Milly Gaines
Triglycerides are a type of fat that, at high levels, can lead to heart disease, stroke, and diabetes. Luckily, there are many ways to lower your triglycerides through diet and lifestyle changes. This may include eating more dietary fibre, reducing your intake of trans fats and sugar, and incorporating more omega-3 fatty acids into your diet through foods like fatty fish, flax seeds, and nuts. In addition, staying hydrated, maintaining a healthy weight, and exercising regularly can also help to lower triglyceride levels.
How to reduce triglycerides through diet
| Characteristics | Values |
|---|---|
| Avoid | Sugary foods, foods high in saturated fat (e.g. cheese, whole milk, red meat), trans fats |
| Eat less of | Refined white flour, simple sugars (especially fructose) |
| Eat more of | Whole grains, dietary fibre (found in fruits, vegetables, nuts, seeds, cereals, legumes), fatty fish (salmon, mackerel, herring, lake trout, albacore tuna, sardines), omega-3 fatty acids (also found in flax seeds, flaxseed oil, almonds, legumes), polyunsaturated fats, monounsaturated fats, soy protein (tofu, tempeh, edamame, soy milk) |
| Drink more of | Water |
| Drink less of | Alcohol, sweetened drinks |
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What You'll Learn
Reduce sugar intake
Triglycerides are a type of fat that is essential for the body's health. However, high levels of triglycerides can lead to clogged arteries and possibly a heart attack or stroke. To reduce triglycerides, it is important to cut down on sugar intake.
Simple sugars, especially fructose, which is often found in fruit, can increase triglyceride levels. Added sugars, such as brown sugar, corn syrup, honey, and raw sugar, are commonly found in sweets, soft drinks, fruit juice, and breakfast cereals. These should be avoided or limited as much as possible. Instead of sugar, use spices such as cinnamon or ginger to add flavour to your food and drinks.
The American Heart Association recommends consuming no more than 100-150 calories of added sugar per day. This is equivalent to about 6 teaspoons of sugar for women and 9 teaspoons for men. To put this into perspective, one can of soda contains about 150 calories of added sugar. A study found that people who regularly consumed sugar-sweetened beverages were over 50% more likely to have high triglycerides than those who did not.
Alcohol also contains natural sugars and can have a direct impact on triglyceride levels. It is recommended to avoid alcohol or switch to low-calorie beverages such as water, herbal iced tea, or sparkling water with a squeeze of lime juice.
In addition to avoiding added sugars, it is beneficial to choose complex carbohydrates that are high in fibre, such as whole grains, oatmeal, and vegetables. These foods provide a more prolonged sense of fullness compared to refined carbohydrates, which add extra calories to the diet.
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Eat more fibre
Triglycerides are a type of fat that are a key source of energy in the diet. They are found in foods that we eat, such as meat, dairy products, and cooking oils. Excess calories from any source are converted into triglycerides and stored in fat cells. Simple sugars, especially fructose, raise triglyceride levels.
Eating more fibre is one way to reduce high levels of triglycerides. Fibre is found in unrefined, high-fibre carbohydrates, such as vegetables, beans, and whole grains. It is also present in nuts and seeds. By increasing your dietary fibre intake, you can slow the absorption of fat and sugar in the small intestine.
A bowl of steel-cut oats with berries for breakfast is a good way to start the day with fibre. At lunchtime, a salad loaded with vegetables and garbanzo beans is a great option. Whole grains, nuts, seeds, legumes, cereals, and fruits are also good sources of fibre.
It is important to note that a well-planned and nutritious diet is key to maintaining a healthy body. While increasing fibre intake can be beneficial, it should be done as part of a balanced diet that includes a variety of food groups.
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Consume omega-3 fatty acids
Triglycerides are fats that circulate in the blood. High levels of triglycerides can lead to clogged arteries and increase the risk of heart attack and stroke. A particularly high level of triglycerides can also cause pancreatitis, an inflammation of the pancreas.
One way to lower your triglycerides is to consume omega-3 fatty acids. The American Heart Association (AHA) recommends eating fatty fish, such as salmon, mackerel, herring, and albacore tuna, at least twice a week. These types of fish are high in omega-3s and can help lower your triglyceride levels. Other fish that are rich in omega-3s include lake trout, sardines, and certain types of seafood.
If you prefer not to eat fish, you can also ask your doctor about taking omega-3 capsules. These capsules provide a concentrated amount of omega-3s, but they may not be suitable for everyone. Look for capsules that contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as these are two powerful types of omega-3 that have been specifically recommended by the AHA for lowering triglycerides. The typical dose is four 1-gram capsules daily, providing more than 3 grams of EPA+DHA.
