How to Control High Triglycerides? Doctor-Recommended Solutions
High triglycerides, a type of fat found in the blood, are a major health concern. They can increase the risk of heart disease, stroke, and other serious conditions. If you’ve been diagnosed with high triglycerides, you may be wondering what the best solutions are to bring those levels under control. Thankfully, doctors recommend a variety of methods for managing triglyceride levels and improving heart health.
The objective of this blog is to explore effective ways to control high triglycerides, including medical treatments, lifestyle changes, and a proper diet plan to reduce high triglycerides.
What are Triglycerides?
Before we dive into solutions, it’s important to understand what triglycerides are. Triglycerides are the most common type of fat found in your blood. When you eat, your body converts any excess calories it doesn’t immediately need into triglycerides, which are stored in fat cells. Later, these triglycerides are released and used for energy between meals.
However, when triglyceride levels become too high, they can contribute to the thickening of artery walls, increasing the risk of cardiovascular diseases.
The goal is to maintain a balanced level of triglycerides, ideally below 150 milligrams per deciliter (mg/dL).
What are the main causes of high triglycerides?
Several factors can contribute to high triglycerides. Some common causes include:
- Poor Diet: A high intake of sugary foods, refined carbohydrates, and unhealthy fats can elevate triglyceride levels.
- Obesity: Being overweight or obese often leads to increased triglyceride levels.
- Lack of Physical Activity: A sedentary lifestyle can negatively affect triglyceride levels.
- Alcohol Consumption: Excessive alcohol intake can significantly raise triglycerides.
- Medical Conditions: Certain conditions like diabetes, hypothyroidism, and kidney disease can contribute to elevated triglycerides.
- Genetics: Family history plays a role in your triglyceride levels, with some people genetically predisposed to higher levels.
What are the symptoms of high triglycerides?
High triglycerides often do not show symptoms. That’s why they are often detected through a blood test during a routine health check-up. However, extremely high triglyceride levels can lead to:
- Pancreatitis (inflammation of the pancreas)
- Abdominal pain
- Fatty deposits in the skin or around the eyes
It’s important to get regular blood tests to monitor your triglyceride levels and catch any abnormalities early on.
How to reduce triglycerides naturally?
If you’re looking for effective ways to reduce triglycerides, doctors often recommend a combination of lifestyle changes and, in some cases, medication. Here are some common solutions:
1. Healthy Diet Plan to Reduce High Triglycerides
Diet plays a crucial role in controlling triglyceride levels. A healthy, balanced diet can significantly lower your triglycerides and improve overall heart health. Here are some dietary changes to consider:
- Limit Sugary Foods and Drinks: High sugar intake is one of the main causes of elevated triglycerides. Cutting back on sweets, sugary beverages, and processed snacks can help reduce triglyceride levels.
- Choose Healthy Fats: Focus on healthy fats like those found in olive oil, avocados, and fatty fish such as salmon. Avoid trans fats and reduce the saturated fats found in red meat and processed foods.
- Increase Fibre Intake: Foods high in fibre, such as fruits, vegetables, and whole grains, can help lower triglyceride levels. These foods also promote overall heart health.
- Portion Control: Overeating, even healthy foods, can lead to weight gain and elevated triglycerides. Pay attention to portion sizes and avoid excessive calorie intake.
- Limit Alcohol: Alcohol can dramatically raise triglyceride levels, especially in large quantities. Reducing or eliminating alcohol consumption can make a big difference.
2. Regular Exercise to Lower Triglycerides Naturally
Regular exercise is key to lowering triglycerides by boosting metabolism, promoting weight loss, and reducing blood fat. Here’s how to get started:
- Exercise: Aim for 150 Minutes of Moderate Exercise Weekly. You can try activities like brisk walking, swimming, or cycling.
- Include Strength Training: Weightlifting or bodyweight exercises at least twice a week.
- Stay Consistent: Make exercise a regular part of your routine for lasting benefits.
3. Medications to Control Triglyceride Levels
In some cases, lifestyle changes alone may not be enough to bring triglyceride levels down. Your doctor may recommend triglyceride medication. Here are some common medicines used in the treatment of high triglycerides:
- Fibrates: These medications, such as gemfibrozil and fenofibrate, are often prescribed to lower triglycerides by reducing the amount of fat produced in the liver.
- Omega-3 Fatty Acid Supplements: Prescription-strength Omega 3 supplements for triglycerides (EPA and DHA) can lower triglycerides. They are often used in combination with other treatments.
- Niacin (Vitamin B3): Niacin can lower triglycerides by reducing the liver’s production of VLDL (a type of lipoprotein).
- Statins: Although statins are typically used to lower cholesterol, they can also help reduce triglycerides, especially in people with high cardiovascular risk.
Always consult with your doctor to determine which medication is best for your specific condition and ensure it’s taken as prescribed.
