To lower triglycerides effectively, focus on these lifestyle and dietary changes:

Diet Modifications

• Reduce sugar and refined carbohydrates : Cut out sugary drinks like sodas and limit foods with added sugars, as they raise triglyceride levels

• Choose healthy fats : Replace saturated fats (found in red meat, butter, cheese) and trans fats (in processed foods, fried snacks) with unsaturated fats from sources like olive oil, canola oil, avocados, nuts, seeds, and oily fish such as salmon, mackerel, sardines, and trout

• Eat more fiber : Increase intake of whole grains, legumes, vegetables, fruits, nuts, and seeds to slow fat and sugar absorption and help lower triglycerides

• Limit alcohol consumption : Alcohol contains sugars and calories that can elevate triglycerides, so reduce intake or avoid it if levels are high

• Control portion sizes and calories : Aim for a balanced diet with moderate fat intake (25-35% of daily calories), emphasizing nutrient-dense foods and avoiding processed, high-fat, and high-sugar products

Physical Activity

• Exercise regularly : Engage in at least 30 minutes of moderate-intensity exercise most days of the week (150-300 minutes weekly) to help lower triglycerides and improve overall heart health

Weight Management

• Achieve and maintain a healthy weight : Losing even 5-10% of body weight can significantly reduce triglyceride levels

Additional Tips

• Eat fish rich in omega-3 fatty acids twice or thrice weekly : Omega-3s help reduce triglycerides

• Avoid smoking and manage other health conditions like diabetes and hypertension effectively

• Consider supplements : Some supplements such as fish oil (omega-3), curcumin, fenugreek, and garlic extract may help lower triglycerides but should be used under medical advice

By combining these dietary changes, regular exercise, and weight control, triglyceride levels can be lowered substantially, improving cardiovascular health and reducing risk factors