How to Lower Triglycerides Quickly

High triglyceride levels are a concern because they can increase the risk of cardiovascular disease and stroke. If you want to lower your triglyceride levels quickly, lifestyle changes and medication can help.

Table of Contents

Change your Diet

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Cut down on sweets. ^{[1] X Source of Research} Added and refined sugars can raise triglycerides, so the fastest way to lower your triglycerides is to cut back on your sugar intake. That way, we can cut unnecessary calories in sweets (calories will be converted into triglycerides (a form of fat) stored in the body).

Limit added sugars to less than 5-10% of total calories. That means sugar intake can be up to 100 calories per day for women and 150 calories for men.
Avoid consuming things like sweet desserts and concentrated fruit juices.

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Reduce refined carbohydrates. White rice and baked goods made with white flour or Sempina flour may increase triglycerides in some people. If your doctor thinks that consuming these foods could be bad for you, it’s best to reduce your carbohydrate intake to lower your triglyceride levels quickly.

Instead of consuming refined carbohydrates, choose whole grain breads and pastas.
Reduce your total carbohydrate intake and add more protein to your diet. Protein has a lower “glycemic index” than carbohydrates, meaning it is absorbed more slowly into the bloodstream. This is very helpful in lowering blood sugar and lowering levels of “lipids” (including triglycerides) in the blood. Good fats are also a great source of nutrients that help stabilize blood sugar and lower triglyceride levels.

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Do not drink alcoholic beverages. Alcoholic beverages can increase triglycerides, especially in people who are sensitive to these drinks. It is best not to drink alcoholic beverages while you want to lower your triglycerides.

Once your triglycerides return to an acceptable level, you can slowly resume drinking alcohol. However, do not drink too much and too often because it will cause triglyceride levels to rise again.

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Add more omega-3 fatty acids. ^{[2] X Source of Research} Omega-3 fatty acids are considered “good” fats and regular consumption helps lower triglyceride levels in the body.

Eat about 2 servings of high-fat fish per week. Applying this diet continuously will help lower triglyceride levels.
Fish rich in omega-3 fats include salmon, mackerel, sardines, and tuna.
Other foods rich in omega-3s include flaxseed meal, flaxseed oil, soybeans, legumes, walnuts, and dark green leafy vegetables. You should add these foods to your daily diet.
Good quality omega-3 supplements are especially beneficial because they help balance the overall omega-3/omega-6 ratio.

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Add plant foods. If you add protein to your diet through plant-based sources (rather than from red meat), you should see a significant reduction in your cholesterol and triglyceride levels.

Dried beans, peas, and soybeans are all plant-based sources of protein.
You can also eat chicken in place of red meat as it is a suitable substitute for lowering triglyceride levels.

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Add fiber. Fiber helps regulate the absorption and movement of food in the body. In addition, high-fiber foods can help significantly lower triglyceride and cholesterol levels.

Fiber combines with water in the intestinal tract to form a gel-like compound for fat to stick to; This process reduces the amount of fat (including triglycerides) that is absorbed into the body. Not only that, but fiber also helps maintain digestive health in many other ways.
To add more fiber to your diet, increase your consumption of whole grains. In addition, you should eat more beans, fruits and vegetables.
Fiber also helps you feel full faster so you don’t overeat.
Drink plenty of water when adding fiber. Otherwise, you’ll have moderate to severe intestinal problems.

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Monitor fat consumption. Saturated and trans fats can be especially harmful, and cutting these fats out of the diet can be very helpful in lowering triglycerides.

Packaged foods and fast foods are high in these “bad” fats. In addition, foods from animals, foods prepared with unsaturated vegetable oils, lard, lard or margarine are also very harmful.
Choose monounsaturated and polyunsaturated fats. ^{[3] X Trusted Source Mayo Clinic Go to the source} The body needs to be replenished with fat, but the source of fat must be healthy and not adversely affect the triglycerides. Good sources of fats include olive oil, canola oil, rice bran, walnut oil, and flaxseed oil.

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Limit the amount of fructose you consume. ^{[4] X Source of Study} Fructose is a sugar found naturally in most fruits, honey and some white sugars. By limiting your fructose intake to less than 50-100 g per day, you can lower your triglyceride levels faster.

Low-fructose fruits include apricots, citrus fruits, cantaloupe, strawberries, avocados and tomatoes. These are the right options if you want to add fruit to your diet.
Fruits high in fructose include mangoes, bananas, hard bananas, grapes, pears, apples, watermelons, pineapples, and raspberries. These are the foods you should avoid or limit your consumption of.

Lifestyle Changes and Daily Activities

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Adjust calories consumed. ^{[5] X Cleveland Clinic Trusted Source Go to the source} Pay attention to your daily calorie intake to see if you can cut back (check with your doctor to set a safe and achievable goal). Okay).

