How to Lower Triglycerides Levels Naturally

May 7, 2015
Triglycerides are a type of fat that comes from animal foods and can be dangerous for your health. Here are some tips to help to lower these levels and improve your health.

Triglycerides are a type of fat that comes from animal foods, to a large extent. There are steps that you can take to lower triglycerides levels naturally, and we’ll be highlighting them today.

Instructions to help lower triglycerides levels

Very high levels of triglycerides and cholesterol in the blood threaten the health of the heart. However, they can also cause other disorders too.

The first change you should be making is with your diet. Increasing the consumption of fiber such as oatmeal or whole grains helps to absorb fat. In addition, some vegetables like broccoli, spinach and fruits such as apples or oranges are good allies.

You should reduce or simply avoid the consumption of bread, pasta, salted snacks, pastries, cakes, fried food and alcohol. These can increase the amount of lipids in your blood. You can replace them with whole grains and healthier foods.

Some vegetables and prawns.

Processed sugars

Another food group you should stay away from is processed sugars. Choose stevia instead of refined sugar as a sweetener. Another good option are soft drinks or dietary juices (even better if you choose water or natural juices). Opt for fresh fruits instead of candy or desserts, and choose the purest chocolate you can find (with more than 70% cocoa).

Go for low-fat or nonfat dairy, whether it is milk, cheese, yogurt or butter. To spice or season your salads and foods opt for olive oil, which is healthier and tastier. In this way you won’t need to add mayonnaise, for example. Always eat lean meat and avoid products that have a lot of fat, such as fast food.

Sausage meat is one of the main health enemies in this battle against triglycerides. Eat turkey or lean ham, give up salami, sausages, etc and eat them only for special occasions. However, if you’re eating sausages, chose ones made from turkey or chicken and that are low in salt.

A bread and butter pudding.

Be careful with oils

You should use more monounsaturated fatty acids, as well as olive oil. Monounsaturated fatty acids are present in so-called “oily fish” such as mackerel, sardines, tuna, salmon, horse mackerel, swordfish, and anchovies. You can also find them in dried fruits, as well as in rapeseed oil – these are all full of Omega 3 fatty acids.

See more: Omega 3: More Foods Than Just Oily Fish

Note that people who have problems with triglycerides levels are not necessarily overweight or obese. However, we must be careful to control our weight and diet.

We recommend roasting, grilling, steaming or boiling food. You should avoid stewed and fried food, as well as processed and frozen foods and pastries. Remove visible fat from meat and never eat or cook chicken with its skin on.

We don’t recommend consuming too much alcohol, except for a small glass of red wine at lunch. This will improve your cardiovascular health. If you smoke, you really must try to quit.

A pan with chicken and vegetables.

Natural remedies to lower triglycerides levels

As for natural remedies to lower triglycerides levels, you can eat a clove of garlic every day. Garlic has lots of benefits and properties that influence the fat balance in a positive way. Another homemade “trick” is to mix two tablespoons of plain oatmeal in a glass of water and let it rest overnight.

Then, the next morning, drink the water, and the fat will be reabsorbed and the level of cholesterol regulated. An infusion of mandarin or orange peel boiled in water can also be very beneficial in these cases.

Don’t forget to drink plenty of water daily. If you don’t normally do this, there are even apps that help you to “remember” to consume your recommended glasses of water (4 pints in the winter and 6 pints in summer).

Likewise, you need to regulate your caloric intake. A visit to the nutritionist is always a good idea, especially if you have weight problems or if you are obese.

Women should consume a maximum of 1200 calories a day and men no more than 1800 a day. Eat smaller portions and don’t fill your plate. Avoid eating sandwiches before bed, and opt for healthy snacks between meals.

A bowl of prawn salad.

The importance of exercise

Moderate exercise is an important part of the treatment to lower triglycerides levels. You can start with a light walk three times a week and gradually increase the time and frequency of your activity.

20 or 30 minutes each day is great. However, you should also add some variety to the routine. Do other things such as biking. Take the stairs instead of the elevator. Clean the house with energy, mow the lawn, wash the car, etc.

Read more: How Much Time Should You Exercise Every Day?

Finally, as we said above, you must quit smoking. While tobacco doesn’t produce triglycerides and cholesterol in the blood, those who have this habit find it more difficult to improve the triglycerides level.

If you smoke then it’ll make doing exercise more difficult. If you stop smoking you’re going to feel better and you’ll feel the effect in your whole body. Your heart and lungs will benefit, as will your skin.

A bowl of salad.

Images courtesy of Nick Nguyen, Steven Depolo, Ben Hosking.

  • Nordestgaard, B. G., & Varbo, A. (2014). Triglycerides and cardiovascular disease. The Lancet. https://doi.org/10.1016/S0140-6736(14)61177-6
  • Shearer, G. C., Savinova, O. V., & Harris, W. S. (2012). Fish oil – How does it reduce plasma triglycerides? Biochimica et Biophysica Acta – Molecular and Cell Biology of Lipids. https://doi.org/10.1016/j.bbalip.2011.10.0