How To Lower Triglyceride Levels
Triglycerides are a marker of heart health that are usually measured at the same time as cholesterol.
Having high triglycerides is linked with an increased risk of heart disease. If your healthcare provider says you have high triglycerides, know that there are ways to reduce your levels and lower your health risks.
Establish A Regular Meal Pattern
Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .
An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (
36 ).
Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.
Summary
While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
What Is The Difference Between Triglycerides And Cholesterol
You might be wondering how triglycerides are different from cholesterol. Both are essential types of fat that our bodies need to function, and they can be made in the body and sourced from our diet. Triglycerides and cholesterol are often lumped in together as part of a blood test called a lipid profile or lipid panel.
There are some important differences between the two.
Triglycerides are one of our main sources of energy. They are either transported to the parts of our body that need energy, or they are stored for use later.
Cholesterol is not a source of energy, but it is an important part of the makeup of our cells. It is one of the building blocks for some of the hormones our bodies make, the bile acids that help us digest food, and vitamin D. The body makes all the cholesterol that it needs.
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How Are Triglycerides Measured
Your doctor may give you a common test called a lipid panel. It checks for different types of cholesterol, including the levels of the “good” kind and the “bad” kind. The American Heart Association recommends that everyone 21 and older get a lipid panel at least every 5 years.
The levels are checked after an overnight fast. Fat from a recent meal can muddy the picture.
These tests are important because you rarely have any symptoms when your triglycerides are high, unlike with many other conditions.
What Can You Do At Home To Treat High Triglycerides
The main way to deal with high triglycerides is to eat better and get more exercise. Here are some guidelines to help you manage your level:
Moderate exercise: Try to exercise 5 or more days each week. Lack of movement makes it hard for your body to process blood sugar and triglycerides as it normally does. So itâs important for you to get up and get moving more each day. Skip the escalator or elevator and climb stairs. Get off the bus or subway one stop early and walk. Find activities you enjoy: Walk, swim, or ride a bike. Join a gym. Talk to your doctor before you begin any exercise plan.
Watch your weight: If youâre carrying extra pounds, losing 5% to 10% of your weight can lower triglycerides. People with a healthy weight are more likely to have normal levels. Belly fat is associated with higher numbers.
Eat less bad fat and carbs: Try to lower the saturated fat, trans fat, and cholesterol in your diet. Cutting back on carbohydrates will help, too. Foods high in saturated fat, such as red meat, boost levels. Butter and cheese contain these same triglyceride-boosting fats. Choose lean meats or protein alternatives, such as chicken and unprocessed turkey, that are lower in saturated fat.
Another healthy option: Make meatless meals. Vegetarian pastas, chilis, and stir-fries are a delicious alternative to meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetable or olive oil and feature plenty of vegetables.
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Fats: Choose The Right Ones
The body needs fats to function correctly, but some fats are more healthful than others. Choosing healthful fats may help reduce triglyceride levels.
Solid fats come from meat, full-fat dairy products, and some tropical oils, such as coconut and palm oil. These foods contain trans fats and saturated fats.
Trans fats and saturated fats raise triglyceride levels, so people should try to replace them wherever possible.
Unsaturated fats, especially polyunsaturated fats , can help lower triglyceride levels. Avocados and olive oil contain monounsaturated fats, also a healthful choice.
Omega-3 fats are present in cod liver oil, flaxseeds, and cold-water fish, such as salmon and sardines. People can add PUFAs to their diet by eating these foods.
How To Lower Triglycerides With Lifestyle Changes And Medication
- You can lower triglycerides by exercising, losing weight, and drinking less alcohol.
- If your triglycerides levels are very high like over 500 milligrams per deciliter your doctor may also recommend medication to lower triglycerides.
- Triglycerides, like cholesterol, are associated with a higher risk of heart disease if your levels are too high, though many people effectively lower these levels with lifestyle changes and medication.
- This article was reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A& M College of Medicine.
- Visit Insider’s homepage for more stories.