This is especially useful for people who are overweight or obese. Being overweight can be the cause of high triglycerides.
Most women should aim to consume 1200 calories per day, while men should consume 1800 calories per day (which can vary depending on activity level and many other factors). If you need to lose weight or reduce your calorie intake, your doctor may be able to create a diet with fewer calories for you. However, you should not cut calories on your own without your doctor’s approval.
Also, avoid snacking in the evening before going to bed.

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Divide the meal into small portions. Eating many small meals is better than eating 2-3 large meals a day.

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Do exercise. ^{[6] X Research Sources} Moderate exercise is an essential part of lowering cholesterol and triglyceride levels.

Absolutely do not set up a strict exercise regime. Thinking that starting with a challenging exercise program will help lower your triglyceride levels faster is a misconception. In fact, it will make you want to give up your exercise program sooner. It’s best to start by exercising for 10 minutes a day, then increase it by 1-2 minutes per week until you can comfortably do 30-40 minutes.
Use a variety of exercises. You can walk, cycle, and follow the DVDs of instruction alternately each day. Be creative and apply different forms of exercise so you don’t get bored. Not only that, you can experience and know what your favorite form of exercise is.

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Quit smoking. ^{[7] X Research Source} Quitting smoking is an essential step in reducing the risk of cardiovascular disease and lowering triglyceride levels.

Smoking contributes to many “cardiovascular disease risk factors,” including increased blood clots, damage to the arteries, and difficulty controlling “lipid levels” (including triglycerides) in the blood.
Quitting smoking will significantly improve your health. If possible, find out about your local quit smoking program. Or you can visit your doctor for guidance and support.

Take medicines

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Take Fibrates. ^{[8] X Research Sources} Common Fibrates include Gemfibrozil and Fenofibrate.

Fibrates are carboxylic acids, an organic acid composed of carbon and oxygen. Fibrates are also hydrophilic, meaning they are both attracted to fats and water.
These drugs increase high-density lipoprotein cholesterol and decrease triglyceride levels. They work by reducing the production of triglyceride-carrying molecules in the liver.
Be careful because Fibrate can cause gastrointestinal upset and liver irritation, gallstones. These drugs are also dangerous when taken with blood thinners and can cause muscle damage when taken with statins.

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Try nicotinic acid. The most common type of nicotinic acid is niacin.

Nicotine acid is another type of carboxylic acid.
Like the drug Fibrate, nicotinic acid reduces the liver’s ability to produce a molecule that carries triglycerides called VLDL or very low-density lipoprotein.
Nicotinic acid increases high-density lipoprotein (“good cholesterol”) levels more than other drugs of this class.
Consult your doctor before taking nicotinic acid medicine because it can react with medications and have dangerous side effects. ^{[9] X Trusted Source Mayo Clinic Go to Source}
Possible serious side effects of nicotinic acid pills include difficulty breathing, severe abdominal pain, jaundice, and dizziness. Although these side effects are not common, you should still be vigilant.

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Learn about prescription omega-3s. Taking omega-3 fatty acids naturally can help lower triglyceride levels, but taking high-dose prescription omega-3 supplements can also help lower triglyceride levels more effectively.

Prescription omega-3s are usually in the form of fish oil tablets.
Only take high-dose omega-3 supplements under the direction and supervision of your doctor because they can interact with medications. ^{[10] X Trusted Source Mayo Clinic Going to the Source} Supplementing with lots of omega-3s can make the blood too thin and lower blood pressure. Not only that, it can also increase blood sugar levels, cause liver damage and mental disorders.

Advice

Before you want to change to improve your health, you need to understand why you need to change. High triglycerides are one of the main “risk factors” for cardiovascular disease (including heart attack, stroke, and “atherosclerosis” – hardening of the arteries). ^{[12] X Trusted Source PubMed Central Go to source}
Triglycerides are also a contributing factor to “metabolic syndrome”. A person is diagnosed with metabolic syndrome when more than 3 of the following characteristics are present: high blood pressure, high triglycerides, high levels of high-density lipoprotein, increased waist size, and/or high blood sugar. This is essentially a disease “syndrome” caused by an unhealthy lifestyle and can increase the risk of cardiovascular disease, obesity, fatty liver and many cancers. ^{[13] X Research Source} It is for this reason that you should not let your triglyceride levels rise.
The more positive lifestyle changes you make, including diet and exercise (along with medication if necessary and recommended by your doctor), the happier and healthier you will be. full. Sometimes getting started is the hardest part, but once you do, it will motivate you to accomplish your goals.

Warning

Always consult your doctor before changing your diet or physical activity level. Even healthy, sudden changes can have a negative impact on your overall health.

Steps

Change your Diet

Lifestyle Changes and Daily Activities

Take medicines

Advice

Warning

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