Triglycerides are a type of fat that circulates in your blood. They are a normal part of your body’s metabolism, but high levels of triglycerides can increase your risk of heart disease, stroke, and other health problems.

Fortunately, you can reduce your triglycerides naturally with lifestyle changes, diet, and supplements.

What are triglycerides?

Triglycerides are a type of fat that comes from the food you eat or are produced by your liver. When you eat, your body converts the calories you don’t need into triglycerides and stores them in your fat cells.

When you need energy, hormones release the triglycerides into your bloodstream to be used for fuel. However, if you consume more calories than your body needs, your triglycerides levels can become too high and cause health problems.

What are the risk factors for high triglycerides?

Several risk factors can increase your triglycerides levels, including:.

Being overweight or obese
Eating a high-carbohydrate or high-fat diet
Having uncontrolled diabetes
Being physically inactive
Smoking
Having a family history of high triglycerides

Natural ways to reduce triglycerides

If you have high triglycerides levels, there are several natural ways to lower them:.

1. Diet changes

The type of food you eat can significantly impact your triglycerides levels. Here are some diet changes you can make to lower your triglycerides:.

Reduce your intake of carbohydrates, especially simple carbs like sugar, white bread, pasta, and rice.
Choose healthier fats, such as olive oil, nuts, and fatty fish like salmon.
Include more fiber-rich foods in your diet, such as whole grains, fruits, and vegetables.
Limit your alcohol consumption.

2. Exercise regularly

Regular physical activity can help lower your triglycerides and improve your overall health. Aim for at least 30 minutes of moderate-intensity exercise five days a week.

Some great exercises that can help you reduce your triglycerides are walking, running, biking, swimming, and aerobic classes.

3. Reduce stress levels

Chronic stress can increase your triglycerides levels. Managing stress through relaxation techniques such as meditation, yoga, or deep breathing exercises can help lower your triglycerides levels.

4. Lose weight

If you’re overweight or obese, losing even a small amount of weight can help lower your triglycerides levels. Losing 5 to 10 percent of your body weight can significantly improve your triglycerides levels.

5. Supplements

Several supplements can help lower your triglycerides levels:.

Fish oil supplements: Taking fish oil supplements can help lower your triglycerides levels.
Niacin: Niacin, also known as vitamin B3, can lower triglycerides levels and increase HDL (good) cholesterol levels.
Fiber supplements: Taking fiber supplements can help lower your triglycerides levels.

Conclusion

High triglycerides levels can increase your risk of heart disease, stroke, and other health problems. However, you can lower your triglycerides levels naturally with lifestyle changes, diet, and supplements.

By making some simple changes to your diet and exercise routine, you can significantly lower your triglycerides levels and improve your overall health and wellbeing.