Like cholesterol, triglycerides are a form of fat, or lipid in fact, they’re the most common form of fat in a person’s body. After you eat, fat and calories that aren’t immediately put to use by your metabolism are stored as triglycerides in your body’s fat cells.
“You need triglycerides in the body for an energy source,” says Sanjiv Patel, MD, a cardiologist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center. “The issue becomes if you have too much.”
Here’s what you need to know about cholesterol and triglycerides, and how to lower your triglyceride levels if they get too high.
Read Also: How Do We Get Cholesterol In Our Bodies
Eat Fatty Fish Twice Weekly
Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.
This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .
Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .
Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.
Summary
Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.
Weight Loss And Triglyceride Levels
Weight loss is an important tool to get to a healthy triglyceride level. Because triglycerides are essentially fat stores, reducing the total amount of fat in the body will result in a lower triglyceride level in blood tests.
Even modest weight loss of 5% to 10% of total body weight helps to lower your triglyceride level. This means that going from a body weight of 300 lb to between 270 lb and 285 lb makes a big difference and lowers your risk of heart disease, stroke, and pancreatitis.
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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.
Consider The Bigger Picture
Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.
If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.
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When Should You See A Doctor
Because high triglyceride levels usually do not cause any symptoms, theyre typically spotted when a doctor orders a blood test that includes a lipid panel.
If you do not have high risk factors, including health conditions and some lifestyle factors, a doctor will order a lipid panel every few years to check cholesterol and triglyceride levels.
If your lipid panel results show above normal triglyceride levels, a doctor may suggest lifestyle changes focused on diet and exercise. If diet and exercise do not have the desired effect, they may recommend medication such as statins or fibrates.
Effect Of High Dose Omega
It should be noted that in this trial mineral oil was used as the placebo. In the placebo group the LDL-C, non-HDL-C, and CRP levels were increased during the trial . The impact of these adverse changes on clinical outcomes is uncertain and whether they contributed to the apparent beneficial effects observed in the individuals treated with EPA is unknown.
4) The OMEMI trial was a randomized trial of 1.8 grams per day of omega-3-fatty acids vs. corn oil placebo in patients aged 70 to 82 years with a recent myocardial infarction . Baseline LDL-C was approximately 76mg/dL, HDL-C was 49mg/dL, and TGs 110mg/dL. The primary endpoint was a composite of nonfatal myocardial infarction, unscheduled revascularization, stroke, all-cause death, and heart failure hospitalization after 2 years of follow-up. The primary endpoint occurred in 21.4% of patients on omega-3-fatty acids vs. 20.0% on placebo . TGs levels decreased 8.1% in the omega-3-fatty acid group and increased 5.1% in the placebo group while changes in LDL-C were minimal in both groups. Thus, similar to the STRENGTH trial no benefits on cardiovascular disease were observed with EPA + DHA treatment.
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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.
Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .
A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .
A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .
Summary
Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.
Pancreatitis Is A Unique Risk Of High Triglyceride Levels
You may not have heard of it before, but pancreatitis is the name for extreme inflammation of the pancreas, which is one of your vital organs. Pancreatitis is a serious disease with a high rate of hospitalization and sometimes even life-threatening complications.
When the pancreas becomes inflamed, the symptoms typically include nausea, vomiting, and severe upper abdominal pain. The two main causes are gallstones and heavy alcohol use though, many times, the exact cause cannot be identified. High triglyceride levels can be a trigger in up to 7% of acute episodes of pancreatitis. Other causes include:
-
Some medications
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Look At Your Prescription Meds
A bunch of different drugs can potentially raise triglyceride levels, including oral estrogen, corticosteroids, and antipsychotic drugs.
If your numbers recently measured high, be sure to review any prescription drugs you might be taking with your doctor. If one of your meds is the culprit, you can talk figure out a plan for protecting your heart health.
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.
