Dietary and lifestyle factors can have a
significant impact on your triglyceride levels.
What are
triglycerides?
Triglycerides are a type of fat in the blood.
After eating, your body converts your unwanted
calories into triglycerides and stores them in fat cells for later use.
Triglyceride levels
While triglycerides are an important energy
supply for your body, having too many triglycerides in your blood increases
your risk of heart disease. The following are guideline levels of triglycerides
for adults in milligrams per deciliter (mg/DL) (1).
|
category |
Triglyceride level (mg/dL) |
|
ordinary |
less than 150 |
|
critical high |
150–199 |
|
tall |
200–499 |
|
very high |
500 and above |
Approximately 25.9% of adults in the United
States have elevated blood triglycerides, which is classified as elevated
triglyceride levels of more than 150 mg/dL(2).
Having obesity or uncontrolled diabetes,
regular alcohol consumption, and following a high-calorie diet can all lead to
elevated levels of triglycerides in the blood.
Methods of lowering triglycerides
You can lower triglyceride levels through a
variety of diet and lifestyle changes.
Pursue
a healthy weight
Whenever you consume more calories than your
body needs, your body converts those calories into triglycerides and stores
them in fat cells.
Achieving a moderate body weight by consuming
fewer extra calories may be an effective way to lower blood triglyceride
levels.
In fact, studies have shown that even losing
5-10% of body weight can significantly reduce triglyceride levels (3).
Summary: losing at least 5% of your body weight has proven to have a lasting effect on lowering triglyceride levels in your blood.
Limit
your sugar intake
Added sugar is an important part of many
people's diets.
While the American heart association
recommends consuming no more than 100-150 calories of added sugar per day, one
study found that the average American consumes about 308 calories of added
sugar per day (4, 5).
Added sugars are commonly found in
confectionery, soft drinks, and fruit juices.
Extra sugars in the diet may be converted into
triglycerides, which can lead to elevated blood triglyceride levels, as well as
other heart disease risk factors.
A 2020 review of 6,730 people found that
people who regularly drank sugary drinks were more than 50% more likely to
develop high triglycerides than those who drank sugary drinks regularly. (6）。
Another study found that consuming large
amounts of added sugar was also associated with elevated triglyceride levels in
children's blood (7).
Fortunately, several studies have shown that a
low-carb diet can lead to a decrease in blood triglyceride levels (8, 9).
Even simple changes, such as replacing sugary
drinks with water, can lower triglycerides in some people (10).
Summary: minimizing the amount of sugar added to your
diet from sugary drinks and sweets can lower blood triglyceride levels.
Follow
a low-carb diet
Just like added sugar, the extra calories from
carbohydrates in the diet are converted into triglycerides and stored in fat
cells.
Not surprisingly, low-carb diets have been
linked to lower blood triglyceride levels (11).
A review of 12 randomized controlled trials
found that people on reduced carbohydrate diets typically saw a decrease in
triglyceride levels at 6, 12, and 24 months. In these studies, triglyceride
levels decreased most 6 months after starting a low-calorie diet (12).
A 2020 review compared low-fat and low-carb
diets. The researchers found that 6 to 12 months after starting a relative
diet, people on a low-carb diet experienced a greater decline in triglyceride
levels than those on a low-fat diet. (13）。
Summary: a low-carb diet can lead to a significant
decrease in blood triglyceride levels, at least in the short term, compared to
a low-fat diet.
Eat
more fiber
Dietary fiber occurs naturally in fruits,
vegetables and whole grains. It is also found in many other plant sources,
including nuts, seeds, grains, and legumes.
Adding more fiber to your diet can slow the
absorption of fat and sugar in the small intestine, helping to lower your
triglyceride levels (14).
According to a study that included 117
overweight or obese adults, consuming more dietary fiber was associated with
lower triglyceride levels (15).
Another small study of adolescents found that
consuming high-fiber cereal at the same time as a high-fat breakfast increased triglycerides
by 50% after a meal. (16）。
Summary: adding fiber to your diet from fruits,
vegetables, and whole grains can lower triglyceride levels in your blood.
Exercise
regularly
Studies have shown that aerobic exercise is
particularly effective in lowering triglycerides when combined with weight loss
(17).
