Various supplements may help lower triglycerides. A person should discuss supplement use with their doctor to avoid interactions with other medications.
As supplements and vitamins are not regulated by the FDA , people should be careful when trying a new one. Low carbohydrate and high-fiber diets that include oily fish can help lower triglycerides.
Regular exercise and certain supplements may also help control triglyceride levels. Read this article in Spanish. Which foods can lower triglyceride levels, and which foods should people avoid? Read on to learn more about triglyceride levels and how to lower them. Humans store extra calories in the form of triglycerides, which are the most common type of fat in the body.
Triglycerides are essential for health…. Several factors can cause or contribute to higher-than-normal triglyceride levels. A healthy diet, increased physical activity, or medications may…. Having high triglyceride levels may not cause any symptoms. However, it can indicate underlying conditions and is a risk factor for a number of…. People can lower their cholesterol levels by making lasting changes to their diet and lifestyle.
Learn more. What are triglycerides? Healthy levels Diet types 7-day meal plan Other tips Summary Triglycerides are a type of fat found in the blood. People consume triglycerides as fats in food. Human bodies can also convert glucose in foods to triglycerides.
If the body does not require the energy straight away, it stores triglycerides as fat. Spherical particles known as lipoproteins package triglycerides and travel through the bloodstream to deliver them throughout the body. According to the American Heart Association AHA , high blood triglyceride levels are a risk factor for cardiovascular disease. Research also indicates that there is a link between high triglycerides and the following conditions:.
According to the National Heart, Lung, and Blood Institute , normal fasting blood triglyceride levels are:. Doctors refer to high blood triglycerides as hypertriglyceridemia.
However, different clinical guidelines may classify high triglycerides at different levels. Research indicates that blood triglycerides are higher in men and increase with age in both men and women.
Some people also have a genetic predisposition to high triglycerides, and doctors refer to this as familial hypertriglyceridemia. The AHA recommend that people focus on eating certain foods to help manage triglycerides levels. Foods that may help lower triglycerides include:. In addition to advising a person to make dietary changes, a doctor may also recommend the following to lower triglyceride levels:.
Learn more about other ways to lower high triglycerides here. Read on for simple ways to keep your triglyceride levels in check. Simple sugars, from table sugar and sweets, have little nutritional value, increase your triglyceride levels, and add empty calories to your diet.
You can lower your triglycerides by limiting candy, sweetened drinks, cookies, and pastries. As an added bonus, avoiding high-fat items will also help lower your cholesterol naturally.
The carbohydrates you get from processed foods , such as white bread, rice, and pasta, have been treated to remove their outer grain. By choosing whole-grain foods over processed foods, you can help lower your triglyceride levels. Examples of whole-grain foods include whole-wheat pasta, brown rice, whole-grain bread, and whole-grain cereal. According to a study published in February in the journal Current Developments in Nutrition , dietary fiber can reduce the risk of high triglycerides in young to middle-aged adults who are overweight or obese.
Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables. Another way to lower triglycerides and cholesterol naturally is by eating healthy fats.
Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than mg , according to the AHA.
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