The Top 10 Ways to Reduce Triglycerides in the Blood

Several factors can raise triglyceride levels in the blood. Sometimes, the condition is genetic and other times, it's triggered by excess weight or a poor diet high in saturated fats. High levels of triglycerides in the blood can lead to a greater risk of heart disease and type 2 diabetes. Fortunately, you can take action to reduce your triglyceride levels. Triglyceride is also known as triacylglycerol or TG for short. It’s one of three types of fat found in the blood. Triglycerides are produced when carbohydrates are broken down and combined with proteins called lipoproteins. They are then stored in fat cells as an energy source between meals. High levels of triglycerides can be dangerous to your health because they tend to build up inside your arteries, which increases your risk for heart disease and stroke. Here are 10 ways you can reduce your triglyceride levels:

Change your diet

As you probably know, the types of foods you eat can have a significant impact on your health — including your lipid profile. So, you may be able to reduce your triglyceride levels by changing your diet. That said, it doesn’t mean you have to completely cut out foods that are high in fats. But you should try to consume them in moderation, and you should be aware that certain foods are more likely to increase your triglyceride levels. Butter and cream, for instance, are two fatty foods that are high in saturated fats — and they’re especially notorious for raising triglyceride levels. And foods like whole-wheat bread and oatmeal are high in soluble fiber, which reduces levels of blood fats, including triglycerides.

Exercise regularly

Regular exercise can be as effective as certain medications at lowering triglyceride levels. A study published in the journal Metabolism found that even low-intensity exercise improved the lipid profile of overweight and obese people with high triglyceride levels. On the other hand, inactivity is a risk factor for high triglyceride levels — especially in people who are already at risk for heart disease. Researchers from the University of Alabama at Birmingham found that sedentary people with high triglyceride levels were twice as likely to develop heart disease than people with low levels of triglycerides and a high level of physical fitness. The researchers concluded that reducing your time spent sitting — including commuting time and time spent watching TV — is an important way to prevent high triglyceride levels.

Watch your weight

If you’re overweight or obese, losing some weight can help you reduce your triglyceride levels. This is because excess weight is associated with an increase in triglyceride production. You may be able to use either diet or exercise to reduce your weight, or you can do both. If you’re not sure how to start, talk to your doctor or a nutritionist about the best way to lose weight safely. They can help you set realistic goals and develop a plan that’s right for you. Keep in mind that it can take several months to see results. So, don’t get discouraged if you don’t see any change right away. On the other hand, if you successfully lose weight, you should notice a drop in your triglyceride levels.

Take supplements

Certain supplements are known to lower triglyceride levels. The most commonly recommended supplements for reducing triglyceride levels are niacin (vitamin B3), fish oil, polyunsaturated fatty acids, and folic acid (vitamin B9). Be sure to speak with your doctor before you start taking supplements, especially if you’re already on medication.

Stop smoking

You probably already know that smoking is bad for your health. It can cause a wide variety of health problems, including high triglyceride levels. Fortunately, you can take steps to reduce your risk of high triglyceride levels by quitting smoking. It may take a few months for your triglyceride levels to return to normal, but it’s worth it.

Join a support group

Heart disease is the leading cause of death in the U.S., so it makes sense to do everything in your power to reduce your risk. Joining a support group or talking to a therapist can help you deal with any anxiety or stress that might be contributing to your high triglyceride levels. Studies have shown that excessive stress can cause a person to have higher levels of triglycerides in their blood.

Get enough sleep

Getting enough sleep (seven to nine hours a night) is important for your health. Studies have shown that lack of sleep can raise your triglyceride levels by as much as 25 percent. There are many ways that lack of sleep can negatively affect your health, but luckily, it’s easy to fix. All you need to do is make sure you’re getting enough sleep, and you can lower your triglyceride levels in the process.

Be mindful of food labels

If you’re trying to reduce your triglyceride levels, you should pay attention to the food labels on the foods you buy. It’s a good idea to eat more foods that are low in saturated fats, like fish, beans, fruits, and vegetables. And try to avoid foods that are high in saturated fats, like butter, cheese, and red meat.

Make smart food choices

If you’re trying to reduce your triglyceride levels, it’s helpful to make healthy food choices. That said, you should keep in mind that no single food can increase or reduce your risk for high triglyceride levels. It’s more about the combination of foods that you eat. So, it’s important to eat a healthy, balanced diet.

Conclusion

Although there is no cure for high triglycerides, it is possible to manage the condition with lifestyle changes. The first step to managing your health is recognizing that you have high triglycerides in the first place. Once you’ve done that, you can take steps to reduce your triglyceride levels and protect your heart health in the process. Even a small reduction in your triglyceride levels can have a big impact on your health. Being proactive about your health and making small changes can go a long way. From changing your diet to exercising more and getting enough sleep, there are many things you can do to reduce your risk of high triglyceride levels.