The American heart association recommends at
least 30 minutes of aerobic exercise, 5 days a week, including activities such
as walking, jogging, cycling, and swimming. (18, 19）。
This benefit is most evident in long-term
exercise regimens. A study of patients with heart disease showed that
exercising for 45 minutes 5 times a week led to a significant decrease in blood
triglycerides. (
All exercise helps lower triglyceride levels. However,
some studies have found that exercising at a higher intensity for a shorter period
is more effective than exercising at a medium intensity over a longer period of
time (21, 22).
Summary: a regular exercise regimen that includes
high-intensity aerobic exercise may increase levels of HDL (good) cholesterol
and lower triglycerides in the blood.
Avoid
Trans fats
A transfum is a type of fat that is added to
processed foods to extend its shelf life.
Tran's fats are commonly found in commercial
fried foods and baked goods made with partially hydrogenated oils. They can
also be found in small quantities in some animal products. In recent years, the
United States has banned the addition of Trans fats to food (23).
Because of their inflammatory properties,
trans fats have been attributed to a number of health problems, including
increased LDL (bad) cholesterol levels and heart disease (24, 25).
A review of 16 studies reported that replacing
Trans fats with polyunsaturated fats in the diet helped lower triglyceride
levels (26).
Summary: a diet high in trans-fat increases the risk of
triglycerides and heart disease in the blood. Limiting your consumption of
heavily processed and fried foods can help reduce your intake of Trans fats.
Eat
fatty fish twice a week
Fatty fish is known for its heart health
benefits and ability to lower blood triglycerides.
This is mainly due to its omega-3 fatty acid
content, a polyunsaturated fatty acid that is considered essential, which means
you need to get it through your diet.
Both the dietary guidelines for Americans and
the American heart association recommend eating two servings of fatty fish per
week to reduce the risk of heart disease and stroke. (27）。
What's more, one study showed that eating
salmon twice a week significantly lowered the concentration of triglycerides in
the blood (28).
Salmon, herring, sardines, tuna and mackerel
are some of the fish that are particularly high in omega 3 fatty acids.
Summary: fatty fish is rich in omega-3 fatty acids. Eating two
servings a week may lower triglyceride levels and reduce the risk of heart
disease.
Increase
the intake of unsaturated fats
Studies have shown that monounsaturated fats
and polyunsaturated fats can lower triglyceride levels in the blood, especially
when they replace carbohydrates in the diet (29).
Monounsaturated fats are found in foods such
as olive oil, nuts and avocados. Polyunsaturated fats are found in vegetable
oils and fatty fish, as well as in nuts and seeds such as walnuts, flaxseeds,
and chia seeds.
A 2019 review of 27 studies reported that
while consuming olive oil did lower triglyceride levels, it was significantly
less effective than other types of vegetable oils (30).
An earlier study analyzed the diets of 452
adults in a specific indigenous population in Alaska over the past 24 hours.
Studies have found that saturated fat intake
is associated with elevated blood triglycerides, while polyunsaturated fat
intake is associated with decreased triglyceride levels. (31）。
To maximize the effects of unsaturated fats in
lowering triglycerides, choose a heart-healthy fat, such as olive oil, and use
it to replace other types of fats in your diet, such as Trans fats or highly
processed vegetable oils (32).
Summary: monounsaturated fats and polyunsaturated fats
can lower triglyceride levels in the blood, especially when they are consumed
in place of other fats.
Establish
a regular dietary pattern
Insulin resistance is another factor that
contributes to hyperactive glycerides.
After eating, cells in the pancreas send
signals to release insulin into the bloodstream. Insulin is then responsible
for delivering sugar to your cells for use as energy.
If you have too much insulin in your blood,
your body will become resistant to it, making it difficult for your body to use
insulin effectively. This leads to the accumulation of sugars and triglycerides
in the blood.
Fortunately, setting a regular dietary pattern
helps prevent insulin resistance and high triglycerides. For example, studies
have shown that skipping breakfast leads to reduced insulin sensitivity (33).
A statement from the American heart
association suggests that irregular eating patterns seem unlikely to reach
healthy levels of cardiac metabolism. They recommend eating consciously on a
regular basis (34).
However, in terms of the frequency of meals,
the evidence is mixed.
A 2013 study showed that eating three meals a
day significantly lowered triglycerides compared to eating six meals a day (35).
However, multiple other studies have shown
that changes in the frequency of meals do not significantly affect triglyceride
concentrations (36).