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Effect Of Volanesorsen On Lipid And Lipoprotein Levels
FAMILIAL CHYLOMICRONEMIA SYNDROME
A double-blind, randomized 52-week trial evaluated the ability of volanesorsen vs. placebo to decrease TG levels in 66 patients with FCS . The primary end point was the percentage change in fasting TG levels at 3 months. As expected, there was a marked reduction in Apo C-III levels in the volanesorsen group and a small increase in the placebo group. Most importantly patients treated with volanesorsen had a 77% decrease at 3 months in TG levels whereas patients receiving placebo had an 18% increase in TG levels. The decrease in TGs in patients treated with volanesorsen persisted for 52 weeks . Significantly, 77% of the patients in the volanesorsen group vs. only 10% of patients in the placebo group had TG levels of less than 750 mg/dl, a level that would greatly reduce the risk of pancreatitis. In addition, patients who received volanesorsen had decreases in levels of chylomicron TG by 83%, apolipoprotein B-48 by 76%, nonHDL-C by 46%, and VLDL-C by 58% and increases in levels of HDL-C by 46%, apolipoprotein A1 by 14%, LDL-C by 136% , and total apolipoprotein B by 20%.
HYPERTRIGLYCERIDEMIA
DIABETES
Eating Reishi Mushroom Can Help
Reishi mushroom is beneficial to the cardiovascular system due to its high content of heart-saving substances including sterols, ganoderic acids, coumarin, mannitol, and polysaccharides.
According to a 2016 study published in PLOS One, reishi mushrooms, scientifically known as Ganoderma lucidum and originating in Mexico, were found to contain bioactive compounds that exhibit hypocholesterolemic properties and prebiotic effects.
The ganoderic acids in Reishi mushroom help lower triglyceride levels, remove excess cholesterol from the blood, lower blood pressure, reduce platelet stickiness, and even help correct arrhythmias.
For lowering triglycerides, you can take reishi mushroom extract. The appropriate dose depends on factors such as age and current health conditions, so consult your doctor first.
Note:
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A Promising New Treatment For High Triglycerides
- By Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing
When you think about fat circulating in the bloodstream, you might immediately think of cholesterol. But theres another type of fat you shouldnt ignore: triglycerides. As with cholesterol, high triglycerides can also increase the risk of having a heart attack. Existing drugs for lowering triglycerides arent that good at reducing heart attack risk. Thats why a report on a new way to lower triglycerides, New England Journal of Medicine, is generating some excitement among cardiologists.
What Are The Types Of Fibrate Drugs
There are several types of fibrates. You may take:
Last reviewed by a Cleveland Clinic medical professional on 02/10/2022.
References
- American Heart Association. Cholesterol Medications. Accessed 2/10/2022.
- Blais JE, Kin Yi Tong G, et al. Comparative efficacy and safety of statin and fibrate monotherapy: A systematic review and meta-analysis of head-to-head randomized controlled trials. 2021 Feb-. PLoS ONE 16: e0246480. Accessed 2/10/2022.
- Singh G, Correa R. Fibrate Medications. Treasure Island : StatPearls Publishing 2021 Jan-. Accessed 2/10/2022.
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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.
Mechanisms Accounting For The Volanesorsen Induced Lipid Effects
Volanesorsen binds to apo C-III mRNA leading to increased degradation and thereby inhibits the hepatic synthesis of apo C-III protein resulting in a reduction in plasma apo C-III levels . Apo C-III has a number of important effects on the metabolism of TG rich lipoproteins . Apo C-III is an inhibitor of LPL and therefore decreasing apo C-III levels will enhance LPL activity. In patients with FCS this will not be important because patients with this disorder have defects in components of the LPL complex that result in the inability to increase LPL activity. Studies have shown that apo C-III stimulates the production and secretion of VLDL by the liver. This effect is also not likely to be of primary importance in patients with FCS as the very high TG levels are primarily due to chylomicrons and not VLDL. Whether apo C-III regulates chylomicron secretion by the intestine is unknown. Finally, and most importantly, Apo C-III inhibits the binding of TG rich lipoproteins to hepatic LDL receptors and LDL receptorrelated protein 1 decreasing the clearance of TG rich lipoprotein particles. A decrease in apo C-III will accelerate the clearance of TG rich lipoproteins, which likely accounts for the ability of volanesorsen to decrease TG levels in patients with FCS.
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