5 Drug-Free Ways to Lower Your Triglycerides

You probably already know that being overweight is detrimental to your health and that high cholesterol numbers can hurt your heart. But did you know that high levels of blood triglycerides can also damage your body? Just like you should be watching what you eat and how much physical activity you get, you should also be monitoring your levels of triglycerides to avoid health complications. A high level of triglycerides (medically defined as over 200mg/dL) can lead to a condition called “metabolic syndrome,”  which can cause increased levels of heart disease and diabetes.

Luckily, there are a number of ways that you can lower your triglycerides without relying on expensive medications. The following are some of the best drug-free ways to see your triglyceride levels go down.

Lose weight

When you consume more calories than your body needs, the excess energy is stored as triglycerides in adipose cells. If you are overweight, consider starting a new diet plan that focuses on shedding weight quickly to see a subsequent drop in your triglycerides.

Switch to a low-carb lifestyle

Like sugar and fats, excess carbohydrates are stored in the body as triglycerides within your fat cells. However, unlike fats, sugar and empty carbs do little to satiate hunger, which can later lead to overconsumption. A diet like the ketogenic diet, which focuses on the incorporation of healthy fats and proteins, can help you to lose weight and lower your triglyceride levels without feeling like you're starving your body.

Limit alcohol consumption

Most types of alcohol are laden with both sugar and carbohydrates, which can lead to weight gain. Even moderate amounts of alcohol can increase your triglyceride count substantially.

Exercise more

HDL cholesterol (sometimes referred to as the “good cholesterol”) has been shown to have an inverse relationship with triglyceride levels. This means that, as your HDL cholesterol level increases, you will likely see your triglyceride levels go down. You can increase your HDL cholesterol level by increasing time spent engaging in aerobic exercise. For maximum effects, you should try to spend at least thirty minutes a day doing some form of cardio workout (like dancing, jogging, or swimming) and engage in aerobic exercises at least five days a week.

 Eat more fiber

Fiber is a crucial component of any diet and can help you see lower levels of blood triglycerides. Fiber has been found to decrease the absorption of sugars and fats, which can lead to lower rates of weight gain. Some great low-carb sources of dietary fiber include spinach, mustard greens, cauliflower, and Hass avocado. Try adding one or more of these delicious and nutritious sides to your plate to see lower triglyceride levels!

Taking a holistic look at your health can help you to live a life that's both longer and happier. Don't forget to take a look at your triglyceride levels the next time your doctor orders a blood test– and try to incorporate one or more of these natural options for lowering your numbers.

Dr. Rosmy Barrios, MD

This article has been medically reviewed by Dr. Rosmy Barrios, MD.

Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.

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Sarah Horvath

Sarah started writing for So Nourished in 2018, and she's thrilled to expand and report on her knowledge of low-carb dieting. She lives in Philadelphia PA with her wonderful black cat, Tinker. In her free time, Sarah enjoys hiking, listening to podcasts, reading classic literature, and keeping up with the Kardashians. Her favorite keto approved snack? Bacon wrapped avocado!

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