No matter how many meals you eat each day,
eating regularly can improve insulin sensitivity and lower triglyceride levels
in the blood.
Summary: while research on how meal frequency affects blood
triglyceride levels is mixed, studies have shown that adherence to a regular
eating pattern can reduce many heart disease risk factors and prevent insulin
resistance.
Limit
alcohol intake
Alcoholic beverages are often high in sugar,
carbohydrates and calories. If these calories are not used, they can be converted
into triglycerides and stored in fat cells.
In addition, alcohol can increase the
synthesis of large very low-density lipoproteins in the liver, which carry
triglycerides into your system (37, 38).
Although there are multiple factors at play,
some studies have shown that even if your triglyceride levels are normal at
first, moderate alcohol consumption can increase blood triglycerides by up to
53% (39).
That said, other studies have linked mild to
moderate alcohol consumption to a reduced risk of heart disease, while linking
alcoholism to an increased risk (40, 41).
Summary: some studies have shown that restricting alcohol
consumption helps lower triglyceride levels in the blood.
Add
soy protein to your diet
Soybeans are rich in is flavones, a plant
compound that is beneficial for health. Soy protein is well known for its role
in lowering LDL (bad) cholesterol, but soy protein has been shown to lower
triglyceride levels in the blood. (42）。
A review of 46 studies found that regular
consumption of soy protein was associated with significantly lower triglyceride
levels in postmenopausal women. (43）。
Soy protein can be found in foods such as soy
(edamame), tofu, tempeh, and soymilk.
Summary: soy contains compounds associated with a
variety of health benefits. Eating soy protein instead of animal protein may
help lower triglycerides in the blood.
Eat
more tree nuts
Tree nuts provide concentrated doses of fiber,
omega-3 fatty acids, and unsaturated fats, all of which work together to lower
triglycerides in the blood.
An analysis of 61 studies showed that daily
consumption of nuts reduced triglycerides by an average of 2.2 mg/dL (0.02
mmol/L) (44).
Another review of 49 studies found similar
findings, suggesting that eating tree nuts was associated with a modest
reduction in blood triglycerides. (45）。
Tree nuts include:
- almond
- walnut
- walnut
- cashew
- pistachio
- brazil nut
- macadamia nuts
However, keep in mind that nuts are high in
calories. One serving of almonds, or about 23 almonds, contains 164 calories,
so moderate amounts are key (46).
Most studies have found that people who
consume 3-7 servings of nuts per week have the greatest health benefits (47, 48).
Summary: nuts contain many heart-healthy nutrients,
including fiber, omega-3 fatty acids, and unsaturated fats. Studies have shown
that eating 3-7 servings of nuts per week may help lower triglycerides in the
blood.
Ask
your doctor about natural supplements
Several natural supplements may have the
potential to lower blood triglycerides. Be sure to speak with your doctor
before starting any supplements as they can interact with other medications.
Please note in particular that the food and
drug administration (FDA) regulates supplements differently than drugs, and the
quality of supplements can vary widely.
Here are some of the main supplements that
have been studied:
- Fish oil. known for its powerful effects on heart health, fish
oil is rich in omega-3 fatty acids that have been shown to lower
triglycerides and several other risk factors for heart disease. （49）。
- Fenugreek. Although traditionally used to stimulate milk
production, fenugreek seeds have also been shown to be effective in
lowering triglycerides in the blood (50).
- Vitamin D. Studies have shown that vitamin D supplementation can
also help lower overall triglyceride levels (51).
- Curcumin. a review of seven studies found that Curcumin
supplementation resulted in significant declines in triglyceride and LDL
(bad) cholesterol levels (52).
Summary: the ability of several supplements to lower
triglyceride levels has been studied, including fish oil, fenugreek, garlic
extract, guggul, and curcumin.
Conclusion
Dietary and lifestyle factors can have a
significant impact on your triglyceride levels.
Choosing healthy unsaturated fats instead of Trans
fats, reducing carbohydrate and added sugar intake, and exercising regularly
are some of the strategies that can help lower blood triglycerides.
With a few simple lifestyle changes, you can
lower your triglycerides and improve your overall health at the same time.
There is no need to completely change your
diet and lifestyle overnight. Try some of the tips listed above and gradually
incorporate other strategies into your daily routine to make more lasting,
sustainable changes and make it easier to stick to.