Triglycerides are a type of fat found in the bloodstream, and high levels of triglycerides can be a risk factor for heart disease and stroke. Fortunately, there are several effective methods for reducing triglycerides.

In this article, we’ll discuss five proven methods for lowering triglycerides and improving heart health.

1. Exercise Regularly

One of the best ways to lower triglycerides is to exercise regularly. Exercise can help to reduce triglyceride levels by burning fat and improving insulin sensitivity.

Studies have shown that moderate-intensity exercise, such as brisk walking or cycling, for 30 minutes per day can significantly reduce triglyceride levels over time. It’s important to note that exercise should be combined with a healthy diet for maximum benefit.

2. Follow a Low-Carb Diet

A low-carb diet can also be effective for reducing triglycerides. High-carbohydrate diets can raise triglyceride levels, while low-carb diets have been shown to reduce triglycerides by up to 50%.

A low-carb diet typically involves reducing total carbohydrate intake to less than 100 grams per day and increasing the consumption of healthy fats, such as nuts, seeds, and avocado.

3. Consume Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat found in fish, nuts, and seeds. Studies have shown that consuming omega-3 fatty acids can help to lower triglyceride levels.

In fact, one study found that consuming just 3 grams of omega-3 fatty acids per day for 12 weeks resulted in a 25% reduction in triglyceride levels. It’s important to consume omega-3 fatty acids from whole foods sources, rather than from supplements, for maximum benefit.

4. Cut Back on Sugar and Alcohol

Sugar and alcohol can both raise triglyceride levels, so cutting back on these substances can be helpful for reducing triglycerides.

It’s recommended to limit added sugars to less than 10% of total calorie intake per day, and to limit alcohol consumption to one or two drinks per day, if at all. Cutting back on sugar and alcohol can also help with weight loss, which can further help to lower triglyceride levels.

5. Use Medications, if Needed

If lifestyle changes aren’t enough to lower triglyceride levels, medications may be needed. The most commonly prescribed medications for high triglycerides are fibrates and statins.

Fibrates work by reducing the production of triglycerides in the liver, while statins work by reducing LDL cholesterol (the “bad” cholesterol) and slightly lowering triglycerides. It’s important to work with a healthcare provider to determine the best medication and dosage for your individual needs.