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How Can I Lower My Triglycerides Naturally?

Triglyceride is a specific fat found in our blood. It is the fat product formed from fat that is not used for energy derivation. It is used to derive energy in case of starvation or long intervals of two meals, when levels of triglycerides increase above its normal level, and then it causes a high risk of insulin resistance and heart diseases.[1] Causes of high levels of triglycerides are an unhealthy lifestyle, low physical activity, high consumption of alcohol, excess stress, irregular sleep patterns and unhealthy eating habits discussed below. Avoidances of these causes help in regulating its levels naturally.

How Can I Lower My Triglycerides Naturally?

Triglycerides can be lowered down by natural ways:

Weight Loss – losing weight can effectively lower triglycerides in the blood. One study state that losing weight merely up to 5.10% can reduce by 40 mg/dL for a long period.[2]

Reduction Of Sugary Items – sugar in the food gets converted into triglycerides, increasing the risk of heart diseases. Decreasing the amount of sugar in the diet relatively reduce the triglyceride levels in the blood.

Consumption Of Fibrous Food – fruits whole grain, cereals, legumes, and nuts contain fiber. When more and more fiber in the food is added to the diet, the fat and sugar are less absorbed in the small intestine, this assist in the reduction of levels of triglycerides in the blood. High fiber diet directly impacts triglyceride levels.

Consumption Of More Tree Nuts – tree nuts like walnuts, cashews, almonds, pistachios, brazil nuts, etc. in recommended amount help in reduction of triglycerides in the body.

Regular Exercises – high intensity aerobic exercises especially walking, jogging, swimming, and bicycling inversely affect the levels of triglycerides in the blood and increase the levels of good cholesterol.

Avoidance Of Trans Fats – trans fats are found in commercially fried foods and baked foods.[3] They increase triglycerides levels and bad cholesterol in the body. Food having a high concentration of trans fats should be avoided as they can elevate the triglycerides and risk of heart diseases.

Consumption Of Omega 3 Fatty Acids – fish and food items having a high amount of omega .3 fatty acids are good for heart health as they regulate the levels of triglycerides. Fish like salmon, tuna, sardines, herring, and mackerel should be added in the diet as they contain a high amount of omega .3 fatty acids. Two servings of this fishes in a week can reduce the chances of heart diseases.

Consumption Of Soy Protein – it helps in lowering triglyceride and LDL.[4]

Limitation Of Alcohol – alcohol is a rich source of sugar and calories. Consumption of alcohol should be limited to light or moderate levels as high alcohol intake can elevate the triglyceride levels.

Introduction Of Low-Carb Food – low carb food is associated with loss of weight and related to the reduction in triglyceride level in the blood. It is much effective than a low.fat diet.

Having Regular Meal Pattern – regular eating patterns help in having healthy levels of triglycerides. It also prevents insulin resistance in the body. It helps in preventing heart disease and insulin sensitivity.

Stress Management – it is necessary to manage stress in life to have a healthy life free from heart problems and unhealthy levels of triglycerides and bad cholesterol.

Sleep Pattern – one should have 6. 8 hours regular sleep in a stretch to avoid unhealthy levels of triglycerides.

Introduction Of Natural Supplement – natural supplement like garlic extract, fenugreek, fish oil, etc. can lower down blood triglycerides. Fish oil is good for heart oil. Garlic possesses anti.inflammatory properties.[5] [6]


Triglyceride levels determine the levels of fat in our body. High levels of triglycerides can cause heart ailments. A healthy lifestyle which include regular exercises, normal sleep pattern, low – moderate alcohol, eating habits (low carb fibrous food and others discussed above) can maintain the triglycerides in healthy levels.


Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:June 8, 2022

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