4. Weight Management
If you’re overweight, losing even a modest amount of weight can significantly reduce your triglyceride levels. A combination of diet and exercise is the most effective way to achieve and maintain a healthy weight. Aim for gradual, sustainable weight loss rather than quick fixes, as this will have a more lasting impact on your triglycerides.
5. Quit Smoking
Smoking can increase triglyceride levels and worsen the health effects of high triglycerides. Quitting smoking has immediate and long-term benefits for your cardiovascular health and can help reduce triglyceride levels.
Dr. Bimal Chhajer, a former consultant at AIIMS and the founder of SAAOL (Science and Art of Living) said “Monitoring triglyceride levels helps in assessing an individual's cardiovascular health and identifying potential risk factors, it helps in early risk assessment, it provides a comprehensive picture of a person's lipid profile.”
What is the best diet for high triglycerides?
Here’s a sample diet plan to reduce high triglycerides. This plan focuses on fiber-rich foods, healthy fats, and lean proteins while minimising refined carbs, sugar, and unhealthy fats.
Meal | Food Items | Benefits |
| Breakfast | Oats porridge with almonds & chia seeds, 1 small apple | High in fiber, healthy fats, and antioxidants |
| Morning Snack | A handful of walnuts or flaxseeds, green tea | Omega-3s and antioxidants boost heart health |
| Lunch | Brown rice or quinoa with mixed vegetable curry, salad | High in fiber, vitamins, and lean protein |
| Evening Snack | Roasted chana (gram) or sprouts salad | Protein and fiber-rich, keeps you full longer |
| Dinner | Grilled fish (like rohu or salmon) or tofu with steamed veggies, 1 small chapati | Lean protein, omega-3s, low carbs |
Aman Puri, founder of Steadfast Nutrition, said, “Increasing the consumption of high fibre foods by including whole grains, nuts and seeds, fresh fruits and vegetables to lower triglyceride levels may prove to be a beneficial modification. Swap trans-fat-rich foods like red meats with healthy fats like unsaturated fats – MUFAs (monounsaturated fatty acid) & PUFAs (polyunsaturated fatty acid- omega-3, omega-6) – found in fatty fish or nuts & seeds.”
Frequently Asked Questions
Q1. How to reduce triglycerides faster?
To quickly lower triglycerides, adopt a heart-healthy diet low in sugar, refined carbs, and unhealthy fats. Exercise regularly (150 mins/week), lose excess weight, and limit alcohol intake. If needed, medication may be prescribed by your doctor.
Q2. How to lower triglycerides in diabetics?
For people with diabetes, lowering triglycerides involves controlling blood sugar, as high levels can raise triglycerides. A balanced diet with high-fibre foods, lean proteins, and healthy fats, combined with regular exercise and weight management, can improve insulin sensitivity. Your doctor may adjust medications to manage both conditions effectively.
Q3. What level of triglycerides is dangerous?
Triglyceride levels are measured in mg/dL: normal (<150), borderline high (150–199), high (200–499), and very high (≥500). Very high levels increase the risk of pancreatitis and heart disease—seek medical advice immediately.
Q4. Which foods are best to reduce triglycerides quickly?
To lower triglycerides quickly, focus on omega-3-rich foods like fatty fish, high-fibre whole grains, fruits, vegetables, nuts, and seeds. Healthy fats from olive oil and avocados are beneficial in moderation. Avoid sugary foods, refined carbs, trans fats, and excess alcohol.
Q5. What are the best exercises to lower triglycerides?
To lower triglycerides, engage in aerobic activities like brisk walking, swimming, cycling, and dancing for at least 150 minutes weekly. Add strength training twice a week and consider high-intensity interval training (HIIT) for effectiveness. Consistency and enjoying your routine are key for long-term benefits.
Wrapping up
Taking control of high triglycerides is more than a health goal—it’s a step towards a more vibrant, energetic life. By making smart choices with your diet, staying active, and staying consistent with healthy habits, you’re not just managing numbers; you’re improving your heart health and overall well-being.
Every small change adds up, paving the way for a healthier, happier you. Start today, and feel the difference with every step you take.
Also, read our other blogs on diabetes here:
1. Heart Disease in Women: What You’re Not Being Told
2. 10 Natural Weight Loss Hacks That Actually Work
Reference
1. Karanchi H, Muppidi V, Wyne K. Hypertriglyceridemia. [Updated 2023 Aug 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459368/
2. Rygiel K. Hypertriglyceridemia - Common Causes, Prevention and Treatment Strategies. https://pmc.ncbi.nlm.nih.gov/articles/PMC5872265/
3. Karalis DG. A Review of Clinical Practice Guidelines for the Management of Hypertriglyceridemia: A Focus on High Dose Omega-3 Fatty Acids.
