about 25.9 % of adults in the United States have elevated blood triglycerides, which is classified as having triglyceride levels over 150 mg/dL ( 2 ). While triglycerides are an important energy add for your body, having excessively many triglycerides in your blood can increase your risk of kernel disease. Below are guideline triglyceride levels for adults in milligrams per deciliter ( mg/dL ) ( 1 ). You can lower your triglyceride levels through a diverseness of dietary and life style changes .
Aim for a healthy-for-you weight
Whenever you eat more calories than your body needs, your body turns those calories into triglycerides and stores them in fat cells. Working toward a centrist body weight by consuming fewer surfeit calories can be an effective way to lower your blood triglyceride levels. In fact, research has shown that losing evening 5–10 % of your body weight can importantly reduce your triglyceride levels ( 3 ) .
Summary Losing at least 5 % of your body system of weights has been shown to have a durable impression on reducing your lineage triglyceride levels .
Limit your sugar intake
Added sugar is a big part of many people ’ mho diets. While the American Heart Association recommends consuming no more than 100–150 calories of lend sugar per day, one report found that the average american eats about 308 calories of add sugar casual ( 4, 5 ). Added boodle is normally found in sweets, soft drinks, and yield juice. supernumerary boodle in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other kernel disease risk factors. A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were complete 50 % more probable to have high triglycerides, compared with those who did not drink them regularly ( 6 ). Another study found that consuming high amounts of add sugar is besides associated with higher blood triglyceride levels in children ( 7 ). fortunately, several studies have shown that humble carb diets can lead to a decrease in rake triglyceride levels ( 8, 9 ). even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people ( 10 ) .
Summary Minimizing added boodle in your diet from sugary beverages and sweets can reduce your blood triglyceride levels .
Follow a lower carb diet
a lot like lend sugar, excess calories from carbs in your diet are converted into triglycerides and stored in fatness cells. not amazingly, low carb diets have been linked to lower rake triglyceride levels ( 11 ). A review of 12 randomized controlled trials found that people following reduce carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet ( 12 ). A 2020 recapitulation compared low fat and gloomy carb diets. Researchers found that 6–12 months after starting their proportional diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet ( 13 ) .
Summary Following a abject carb diet can lead to a meaning decrease in lineage triglyceride levels, at least in the short term, when compared with a first gear fatness diet .
Eat more fiber
dietary fiber is found naturally in fruits, vegetables, and whole grains. It ’ second besides found in many other plant sources, including nuts, seeds, cereals, and legumes. Including more roughage in your diet can slow the preoccupation of fat and sugar in your little intestine, helping decrease your triglyceride levels ( 14 ). According to one study including 117 adults with fleshy or fleshiness, eating more dietary fiber was linked to lower triglyceride levels ( 15 ). Another small report in adolescents found that consuming a senior high school fiber grain alongside a breakfast high in fat reduced post-meal triglyceride increases by 50 % ( 16 ) .
Summary Adding fiber to your diet from fruits, vegetables, and whole grains can reduce rake triglyceride levels .
When paired with weight loss, studies show that aerobic practice is particularly effective at decreasing triglycerides ( 17 ). The American Heart Association recommends getting at least 30 minutes of aerobic exercise 5 days per week, which can include activities like walk, square up, bicycling, and swim ( 18, 19 ). The benefits of exercise on triglycerides are most apparent in long-run exercise regimens. One learn in people with heart disease showed that exercising for 45 minutes 5 times per week led to a significant descent in blood triglycerides ( 20 ). All drill helps reduce triglyceride levels. however, some inquiry has found that exercising at a higher intensity for a short amount of time is more effective than exercising at a tone down intensity for longer periods ( 21, 22 ) .
Summary A regular exercise regimen that includes high intensity aerobic exercise may increase levels of HDL ( good ) cholesterol and decrease lineage triglycerides .
Avoid trans fats
artificial trans fats are a type of fat added to processed foods to increase their ledge life. Trans fats are normally found in commercially fried foods and baked goods made with partially hydrogenated oils. They can besides be found in little amounts in some animal products. In recent years, the summation of trans fats to food has been banned in the United States ( 23 ). due to their inflammatory properties, trans fats have been attributed to many health problems, including increased LDL ( badly ) cholesterol levels and center disease ( 24, 25 ). One review of 16 studies reported that replacing trans fats with polyunsaturated fats in the diet could help reduce triglyceride levels ( 26 ) .
Summary A diet high in trans fats can increase both blood triglycerides and the risk of heart disease. Limiting your pulmonary tuberculosis of heavily processed and fried foods can help decrease your intake of trans fats .
Eat fatty fish twice weekly
Fatty fish is well known for its benefits on heart health and ability to lower rake triglycerides. This is largely due to its capacity of omega-3 fatty acid fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet. Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatso pisces per workweek to reduce the risk of affection disease and stroke ( 27 ). What ’ s more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration ( 28 ). Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are specially high in omega-3 fatty acid fatso acids.
Summary Fatty fish is high in omega-3 fatty acid fatty acids. Eating two servings per workweek may lower triglyceride levels and decrease the risk of heart disease .
