Lowering triglycerides focuses on lifestyle: cut added sugars and refined carbs, lose 5-10% body weight if needed, limit alcohol, eat fatty fish or discuss omega-3s, and get regular aerobic and resistance exercise. Clinicians may prescribe medications (fibrates, prescription omega-3s, statins) when lifestyle changes are insufficient or levels are very high. Recheck lipids and consult a clinician for personalized care.

What triglycerides are and why they matter

Triglycerides are the main form of stored fat in the body and circulate in the blood. High levels are associated with increased cardiovascular risk and can lead to pancreatitis when very high. Regular testing with a fasting or nonfasting lipid panel helps track levels and guide care.

Lifestyle first: diet, weight, and alcohol

Dietary changes give the largest, most predictable reductions. Cut added sugars and refined carbohydrates (white bread, pastries, sugary drinks) and replace them with whole grains, vegetables, and legumes. Limit or avoid alcohol - even small amounts can raise triglycerides in some people.

Aim for gradual weight loss if you are overweight. Losing 5-10% of body weight often lowers triglycerides noticeably. 1

Include fatty fish (salmon, mackerel, sardines) twice a week to add omega-3 fats, which can reduce triglycerides. Over-the-counter fish oil supplements provide omega-3s, but talk with your clinician before starting supplements, especially if you take blood thinners.

Move more: physical activity

Regular aerobic activity lowers triglycerides and improves overall metabolic health. Aim for at least 150 minutes per week of moderate-intensity exercise (brisk walking, cycling) or 75 minutes of vigorous activity. Include resistance training two or more days per week as part of a balanced routine. 2

When medications are appropriate

If lifestyle changes do not lower very high triglycerides or if levels put you at immediate risk (for example, to prevent pancreatitis), clinicians may recommend medication. Options can include fibrates, prescription omega-3 formulations, and statins when atherosclerotic cardiovascular disease risk is a concern. Decisions depend on your overall risk profile and other lab values. Discuss risks and benefits with your clinician. 3

Practical checklist to lower triglycerides

  • Reduce added sugars and refined carbs; favor fiber-rich whole foods.
  • Lose excess weight gradually (5-10% as an initial target). 4
  • Limit alcohol or stop if levels are high.
  • Eat fatty fish twice weekly or discuss omega-3 supplements with your clinician.
  • Exercise regularly (150 min/week moderate or equivalent). 5
  • Recheck lipids after 3 months of lifestyle changes or sooner if levels are very high.

When to see a clinician

Seek medical care if triglycerides are extremely high, if you have abdominal pain (possible pancreatitis), or if lifestyle changes fail to lower levels. A clinician will interpret your triglycerides alongside LDL, HDL, blood pressure, diabetes status, and family history to form a treatment plan.
  1. Confirm current clinical triglyceride category thresholds (normal, borderline-high, high, very high) used by major guidelines.
  2. Verify recommended weight-loss percentage (5-10%) and its typical effect on triglyceride reduction.
  3. Confirm physical activity guideline used (150 minutes/week moderate intensity) for triglyceride and cardiovascular benefit.
  4. Verify common medication classes used for high triglycerides and indications for prescription omega-3 formulations.

FAQs about How To Lower Triglycerides

How quickly can lifestyle changes lower triglycerides?
Many people see meaningful reductions within 6-12 weeks after improving diet, losing modest weight, and increasing physical activity. Recheck your lipid panel as your clinician advises.
Will cutting fat from my diet lower triglycerides?
Reducing added sugars, refined carbs, and excess calories matters more for triglycerides than cutting all dietary fat. Emphasize whole foods and healthy fats like those in fatty fish and nuts.
Do omega-3 supplements help?
Omega-3 fatty acids from fatty fish or supplements can lower triglycerides. Prescription formulations are used for higher levels; talk with your clinician before starting supplements.
When are medications needed?
Medications are considered if triglycerides remain very high despite lifestyle changes or if levels put you at risk for pancreatitis or increased cardiovascular risk. Your clinician will recommend appropriate therapy.
Does alcohol affect triglycerides?
Yes. Alcohol can raise triglyceride levels, and stopping or reducing intake often lowers them, sometimes substantially.

News about How To Lower Triglycerides

Why You Should Be Concerned About High Triglycerides—and What To Do About It - health.com [Visit Site | Read More]

How To Manage High Triglycerides With Diabetes - Making Sense of Diabetes [Visit Site | Read More]

What are the best supplements for lowering cholesterol? - Medical News Today [Visit Site | Read More]

Mayo Clinic Minute: What high triglycerides mean and why it matters to your heart - Mayo Clinic News Network [Visit Site | Read More]

7-Day High-Fiber Meal Plan to Lower Triglycerides, Created by a Dietitian - EatingWell [Visit Site | Read More]

Foods To Eat & Avoid For High Cholesterol - HealthCentral [Visit Site | Read More]