How To Reduce Triglycerides: Exploring Symptoms And Natural Remedies

Tanusha Kumari

Tanusha Kumari
Nov 2023

2 min read
How To Reduce Triglycerides

Table of content

Did you know that triglycerides are the most common type of fat in the body, serving as a reservoir of energy? However, when they multiply beyond the required number they can disrupt the functioning of the cardiovascular system. So, how to reduce triglycerides and maintain the required level in our body?

Today increased triglyceride levels are widespread health concerns globally. According to WHO (World Health Organization), cardiovascular diseases are often due to abnormal fat profiles and are the leading cause of death worldwide.

In this blog, we will learn about triglycerides, high triglycerides symptoms, and how to maintain a required level of triglycerides in natural ways.

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What Are Triglycerides?

Triglycerides are a type of lipid (fat) found in the blood, and they are a primary form of energy storage in the body. 1 gm of triglycerides provides more than twice the energy of 1 gm of carbohydrates or protein.

They consist of three fatty acid molecules attached to a glycerol molecule (the main body). This structure allows triglycerides to store a lot of energy in a compact form.

Triglycerides serve several important functions in the body. It stores energy, provides insulation by regulating body temperature, and influences cellular signals.

It is also, important for the transport of fat soluble vitamins, and produces the hormone adipokines which regulates metabolism, appetite, inflammation, and insulin sensitivity.

When you consume foods, especially those rich in fats, the body breaks down the dietary fats into triglycerides and then they are absorbed into the bloodstream. When you consume more calories than your body needs for energy, the excess calories are converted into triglycerides and stored in fat cells.

Even the liver is involved in the synthesis of triglycerides. It produces triglycerides from excess carbohydrates and converts them into fat. If the fat accumulation is more it can cause fatty liver disease. So, a healthy diet for liver is essential to keep it functioning well.

Triglyceride levels

Health professionals measure blood triglyceride levels in milligrams per deciliter (mg/dL).The general classification of triglyceride levels is as follows:

  1. Normal: Less than 150 mg/dL
  2. Borderline High: 150-199 mg/dL
  3. High: 200-499 mg/dL
  4. Very High: 500 mg/dL above

4 Symptoms Of High Triglycerides You Must Know

High triglyceride levels are a condition known as hypertriglyceridemia, it often doesn’t cause noticeable symptoms on its own. In most cases, individuals with high triglycerides may not be aware of the condition until it is detected through blood tests during a routine checkup.

However, extremely high levels can lead to certain symptoms and may be indicative of an underlying issue.

1. Pancreatitis: Studies from NIH state that severe elevation of triglycerides increases the risk of pancreatitis and it is one of the most serious complications of extremely high triglycerides. This condition can cause severe abdominal pain, nausea, vomiting, and fever. 

2. Abdominal Pain And Discomfort: Individuals with significantly elevated triglyceride levels may experience upper abdominal pain. This discomfort can be the result of pancreatitis or other gastrointestinal issue.

3. Xanthomas: It fatty deposits that can accumulate under the skin. They appear in the form of yellow bumps on the elbow, knees, buttocks, or other parts of the body. It is a sign of underlying lipid disorders.

4. Lipemia Retinalis: This is a rare condition when the milky or creamy appearance of the blood vessels appears in the eyes.

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How To Reduce Triglycerides Naturally?

Reducing triglycerides naturally involves adopting a healthy lifestyle, making dietary modifications, engaging in regular physical activity, and maintaining an overall heart-healthy routine. Here’s a detailed guide on how to naturally lower your triglycerides:

7 Ways To Reduce Triglycerides

1. Make Dietary Changes

High levels of triglycerides can increase the risk of heart disease. It is important to have a heart-friendly diet which can help in lowering triglycerides.

  • Include Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and fatty fish (like salmon and mackerel). They are omega-3 rich foods, which can help lower triglycerides.
  • Increase Fiber Intake: Choose whole grains, fruits, vegetables, and legumes, as they are rich in fiber. Fiber helps regulate blood sugar levels and can contribute to lower triglyceride levels.
  • Limit Saturated and Trans Fats: Reduce the consumption of saturated fats found in red meat, full-fat dairy products, and certain oils. Avoid trans fats they are often found in processed and fried foods.
  • Limit Sugars and Refined Carbohydrates: Reduce the intake of added sugars and refined carbohydrates, including sugary beverages, candies, pastries, and white bread. These can contribute to elevated triglyceride levels.

2. Regular Physical Activity

Exercise helps in lowering triglycerides and improves overall cardiovascular health. 

  • Regular Exercise: Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
  • Include Cardiovascular Exercise: Activities like fast walking, jogging, swimming, and cycling are effective in reducing triglyceride levels.
  • Strength Training: Try to include strength training exercises at least two days per week. Building muscle mass can contribute to better metabolic health.

3. Manage Your Weight

  • Achieve and Maintain A Healthy Weight: If overweight, losing even a small amount of weight can significantly lower triglycerides. Focus on a balanced diet and regular exercise to achieve and maintain a healthy weight.
  • Avoid Crash Diets: Rapid weight loss through crash diets can actually increase triglyceride levels. Aim for gradual, sustainable weight loss.

4. Lifestyle Modifications

  • Quit Smoking: Smoking is associated with increased triglyceride levels and is a major risk factor for cardiovascular diseases. Quitting smoking can have positive effects on triglyceride levels and overall health.
  • Moderate Your Alcohol Consumption: If you consume alcohol, do so in moderation. Excessive alcohol intake can raise triglyceride levels. For men, moderation typically means up to two drinks per day, and for women, up to one drink per day.
  • Manage Stress: Chronic stress can contribute to high triglyceride levels. Therefore, practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. 

5. Drink Plenty Of Water

  • Staying well-hydrated can support overall health, including lipid metabolism. So, replace the sugary beverages in your diet with water or detox water.

6. Consider Omega-3 Supplements

  • Consult with your healthcare provider about the potential benefits of omega-3 fatty acid supplements, such as fish oil capsules. These can be particularly helpful if you don’t consume enough fatty fish in your diet.

7. Regular Checkups

  • Regular monitoring of your triglyceride level through blood tests will help you assess the effectiveness of your lifestyle changes. It will also allow you to make any adjustments if needed.

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A Word From Fitelo

Triglycerides are a type of fat that stores fats and gives energy when the body needs it. However, it is important to maintain a normal level of triglycerides in the body. If the triglyceride levels increase, it can be identified by its symptoms. 

The symptoms can not be detected until a regular blood test. So, how to reduce triglycerides, can be done through a combination of mindful dietary choices, regular exercise, and lifestyle modification.  

By lowering your triglycerides you can simultaneously decrease the risk of heart disease and other issues caused by high triglycerides. Therefore, make healthy changes and move towards a healthier you.

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Frequently Asked Questions

Are There Specific Foods That Can Help Lower Triglycerides?

Yes, include fatty fish rich in omega-3 fatty acids like salmon and mackerel, as well as foods high in soluble fiber such as oats, beans, avocados, and nuts, to help lower triglycerides. Minimize intake of sugary foods and refined carbohydrates for better triglyceride management.

How Often Should I Check My Triglycerides Level?

Adults should generally have their triglyceride levels checked as part of an annual blood lipid profile. However, if you have risk factors like obesity, diabetes, or a family history of high triglycerides then get more frequent checkups.

How To Reduce Triglycerides?

You can lower your triglycerides by adopting diets less in sugar, refined carbohydrates, and saturated fats. Moreover, engaging in regular exercise will help you manage a healthy weight which eventually will maintain your triglycerides.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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