To lower triglycerides fast, focus on these key actions:

• Exercise regularly, aiming for at least 30 minutes most days to help reduce triglycerides and improve good cholesterol.
• Avoid sugars and refined carbohydrates such as white flour products and sugary drinks, which increase triglycerides.
• Lose weight, even a modest drop of 5-10% can significantly lower triglyceride levels by reducing calorie intake.
• Choose healthier fats, replacing saturated fats from meat with unsaturated fats from plants and omega-3 rich fish like salmon or mackerel.
• Limit or avoid alcohol, as it is high in calories and sugar and can raise triglyceride levels quickly.
• Consider increasing dietary fiber through whole grains, vegetables, and fruits to slow fat and sugar absorption.

These lifestyle changes can lower triglycerides by more than 50% if followed consistently and swiftly. For very high triglycerides, medication may be required, but these strategies are the fastest natural ways to bring levels down.