.

Stay Wary Of Trans Fats

Another category of unhealthy fats include trans fats which increase the levels of LDL in your body. A variety of food products that you pick from the shelf are rich in trans fat and is labelled hydrogenated oil. This type of oil is made by adding hydrogen to vegetable oils in an effort to increase the shelf life of the product.

It is thus important that you read the labels of the products you buy and avoid the ones that contain trans fat.

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Causes Of High Triglycerides

In many cases, habitual overeating causes high triglycerides. Occasionally, the trigger is an underlying condition such as:

  • Excessive alcohol consumption
  • Some types of liver disease
  • Some types of kidney disease
  • Some genetic disorders, including the inherited disease familial hypertriglyceridemia and familial combined hyperlipidemia .

Eat Your Biggest Meals Earlier In The Day

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To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.

A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.

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Ask Your Doctor About Natural Supplements

Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.

Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.

Below are a few of the main supplements that have been studied:

  • Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (

Summary

Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.

Limit Your Added Sugar

You know that too much of the sweet stuff is bad news, and thats definitely the case here. When youre eating sugary foods, its easy to end up chowing down on more calories than your body needs.

The excess will be turned into triglycerides, which can lead to serious trouble:One 15-year study found that people who got 25 percent of their calories from sugar were twice as likely to die from heart disease as those who ate significantly less.

The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day.

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Why Lowering High Triglyceride Levels Matters

The national guidelines for fasting triglyceride levels in healthy adults are:

  • Normal: Under 150 milligrams per deciliter .
  • Borderline High: 151200 mg/dl.
  • High: 201499 mg/dl.
  • Very High: 500 mg/dl or higher.

When your triglyceride levels are high and you have a high amount of LDL cholesterol or a low amount of HDL cholesterol, all of this could contribute to the development of fatty buildups within the artery walls of the heart. The buildup can increase your risk of heart attack and stroke.

How Is Triglyceride Different From Cholesterol

How to Lower Triglycerides

While triglycerides and cholesterol are both fatty substances known as lipids, there is a significant difference in both. Triglycerides, primarily, are fats while cholesterol is odourless, waxy substances produced by the liver.

There is also an underlying difference in the functions of both substances. Triglycerides store unused and excess calories that are used by your body for energy formation. Cholesterol is responsible for building certain cells and hormones.

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Foods That Lower Triglycerides Naturally

Having high triglyceride levels is often part of the criteria when diagnosing high cholesterol, and it also plays a role in cardiovascular disease and strokes. Keeping triglyceride levels down in our blood stream may require the use of pharmaceutical medication, exposing you to the annoying and potentially harmful side effects. Thankfully, there is a natural way to regulate cholesterol and triglyceride levelsit includes keeping a healthy diet and simple lifestyle changes that will not only make you feel healthier but keep your blood vessels and heart muscles performing at their best. Here you will find a list of food that lower triglycerides.

Studies show over the past 30 years that more and more Americans are becoming overweight, leading to high triglyceride levels becoming a serious issue. They are linked to an increased risk of stroke and heart attack and may actually have a genetic predisposition, with high triglyceride levels and low good cholesterol numbers having a tendency to run in the family.

It is good to know what is considered a normal and abnormal triglyceride level.

  • Normal: Less than 150mg/dl

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Foods That Can Help Lower Triglycerides

The way you prepare food can also have an impact on triglycerides. One approach to lower triglycerides naturally is choosing healthy fats, like extra virgin olive oil, instead of saturated fats, like butter and lard, when its time to fry or saute something to eat.

Adding foods rich in omega 3 fatty acids, like salmon, flax seeds, and chia seeds, can also help. The American Heart Association currently recommends at least 1 gram of omega-3 fatty acids per day.

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Limit Your Sugar Intake

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

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.

A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.

How Quickly Can I Lower My Cholesterol

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Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.

If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.

You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.

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Lowering Triglycerides Without Medication

Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.

  • Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
  • Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
  • Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
  • Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
  • Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
  • Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
  • Stop smoking. It isnt good for triglyceride levels or for anything else.

About the Author

Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing

Include Nuts In Your Diet

Nuts provide a concentrated dose of fiber and healthy fats, which work together to lower blood triglycerides.

An analysis of 61 studies on the effects that nuts have on our health showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL. Other epidemiological studies found that you will get the greatest health benefits if you consume between 37 servings of nuts per week.

Here are some nutty recipes you can try to get more nuts in your diet:

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Cut Back On Sugar And Refined Carbs

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.

What Can Raise Your Triglycerides

Cholesterol Healthy Diet : How to Bring Your Cholesterol & Triglycerides Down

Triglycerides can be raised due to what doctors refer to as ‘primary’ and ‘secondary’ causes, explained below. Some people have a combination of both.

It is very important that your doctors investigates all these potential causes so that you can start treatment.

Primary causes of raised triglycerides

‘Primary’ refers to inherited conditions which cause raised triglyceride levels.

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What Are The Risks Of Having High Triglycerides

High triglyceride levels often go along with high cholesterol and come with the same elevated risk of chronic health problems. In fact, a high triglyceride level is one of the criteria for metabolic syndrome, a combination of health issues that leads to an increased risk of diabetes, heart disease, and stroke.

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Metabolic Syndrome Risk Factors

High triglyceride levels are associated with a collection of disorders known as metabolic syndrome. A person with metabolic syndrome has an increased risk of developing diabetes, stroke or heart disease.A person is classed as having metabolic syndrome when they have any three of the following factors:

  • Central obesity excess fat in and around the stomach
  • High blood pressure
  • Higher than normal blood glucose levels
  • Low HDL cholesterol
  • High blood triglycerides.

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Dos And Donts In Managing High Triglycerides:

  • DO exercise regularly.
  • DO eat more fruits and vegetables and high-fiber foods such as oat bran. Cook with monounsaturated fatsolive, peanut, and canola oils.
  • DO stop smoking.
  • DO lose weight by changing your diet and doing aerobic exercise, such as walking, jogging, bicycling, or swimming. Exercise at least 30 minutes daily.
  • DONT forget to treat other medical conditions such as diabetes and underactive thyroid.
  • DONT drink more than two alcoholic drinks per day.
  • DONT change your diet or medicines without your doctors approval.

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