To reduce triglycerides naturally, consider the following lifestyle and dietary changes: Dietary Adjustments:
- Reduce calorie intake overall, especially from sugars and refined carbohydrates, as excess sugar and carbs can raise triglycerides
- Avoid sugary drinks like sodas and fruit-flavored beverages that are high in fructose
- Choose healthy fats: replace saturated fats found in red meats, ice cream, and butter with unsaturated fats from plant oils (olive, canola), nuts, seeds, avocados, and fatty fish rich in omega-3s such as salmon, mackerel, sardines, and tuna
- Increase dietary fiber by eating more fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber slows fat and sugar absorption, helping lower triglycerides
- Limit alcohol consumption, as alcohol can increase triglyceride levels
- Follow a balanced diet with moderate fat (25-35% of calories), controlled carbohydrates (50-60% or less), and limited added sugars (less than 10% of daily calories)
Physical Activity:
- Engage in regular aerobic exercise, such as walking, jogging, cycling, or swimming, for at least 30 minutes most days of the week. Exercise helps reduce triglycerides, especially when combined with weight loss
Additional Tips:
- Maintain a regular meal pattern to improve insulin sensitivity and prevent triglyceride spikes
- Avoid trans fats found in many processed and fried foods
- Consider natural supplements like fish oil (rich in omega-3), curcumin, fenugreek, and possibly garlic extract, but consult a healthcare professional before starting any supplements
These combined approaches—healthy diet, regular exercise, and lifestyle modifications—are effective in naturally lowering triglyceride levels and improving overall heart health.