It is important to note that high doses of omega-3s can cause bleeding in some people, so be sure to consult your doctor before taking any supplements. Additionally, the AHA advises against using non-prescription fish oil supplements to treat high triglyceride levels. Instead, focus on incorporating omega-3-rich foods into your diet and making healthier choices in your life, such as reducing your alcohol consumption and limiting foods high in saturated fat, like cheese, whole milk, and red meat.
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Drink less alcohol
While the relationship between alcohol and health is complex, and light to moderate alcohol consumption may be associated with a reduced risk of heart disease, heavy drinking is consistently linked to high triglyceride levels. Alcohol-induced hypertriglyceridemia is caused by increased very-low-density lipoprotein (VLDL) secretion, impaired lipolysis, and increased free fatty acid fluxes from adipose tissue to the liver. VLDL is sometimes referred to as ""bad cholesterol"" and can cause a buildup of plaque in the arteries, known as atherosclerosis, which impairs blood flow to organs and increases the risk of heart disease.
Heavy alcohol use is one of the leading risk factors for disease worldwide, increasing the risk of certain cancers, liver disease, and heart disease. Research has shown that high-intensity binge drinking is associated with a 2- to 8-fold increased risk of high triglyceride levels. Therefore, reducing alcohol consumption is recommended to lower triglycerides and improve overall health.
If you are looking to reduce your alcohol intake, there are several strategies you can try. Firstly, set clear goals and limits for yourself and stick to them. This may involve avoiding places or situations that trigger your urge to drink or finding alternative drinks that you enjoy, such as sparkling water with lime or herbal iced tea. You can also practice saying "no" to alcohol in social situations and seek support from friends or family who can help hold you accountable.
Additionally, addressing the underlying reasons for your alcohol consumption can be crucial. Stress, anxiety, or other mental health issues may contribute to drinking habits, so finding healthy coping mechanisms such as exercise, meditation, or therapy can help reduce your reliance on alcohol. If you feel that your alcohol use has become unmanageable or you are concerned about your ability to control your drinking, seeking professional help is essential. Research-based treatment for addiction can help you manage your alcohol use and prevent relapse.
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Exercise regularly
Exercise plays a crucial role in managing triglyceride levels and improving overall health. Regular exercise, alongside dietary changes, can effectively decrease triglyceride levels. Triglycerides, a type of fat found in the blood, can be reduced through physical activity, which helps burn excess calories and prevents their conversion into triglycerides for storage in fat cells.
Engaging in regular aerobic exercise is particularly beneficial for lowering triglycerides. Aim for at least 30 minutes of aerobic activity, such as walking, jogging, bicycling, or swimming, for five days a week. The benefits of exercise on triglyceride levels are more pronounced in long-term exercise routines. For instance, a study on individuals with heart disease found that exercising for 45 minutes, five times a week, resulted in a significant reduction in blood triglycerides.
It is worth noting that high-intensity interval training (HIIT) can also be an effective approach. Some research suggests that shorter bursts of intense exercise may be more beneficial for lowering triglycerides than longer periods of moderate-intensity workouts. Incorporating a variety of exercises into your routine can help keep it interesting and engaging.
Additionally, exercise contributes to weight loss, which is another important factor in managing triglyceride levels. Losing weight can help reduce the risk of heart disease, stroke, and diabetes, all of which are associated with high triglyceride levels. Regular exercise improves insulin sensitivity, which, in turn, helps regulate blood triglyceride levels.
Remember, it is not necessary to adopt an intense exercise regimen overnight. Start by gradually incorporating physical activities into your daily routine and making sustainable changes. Over time, you can increase the duration and intensity of your workouts to further enhance the benefits and maintain healthy triglyceride levels.
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Frequently asked questions
Eating more dietary fibre and less sugar can help lower triglyceride levels. A low-carb diet has also been linked to lower blood triglyceride levels.
Fatty fish, such as salmon, mackerel, sardines, tuna, and trout, are high in omega-3 fatty acids, which are good for lowering triglycerides. Soy-based foods such as tofu, tempeh, edamame, and soy milk are also recommended.
Foods high in saturated fat, such as cheese, whole milk, and red meat, can lead to high triglycerides. It is also important to avoid sugary foods and drinks, including soda, candy, ice cream, and sweetened breakfast cereals.
