Triglycerides are a type of fat, or lipid, that circulate in your blood. Your body uses them for energy, but consistently high levels (hypertriglyceridemia) increase your risk of heart attack, stroke, and pancreatitis. While genetics play a role, lifestyle and dietary choices are the most significant factors influencing your triglyceride levels. By understanding what causes triglycerides to decrease, you can take proactive steps to improve your cardiovascular health and overall well-being.
The Power of Dietary Changes
Your diet is a primary determinant of your triglyceride levels, as the body converts excess calories—especially from sugar and refined carbohydrates—into triglycerides for storage. Making conscious, strategic food choices is one of the most effective ways to lower your levels naturally.
Reducing Sugar and Refined Carbohydrates
Excess sugar is a major driver of high triglycerides. Simple sugars found in sugary drinks, candy, and desserts are quickly processed and can cause a significant spike. Likewise, refined carbohydrates like white bread, white rice, and pasta can have a similar effect. The American Heart Association suggests limiting added sugars to no more than 6 teaspoons per day for women and 9 for men.
- Foods to limit: Soda, fruit juices with added sugar, cakes, cookies, pastries, candy, white bread, and white rice.
- Better alternatives: Fiber-rich whole grains such as oats, brown rice, and quinoa; naturally sweet whole fruits like berries; and vegetables.
Focusing on Healthy Fats
Not all fats are created equal. Switching from unhealthy saturated and trans fats to healthier unsaturated fats can have a positive impact on your triglyceride levels. Monounsaturated fats (found in olive oil, avocados, and nuts) and polyunsaturated fats (including Omega-3 fatty acids) are beneficial choices.
Omega-3 fatty acids, in particular, are powerful for lowering triglycerides. Fatty fish like salmon, mackerel, and sardines are excellent sources, and you should aim to eat them at least twice a week. For those who don't eat fish, supplements or plant-based sources like flaxseed and walnuts can also help.
Increasing Fiber Intake
Fiber plays a crucial role in slowing the absorption of fat and sugar in your small intestine, which helps to lower blood triglyceride levels. Most people do not consume enough fiber, but incorporating more can improve overall cardiovascular health.
- High-fiber foods include: Legumes (beans, lentils, peas), whole grains, vegetables, nuts, and seeds.
The Impact of Regular Exercise
Consistent physical activity is one of the most direct and effective ways to lower triglycerides. Exercise helps your body use energy, reducing the amount of triglycerides that are stored as fat.
Aerobic Exercise
Aerobic exercise (also known as cardio) is particularly effective because it uses triglycerides for fuel. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, which can include brisk walking, cycling, or swimming. The benefits are most apparent with regular, long-term exercise, so consistency is key. Some research even suggests that high-intensity intermittent exercise can be very effective.
Weight Management
If you are overweight or obese, losing even a small amount of weight can have a significant effect on your triglyceride levels. Studies have shown that losing just 5-10% of your body weight can lead to a 20% decrease in triglycerides. This is because your body converts excess calories into triglycerides for storage, so reducing your overall caloric intake and burning more calories through exercise directly addresses the problem.
Lifestyle Adjustments
Beyond diet and exercise, a few other lifestyle habits can have a profound impact on your triglyceride levels.
Limiting Alcohol
Alcohol is a major cause of high triglycerides because it contains high levels of calories and sugar. For some individuals, even moderate amounts can cause a significant spike. Those with very high triglycerides may be advised to abstain from alcohol entirely to reduce their risk of pancreatitis.
Smoking Cessation
Quitting smoking is vital for overall heart health and can also help improve lipid profiles, including triglyceride levels.
Medical Management and Underlying Conditions
For some individuals, lifestyle changes alone may not be enough, and medical intervention is necessary.
Prescription Medications
If your levels remain high despite consistent lifestyle changes, your doctor may recommend medication. Options include:
- Fibrates: Medications like gemfibrozil can significantly lower triglyceride levels.
- High-dose Omega-3s: Prescription-grade fish oil preparations contain more active fatty acids than over-the-counter supplements.
- Statins: These are primarily used to lower cholesterol but can also help reduce triglycerides.
Addressing Underlying Issues
Sometimes, high triglycerides are a symptom of another underlying condition. It's important to consult with your healthcare provider to rule out or manage issues such as poorly controlled diabetes, hypothyroidism, and liver or kidney disease.
Comparison Table: Dietary Choices for Lowering Triglycerides
| Foods to Limit | Foods to Eat More Of |
|---|---|
| Sugary drinks (soda, sweetened juices) | Water, unsweetened tea, or coffee |
| Refined carbs (white bread, pasta) | Whole grains (oats, brown rice, whole-wheat bread) |
| Saturated fats (fatty red meat, butter) | Healthy unsaturated fats (olive oil, avocados) |
| Trans fats (fried and processed foods) | Lean protein sources (chicken breast) |
| Excessive alcohol | Limit or abstain entirely |
Conclusion
Decreasing elevated triglycerides is a multifaceted effort centered on adopting healthier lifestyle habits. By making deliberate changes to your diet—specifically, cutting down on sugar, choosing healthier fats like Omega-3s, and increasing fiber intake—and by committing to regular physical activity, you can significantly reduce your levels. Maintaining a healthy weight and limiting alcohol and tobacco are also critical components of a successful strategy. While these changes may take time, they offer profound long-term benefits for your cardiovascular health. In cases where lifestyle adjustments are insufficient, medical intervention may be necessary, underscoring the importance of consulting with a healthcare professional to determine the best approach for your individual needs. For more information, please visit the National Heart, Lung, and Blood Institute.
What are triglycerides and what causes them to decrease?
Triglycerides are the main type of fat in your body, and their levels decrease when your body uses up this fat for energy, a process primarily stimulated by a healthy diet, regular exercise, and effective weight management.
How can diet decrease triglycerides?
Dietary changes, such as reducing intake of sugar and refined carbohydrates and increasing healthy fats (like Omega-3s) and fiber, cause triglycerides to decrease by limiting the raw materials your body uses to produce them.
Does exercise help lower triglyceride levels?
Yes, regular aerobic exercise is highly effective at lowering triglycerides because it directly uses this fat for fuel. Consistent moderate-to-vigorous activity is most beneficial.
Is weight loss a factor that causes triglycerides to decrease?
Yes, weight loss is a key factor, as excess body weight is often linked to higher triglycerides. Losing even a modest amount of weight (5-10%) can lead to a significant decrease in levels.
Can limiting alcohol consumption help decrease triglycerides?
Yes, because alcohol is high in calories and sugar, limiting or abstaining from it can cause a notable decrease in triglycerides, especially for those with very high levels.
What medical conditions cause triglycerides to decrease abnormally?
While uncommon, abnormally low triglycerides can be caused by underlying conditions such as malabsorption disorders, hyperthyroidism, or malnutrition.
What types of medications cause triglycerides to decrease?
In addition to lifestyle changes, some medications prescribed by doctors—including fibrates, statins, and high-dose Omega-3 fatty acids—can cause triglycerides to decrease.