Increase your intake of unsaturated fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, particularly when they ’ ra replacing carbs in your diet ( 29 ). Monounsaturated fats are found in foods like olive oil, nuts, and avocado. Polyunsaturated fats are salute in vegetable oils and fatty fish, arsenic well as nuts and seeds such as walnuts, flaxseeds, and chia seeds. A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does sol importantly less than other types of plant oil ( 30 ). One older study analyzed the diets of 452 adults in a specific population of autochthonal people in Alaska over the former 24 hours. It found that saturated fatty intake was associated with increased blood triglycerides, while polyunsaturated fatty intake was associated with lower triglyceride levels ( 31 ). To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fatness like olive anoint and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils ( 32 ) .
Summary Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, particularly when they ’ ra consumed in place of other fats .
Establish a regular meal pattern
Insulin resistor is another factor that can contribute to high rake triglycerides. After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy. If you have excessively much insulin in your blood, your body can become insubordinate to it, making it difficult for your soundbox to use insulin effectively. This can lead to a buildup of both carbohydrate and triglycerides in the rake. fortunately, setting a regular corrode practice can help prevent insulin resistor and high triglycerides. For case, inquiry shows that not eating breakfast can lead to decrease insulin sensitivity ( 33 ). An american Heart Association affirmation suggested that irregular feed patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended designed eating at regular times ( 34 ). however, the tell is mix when it comes to meal frequency. A 2013 study demonstrated that eating three meals per day importantly decreased triglycerides compared with eating six meals per day ( 35 ). however, multiple early studies suggest that changes in meal frequency don ’ t significantly affect triglyceride concentration ( 36 ). careless of how many meals you ’ rhenium corrode casual, eating even meals can improve insulin sensitivity and lower lineage triglyceride levels .
Summary While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal traffic pattern can decrease many heart disease risk factors and prevent insulin resistance .
Limit alcohol intake
alcoholic beverages are much high in boodle, carbs, and calories. If these calories remain idle, they can be converted into triglycerides and stored in fatten cells. additionally, alcohol can increase the synthesis of large very low density lipoproteins in the liver, which carry triglycerides into your system ( 37, 38 ). Although a kind of factors come into play, some studies show that moderate alcohol consumption can increase blood triglycerides by up to 53 %, even if your triglyceride levels are normal to begin with ( 39 ). That said, other research has linked light to moderate alcohol consumption to a reduced risk of heart disease while linking orgy drink to an increased risk ( 40, 41 ) .
Summary Some studies suggest that limiting your alcohol intake can help lower lineage triglyceride levels .
Add soy protein to your diet
Soy is fat in isoflavones, which are a type of implant compound with numerous health benefits. While wide known for its role in lowering LDL ( bad ) cholesterol, soy sauce protein has been shown to reduce lineage triglyceride levels ( 42 ). One revue of 46 studies found that regular consumption of soy protein was linked to significantly lower triglyceride levels in postmenopausal women ( 43 ). Soy protein can be found in foods like soybeans ( edamame ), bean curd, tempeh, and soy milk .
Summary Soy contains compounds associated with respective health benefits. Eating soy sauce protein in locate of animal protein may help reduce blood triglycerides .
Eat more tree nuts
Tree nuts provide a boil down acid of character, omega-3 fatty acid fatty acids, and unsaturated fats, all of which knead in concert to lower blood triglycerides. One analysis of 61 studies showed that each casual serve of tree nuts decreased triglycerides by an modal of 2.2 mg/dL ( 0.02 mmol/L ) ( 44 ). Another review of 49 studies had similar findings, showing that eating tree nuts is associated with a modest decrease in lineage triglycerides ( 45 ). Tree nuts include :
- Brazil nuts
- macadamia nuts
however, keep in mind that nuts are high in calories. A single service of almonds, or about 23 almonds, contains 164 calories, so moderation is key ( 46 ). Most studies have found the greatest health benefits in individuals who consumed 3–7 servings of nuts per workweek ( 47, 48 ) .
Summary Nuts contain many heart-healthy nutrients, including roughage, omega-3 fatty acid fatso acids, and unsaturated fats. Studies suggest that eating 3–7 servings of tree nuts per workweek may help decrease blood triglycerides .
Ask your doctor about natural supplements
several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications. Note particularly that the Food and Drug Administration ( FDA ) does not regulate supplements in the same manner as it regulates pharmaceuticals, and supplement quality can vary widely. Below are a few of the main supplements that have been studied :
- Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (49).
- Fenugreek. Though traditionally used to stimulate milk production, fenugreek seeds have also been shown to be effective at reducing blood triglycerides (50).
- Vitamin D. Research has shown that vitamin D supplementation can also help reduce overall triglyceride levels (51).
- Curcumin. One review of seven studies found that supplementing with curcumin could cause a significant drop in triglyceride and LDL (bad) cholesterol levels (52).
Summary several supplements have been studied for their ability to lower triglyceride levels, including fish vegetable oil, fenugreek, garlic infusion, guggul, and curcumin.
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