To reduce triglycerides effectively, consider the following lifestyle and dietary changes:
Dietary Changes
- Reduce calorie intake to help lower triglycerides
- Choose healthier fats: Replace saturated fats found in red meat and butter with unsaturated fats from plant oils (olive, canola) and nuts
- Eat oily fish rich in omega-3 fatty acids such as salmon, mackerel, sardines, trout, and tuna at least 2-3 times per week, as omega-3s help reduce triglycerides
- Limit added sugars and refined carbohydrates: Cut back on sugary drinks, sweets, white bread, white rice, and processed foods with high sugar content
- Increase dietary fiber by eating more whole grains, legumes, vegetables, fruits, nuts, and seeds, which slow fat and sugar absorption and help lower triglycerides
- Limit alcohol consumption since alcohol can raise triglyceride levels; keep intake within recommended limits or lower if advised by a healthcare provider
- Eat smaller portions of high-calorie foods and focus on vegetables and low-calorie foods to support weight loss
Lifestyle Changes
- Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise most days (150-300 minutes per week) to lower triglycerides and support weight loss
- Lose excess weight: Even a 5-10% reduction in body weight can significantly lower triglyceride levels
- Avoid smoking and manage other health conditions like diabetes and hypertension effectively
Additional Considerations
- Some supplements such as fish oil, curcumin, fenugreek, guggul, and garlic extract may help lower triglycerides, but consult a healthcare provider before use
By combining these dietary and lifestyle strategies, many people can reduce their triglyceride levels significantly and improve overall heart health
