The good news is that whether you currently have high triglycerides or it runs in your family, there are natural ways to maintain healthy levels.
What Are Triglycerides?
Triglycerides are molecules consisting of three fatty acids bonded to a glycerol molecule. They are a common type of fat found in both plants and animals. Most fats in the food we eat, including animal fat, plant oils, unsaturated fat, and trans fat, contain triglycerides. When you consume more calories than you burn, your body stores these excess triglycerides in your fat cells, or adipocytes, for future use. These cells form your body fat and triglycerides also circulate in your bloodstream, which allows healthcare providers to detect them through blood tests.
What Causes High Triglycerides?
High triglyceride levels are commonly caused by consuming a high-fat diet, particularly animal fats, and being overweight. Other factors that can raise triglyceride levels include liver, thyroid, or kidney diseases, type 2 diabetes, smoking cigarettes, drinking alcohol, and certain medications like birth control pills and corticosteroids.
What Are Normal Triglyceride Levels?
Normal triglyceride levels are below 150 milligrams per deciliter (mg/dL) of blood. Levels above 150 mg/dL are considered elevated. Doctors typically assess triglyceride levels through a standard cholesterol blood test, which includes measurements for triglycerides, total cholesterol, high-density lipoprotein (HDL, or “good”) cholesterol, and low-density lipoprotein (LDL, or “bad”) cholesterol.
Normal: Lower than 150 mg/dL, or 1.7 mmol/L
Borderline high: 150 to 199 mg/dL, or 1.8 to 2.2 mmol/L
High: 200 to 499 mg/dL, or 2.3 to 5.6 mmol/L
Very high: Greater than 500 mg/dL or above, or 5.7 mmol/L
How to Lower Triglycerides Naturally
If you have high triglycerides, there are natural methods to reduce them without relying on medications, which may have undesirable side effects. Current research indicates that available drugs haven’t significantly lowered heart attack risk or other concerns associated with high triglycerides. Here are some natural remedies:
Limit Sugar
Reducing or eliminating sugary foods and drinks can help lower triglycerides. One study found that obese women who replaced sugary beverages with plain water for nine months experienced a drop in triglyceride levels. If you crave sweetness, opt for fruit instead of sugar-sweetened foods. Consider natural, no-calorie sweeteners like Stevia or monk fruit, and avoid artificial sweeteners due to their potential health risks.
Eliminate Bread & Pasta
White bread, pasta, and potatoes contain high glycemic starches that can spike blood sugar and raise triglyceride levels. Eliminating these foods can help lower your triglycerides. Focus on whole grains like wild rice, barley, or quinoa, along with vegetables, nuts, and seeds that provide complex carbohydrates and fiber.
Exercise More & Differently
Since obesity is linked to higher triglycerides, regular exercise can help reduce levels. Studies suggest a combination of aerobic exercise and resistance training is effective. Aim for over 30 minutes of physical activity five times a week, combined with moderate to high-intensity resistance training.
Avoid Saturated Fat & Trans Fat
To keep triglycerides low, avoid animal fat and trans fat. Red meat, butter, and cheese contain saturated fats that raise triglyceride levels, whereas plant fats like vegetable and nut oils don’t have the same effect. However, avoid trans fats found in margarine and packaged foods. Aim to make trans fats less than one percent and saturated fats less than ten percent of your total fat intake.
Try Bergamot Essential Oil
Supplements like bergamot essential oil may help balance triglycerides. Studies show that bergamot extract can normalize cholesterol and triglyceride levels. The flavonoids in bergamot have antioxidant properties that may contribute to its effectiveness.
Drink Less (or No) Alcohol
Alcohol can raise triglyceride levels by quickly converting calories into fat. Reducing or eliminating alcohol can help lower your triglycerides.
Lose Weight
Losing weight can lower triglycerides because the body burns fat for energy. Studies have shown that losing five to ten percent of body weight can lead to significant drops in triglyceride levels. Low-carb diets like Keto or a plant-based diet may be more effective than low-fat diets.
Eat Foods That Lower Triglycerides
Certain foods can naturally lower triglycerides:
Oats
Whole-grain oats, rather than instant oats, can lower triglycerides. High-fiber oats are linked to a reduced risk of cardiovascular diseases.
Beans
Beans and legumes are rich in fiber and nutrients that lower triglycerides. Studies show that eating more beans than rice lowers triglyceride levels.
Avocados
Avocados are full of healthy fats that can help reduce triglycerides. Consuming avocados for a week has been shown to lower both triglyceride and cholesterol levels.
Avoid Foods Linked to High Triglyceride Levels
People with high triglycerides should avoid refined sugar, soft drinks, fatty animal proteins, high-fat dairy, and simple carbs like white bread and pasta. Always read nutrition labels for hidden sugars and avoid foods like red meat, butter, cheese, sugary beverages, margarine, and alcohol.
Try Supplements to Lower Triglycerides
Supplements like omega-3 fatty acids (plant-based), chromium, black cumin seed oil, and probiotics may help balance triglyceride levels.
Risks of High Triglycerides
High triglyceride levels can lead to plaque buildup in arteries, atherosclerosis, heart attacks, strokes, heart disease, insulin resistance, and acute pancreatitis.
Points to Remember
To lower triglycerides naturally, focus on dietary and lifestyle changes. Avoid sugary, packaged, and high-fat foods. Limit alcohol intake and refined carbs. Exercise regularly and aim to lose excess weight through a balanced diet and active lifestyle. Incorporate healthful foods like oats, beans, and avocados into your diet to promote normal triglyceride levels.
