Triglycerides are a type of fat found in the blood. High triglycerides levels increase the risk of heart disease, stroke, and other health problems. If you have high triglycerides, there are several things you can do to lower them.

Here are 30 ways to lower triglycerides without medication:.

1. Lose Weight

Being overweight or obese is a risk factor for high triglycerides. Losing weight can help reduce triglyceride levels. A healthy diet and regular exercise can aid weight loss.

2. Exercise Regularly

Regular exercise can improve blood sugar levels and reduce triglycerides. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Eat a Low-Carb Diet

A low-carb diet can lower triglycerides by reducing the amount of sugar and refined carbohydrates in your diet. Replace these with healthy fats, protein, and fiber.

4. Limit Added Sugars

Added sugars can increase triglycerides levels. Avoid sugary drinks and sweetened foods. Choose unsweetened alternatives, such as water, coffee, tea, and fresh fruit.

5. Cut Back on Alcohol

Drinking too much alcohol can increase triglycerides levels. Limit alcohol intake to one drink per day for women and two drinks per day for men.

6. Choose Healthy Fats

Healthy fats, such as omega-3 fatty acids, can lower triglycerides levels. Choose fatty fish, nuts, seeds, and avocados. Avoid trans fats, which can raise triglyceride levels.

7. Eat More Fiber

Fiber-rich foods can lower triglycerides by slowing down digestion and reducing sugar absorption. Choose whole grains, fruits, vegetables, and legumes.

8. Avoid Saturated Fats

Saturated fats can raise triglyceride levels. Limit intake of butter, cheese, red meat, and processed foods.

9. Choose Lean Protein

Lean protein can help lower triglycerides. Choose chicken, turkey, fish, or plant-based proteins such as tofu and beans.

10. Add Plant Sterols

Plant sterols can lower triglycerides levels by blocking cholesterol absorption. They can be found in fortified foods and supplements.

11. Eat More Soy

Soy can lower triglycerides levels by reducing inflammation and increasing HDL cholesterol. Choose tofu, soy milk, or edamame.

12. Drink Green Tea

Green tea can improve triglycerides levels by reducing inflammation and increasing HDL cholesterol. Aim for at least 2 cups per day.

13. Consume More Magnesium

Magnesium can lower triglycerides levels by improving insulin sensitivity. Choose magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains.

14. Add B Vitamins

B vitamins, such as niacin, can lower triglycerides levels by converting food into energy. Choose fortified cereals, lean meats, and beans.

15. Take Omega-3 Supplements

Omega-3 supplements can lower triglyceride levels by reducing inflammation and improving heart health. Choose fish oil, cod liver oil, or krill oil.

16. Reduce Stress

Stress can increase triglycerides levels. Practice relaxation techniques such as meditation, yoga, or deep breathing.

17. Quit Smoking

Smoking can increase triglycerides levels and raise the risk of heart disease. Quitting smoking can improve triglyceride levels and overall health.

18. Manage Diabetes

Diabetes can increase triglycerides levels. Managing blood sugar levels through diet, exercise, and medication can help reduce triglycerides.

19. Get Enough Sleep

Getting enough sleep can improve triglyceride levels by reducing inflammation and stress. Aim for at least 7 hours of sleep per night.

20. Monitor Medications

Some medications, such as beta-blockers, steroids, and diuretics, can increase triglycerides levels. Talk to your doctor about alternative medications or ways to manage high triglycerides.

21. Check Thyroid Function

Thyroid disorders can increase triglycerides levels. Testing thyroid function and getting treatment for any disorders can help reduce triglycerides.

22. Drink Water

Drinking plenty of water can help flush out excess triglycerides from the body. Aim for at least 8 glasses of water per day.

23. Practice Portion Control

Eating too many calories can increase triglycerides levels. Practice portion control by using smaller plates, measuring servings, and avoiding second helpings.

24. Choose Low-Glycemic Foods

Low-glycemic foods can lower triglycerides by reducing the amount of sugar in the bloodstream. Choose whole grains, non-starchy vegetables, and low-sugar fruits.

25. Limit Processed Foods

Processed foods can increase triglycerides levels by being high in sugar, refined carbohydrates, and unhealthy fats. Choose whole foods instead.

26. Add Spices

Spices, such as cinnamon, turmeric, and ginger, can lower triglycerides levels by reducing inflammation and improving insulin sensitivity. Add them to meals and beverages.