Change Diet and Exercise to Lower Triglycerides

If you have been diagnosed with high triglycerides, there are things you can do right now that will result in lower triglycerides. These include diet and lifestyle changes, in addition to taking a popular nutritional supplement.

Eat Less Fat and Sugar

The changes you can make to your diet include cutting back on sugar and fat. Here are some great guidelines you can follow.

  • Limit any added sugar to about 100 calories a day for woman, 150 calories a day for men.
  • Limit fructose, found in both processed and natural foods, to less than 50 to 100 grams per day.
  • Limit saturated fat to less than 7% of your total calories for the day.
  • Limit trans-fat to less than 1% of your total calories. In fact, it is best to have no trans-fats at all.
  • Severely limit, or totally abstain from any alcohol.

Lose Weight

If you are overweight, you can lower your triglyceride level by losing the excess weight. Losing just 5 to 10% in your body weight can bring your triglycerides down by 20%.


To help you lose the weight, in addition to making the dietary changes, you need to increase your activity level. Not only does this help you lose weight more quickly, it also helps to reduce your triglyceride level by 20 to 30%.

The recommended amount of exercise to get is a minimum of 150 minutes per week at a moderate intensity level. An example of a moderate intensity level is brisk walking.

Take Omega-3 Supplements

Another way to lower triglycerides is as easy as swallowing a pill.  Studies have shown that taking a marine-based Omega-3 supplement can reduce your level of triglycerides. A marine-based supplement includes supplements such as fish oil or krill oil.

There are vegetarian Omega-3 supplements available but they don’t appear to be as effective in reducing triglycerides. Vegetarian Omega-3 sources include chia seed and flax seed.

If you can incorporate all of these diet and lifestyle changes, you can reduce your total triglyceride level by 50% or more!

Medication for High Triglycerides

Using medication to lower your triglyceride levels becomes unnecessary as diet and lifestyle changes are so effective. In fact, according to current research, the effectiveness of triglyceride-lowering meds has not been firmly proven.

There is an exception to that, however. If your triglyceride level is over 500 mg/dl , you may be put on a triglyceride-lowering medication to help prevent the chance of developing pancreatitis.

One more thing about medications- if you are currently on medication, examine those closely for the side effect of increasing triglyceride levels. Some meds can cause this.

Monitoring Your Triglyceride Level

For optimal health, your triglyceride level should be less than 100 mg/dl, as measured on a fasting sample.  That is a recent change, so be sure to note that.