Triglycerides are a type of fat (lipid) found in your blood. High levels of triglycerides can increase your risk of heart disease, stroke, and other serious health problems.

It’s important to keep your triglycerides at a healthy level, and there are many natural ways to do so. Here are 10 tips on how to reduce triglycerides naturally:.

Eat a Healthful Diet

One of the most effective ways to reduce high triglycerides is by eating a healthful diet. This means making sure that you’re consuming plenty of whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoid foods high in saturated and trans fats, as these can raise your triglyceride levels.

Reduce Your Intake of Sugar and Refined Carbs

Sugar and refined carbs like white bread, pasta, and baked goods can also raise your triglycerides. Try to limit your intake of these foods and opt for complex carbs like brown rice, quinoa, and sweet potatoes instead.

If you have a sweet tooth, try satisfying it with fresh fruit instead of candy or other sugary snacks.

Get Plenty of Exercise

Regular exercise can also help you lower your triglycerides naturally. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, cycling, swimming, or dancing.

Exercise not only helps to lower triglycerides, but it also has many other health benefits like improving cardiovascular health and reducing stress.

Lose Weight if You’re Overweight or Obese

If you’re overweight or obese, losing weight can help to reduce your triglyceride levels. Even a modest weight loss of 5-10% of your body weight can have a significant impact on your triglycerides.

Talk to your healthcare provider about developing a safe and effective weight loss plan.

Avoid Alcohol or Drink in Moderation

Drinking alcohol can raise your triglycerides, so it’s best to avoid it altogether. If you do choose to drink, do so in moderation. This means no more than one drink per day for women and no more than two drinks per day for men.

Try Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that can help to reduce triglycerides in the blood. You can get omega-3s from fatty fish like salmon, mackerel, and sardines, as well as from plant-based sources like flaxseed, chia seeds, and walnuts.

If you don’t get enough omega-3s in your diet, you may want to consider taking a supplement.

Use Olive Oil Instead of Other Fats

Olive oil is a heart-healthy fat that can help to lower your triglycerides. Use olive oil in place of other fats like butter, margarine, or vegetable oil in your cooking and baking. You can also use olive oil in salad dressings and marinades.

Eat More Fiber

High-fiber foods like fruits, vegetables, legumes, and whole grains can help to lower triglycerides. Aim for at least 25 grams of fiber per day for women and 38 grams per day for men.

If you have trouble getting enough fiber in your diet, consider taking a fiber supplement.

Cut Back on Caffeine

Drinking too much caffeine can raise your triglycerides. If you’re a coffee lover, try switching to decaf or limiting your intake to no more than two cups per day.

Manage Your Stress

Stress can increase your triglycerides, so it’s important to manage it effectively. Try relaxation techniques like meditation, deep breathing, or yoga.

Other stress-management strategies include exercise, spending time in nature, and spending time with loved ones.