How to Lower Triglycerides Naturally in 8 Steps

A smoked turkey sandwich on whole oat bread isolated on a white background.Having high triglycerides levels is a major risk factor for heart disease, stroke and diabetes.

But learning how to lower triglycerides, with a healthy triglycerides diet of foods to lower triglycerides and a healthy lifestyle, is easy.

And once you know how to lower triglycerides naturally with the best foods to lower triglycerides, you’ll see that a healthy triglycerides diet not only makes your heart happy, it also offers many other health benefits.

So what’s the big secret to how to lower triglycerides naturally?

Which foods cause high triglycerides levels? And what is a healthy triglycerides diet? The answer to these questions may surprise you.

Research on High Triglycerides Levels

For years high cholesterol has gotten most of the attention. But recently scientists discovered that it’s high triglycerides, not high cholesterol that is the most significant indicator of cardiovascular disease.

Here are 3 important reasons to learn how to lower triglycerides naturally:

  1. A study published in the American Journal of Clinical Nutrition shows, if you have high triglycerides, your risk of heart disease or stroke is 2-3 times greater – even if you have low cholesterol. [Vol. 86: 943-49]
  2. Drugs for lowering triglycerides have serious side effects. The American Heart Association recommends that medications only be considered after all ways to lower triglycerides naturally have been exhausted.
  3. Eating foods to lower triglycerides naturally has been shown to cut a person’s risk of stroke and sudden cardiac death in half.

To get the best results, keep these triglyceride parameters in mind:

  • To totally minimize risk factors, aim for a count below 150 mg/dl.
  • Levels of 150 to 199 mg/dl are thought to be borderline-high.
  • Over 200 mg/dl are still high and put you at serious risk.
  • Triglyceride levels of 500 mg/dl are extremely high.

How to Lower Triglycerides Naturally

Since triglycerides are forms of fats, you might think less fat in your diet would be the most important dietary step to lower triglycerides. It’s not.

The main culprit is sugar!

That’s right, the main foods causing high triglycerides levels are refined carbohydrate foods high on the glycemic index foods list. Sugar is why even a little alcohol causes big increases in blood plasma triglycerides.

Here’s the triglycerides diet of foods to lower triglycerides:

  1. Switch from high glycemic carbohydrates to a low glycemic diet.
  2. Replace bad fats with good fats, like fish oil and olive oil.
  3. Increase your high fiber foods, fruits and vegetables.
  4. Eat more healthy lean high protein foods.

Also follow these healthy lifestyle and dietary guidelines:

  1. If you smoke or drink, quit immediately.
  2. Add at least a half-hour of physical activity a day.
  3. Lower your dietary fat intake to 25% to 30% of calories.
  4. Reduce food calories to achieve permanent healthy weight loss.

These 8 steps for how to lower triglycerides naturally are great for anyone with high triglycerides levels. And this healthy lifestyle and triglycerides diet of foods to lower triglycerides isn’t just for a happy, healthy heart.

Following these steps also significantly reduces your risk of diabetes and stroke and helps to prevent and relieve arthritis, cancer and depression.

More Commonsense Health for you:

How to Stop Emotional Eating
How to Lower Cholesterol Naturally
“Refined” Bad Carb Sweet Sugar Death
Complex Carbohydrate List of Healthy Carbs


Hu FB. American Journal of Clinical Nutrition. Importance of the glycemic index; are refined carbohydrates worse than saturated fat? Am J Clin Nutr  2010;91:1541-2.

Ascherio A, Rimm EB, Stampfer MJ, et al. New England Journal of Medicine. Dietary intake of marine n-3 fatty acids, fish intake, and the risk of coronary disease among men. N Engl J Med 1995;332:977–82.

van Oostrom AJ, Real JT, Carmena R, et al. Netherland Journal of Medicine. Daylong triglyceridaemia in healthy Mediterranean and northern European subjects. Neth J Med 2004 Sep;62(8):279-85.

Parks, E.J. British Journal of Nutrition. Dietary carbohydrate’s effects on lipogenesis and the relationship of lipogenesis to blood insulin and glucose concentrations. Br J Nutr. 2002;87:S247–S253.

Jones PJ, Mac Dougall DE, Ntanios F, Vanstone CA. Canadian Journal of Physiology and Pharmacology. Dietary phytosterols as cholesterol-lowering agents in human diet. Can J Physiol Pharmacol 1997;75:217-227

U.S. Preventive Services Task Force. Screening for lipid disorders in adults (2008).

Alice H. Lichtenstein, DSc, FAHA, Lawrence J. Appel, MD, FAHA, et al.   American Heart Association. Diet and lifestyle recommendations. Circulation 2006;114(1):82–96. [Erratum in Circulation, 114(1):e27.]

Mozaffarian D, Jacobson MF, Greenstein JS. New England Journal of Medicine. Food reformulations to reduce trans fatty acids. N Engl J Med  2010;362:2037-9.

Mente A, de Koning L, Shannon HS, Anand SS. Archives of Internal Medicine. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med 2009;169:659-69.

Zilkens, R. Hypertension: Journal of the American Heart Association. Effects of alcohol consumption on triglycerides and blood pressure. JAMA May 2005;vol 45:pp 1-6.


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