Triglycerides are fats that circulate within our bloodstream. High levels of triglycerides increase the risk of cardiovascular diseases. It is always a good idea to maintain balanced levels of triglycerides.

This article will provide ten natural ways to lower triglycerides without medication.

Eat a Balanced Diet

Balanced meals can help regulate triglyceride levels. Try reducing the consumption of added sugar, saturated fats, and processed foods. Eating more fibre, healthy fats, and proteins can make a significant difference.

Consume more nuts, avocados, fish, lean meats, whole grains, fruits, and vegetables.

Physical Activity

Physical activities, like walking, running, cycling, and swimming, can help regulate triglyceride levels. Regular exercise can also lead to weight loss and control other associated risk factors.

Aim for at least 150 minutes of moderate-intensity exercise per week. Alternatively, choosing a more active lifestyle is crucial, like taking the stairs, walking, or cycling work instead of driving.

Avoid Sugary Beverages

High sugar beverages, like soda, fruit juices contain high levels of sugar that can boost your triglyceride levels. Replace sugary drinks with water, tea, coffee or soft drinks with no added sugar.

Unsweetened drinks with apple cider vinegar can also help regulate triglycerides.

Limit Alcohol Intake

Alcohol consumption can increase triglycerides in some people, particularly if you drink more than moderate amounts. High alcohol can lead to weight gain that can exacerbate high triglyceride levels.

If not limited, alcohol consumption can lead to other cardiovascular conditions.

Lose Weight

Obesity and high triglycerides are strongly related. Weight loss can help reduce triglyceride levels, and it can also reduce the risk of chronic diseases.

Losing weight by limiting calorie intake and exercising regularly can lead to triglyceride reduction.

Choose Healthy Fats

Monounsaturated and polyunsaturated fats can aid to regulate triglyceride levels by improving HDL cholesterol levels. They also play a role in reducing inflammation in the body, which is a contributing factor to high triglycerides.

Try including more olive oil, flaxseed, fish, nuts, and seeds in your diet.

Consider Intermittent Fasting

Intermittent fasting is an alternate pattern of fasting that alternates between eating and fasting periods. It can aid weight loss and triglyceride reduction.

The main benefit of intermittent fasting is that it helps reduce calorie intake, leading to significant weight loss. Research showed that the average person lost 7.25 pounds in three weeks from intermittent fasting.

Increase Fiber Intake

Consuming more fiber can help regulate triglyceride levels by limiting fat and sugar absorption. High fiber foods take longer to digest, preventing insulin spikes that contribute to high triglycerides.

Include high-fiber foods like oats, beans, flaxseed, and chia seeds.

Herbal Supplements

Herbal supplements like garlic, berberine, and flaxseed supplements are beneficial in treating high triglycerides. These supplements can help reduce fat and sugar absorption in the body.

Herbal teas like green tea and chamomile tea can also help in treating high triglyceride levels.

Stress Management

Stress is a crucial contributor to high triglycerides. Stress management can help reduce cortisol levels, the hormone responsible for stress. Cortisol levels can increase fat buildup in the bloodstream leading to high triglycerides.

Simple stress management techniques, like meditation, yoga, and deep breathing, can make a significant difference in managing triglyceride levels.