The Best Ways to Lower Triglycerides Levels

By Max. D Gray. Updated: January 20, 2017
The Best Ways to Lower Triglycerides Levels

Triglyceride are a type of fat found in high levels in animal protein. Normal levels in the blood should be less than 150 mg / dL. Between 150 and 199 mg / dL is considered to be at the limit and from 200 it is high. When a blood test indicates that levels are too high sufferers should immediately implement several lifestyle changes as his or her health is at risk. To help, at we want to give you some tips so you know the best ways to lower triglycerides levels and protect your health.

You may also be interested in: What Foods Increase Triglycerides
Steps to follow:

High levels of triglycerides in the blood, like high cholesterol, threaten our heart and may also be indicative of diseases such as cirrhosis, diabetes, fatty liver condition, hypothyroidism or pancreatitis.

This is why we should control our diet and avoid a sedentary lifestyle. These two milestones should be a priority to lower triglycerides levels and improve our general well-being.


The first obvious change to lower triglyceride must be in your diet: you must increase fiber intake, especially through oats and whole grains which assist in the absorption of fat. Vegetables like spinach and broccoli and fruits like orange, tangerine and apple are also great sources of fiber.

A clove of garlic every day will help lower triglycerides naturally. Thanks to all its properties and benefits, garlic helps keep body fat at the right level.

The Best Ways to Lower Triglycerides Levels - Step 2

Reduce consumption of pastries, bread, pasta, savory snacks, fried foods and alcohol as far from providing benefits to your health they just further increase the amount of lipids in your blood. Replace them with whole grains and healthy foods.

The Best Ways to Lower Triglycerides Levels - Step 3

Stay away from processed sugars (this is not as difficult as you think): choose sweeteners, control your consumption of soft drinks, opt for dietary choices, choose salads and fresh fruit instead of industrial sweets, eat black chocolate with 70% cocoa and drink natural juices prepared at home instead of buying packaged version.

These are small but useful changes that will help reduce triglycerides levels in an easy way.

Ending alcohol consumption is another thing that should be considered to lower triglyceride levels naturally.

The Best Ways to Lower Triglycerides Levels - Step 4

Opt for skimmed dairy (cheese and yogurt included), use olive oil to spice up your meals instead of heavier dressings, eat lean meats instead of red and avoid high-fat products such as mayonnaise or butter. Reducing the amount of fats you include in your diet will be highly beneficial.

The Best Ways to Lower Triglycerides Levels - Step 5

As for cured meats and sausages, it best to reduce their intake; eat turkey or lean ham and leave as a treat for special occasions products such as sausage, salami, pepperoni, etc. If you choose to eat sausages it is better if they are made from chicken or turkey and reduced in salt. See more details how to diet if you have high levels of triglyceride. Take a look at this full list of foods that increase triglycerides for more information.

The Best Ways to Lower Triglycerides Levels - Step 6

It is important that you increase your physical activity. This is a really quick way to reduce triglyceride in the blood. If you are no friend of the gym or aerobics, 30 minutes of brisk walking a day is enough. If you can incorporate weight lifting into a sports routine this is also helpful.

The Best Ways to Lower Triglycerides Levels - Step 7

A great homemade trick which can accompany these changes is mixing in a glass of water two tablespoons of plain oatmeal and letting it stand overnight. The next day drink the water as this will help with the absorption of fat and sugar, regulating the levels of triglyceride and cholesterol in the blood. But remember this little trick will only help if you put into practice all of the above recommendations.

The Best Ways to Lower Triglycerides Levels - Step 8

At first glance it may seem that these changes in eating habits are very difficult to implement, but it is worth it for the sake of your health. These tips will allow you to incorporate a healthy routine with which you can also lose a few kilos or pounds.


Herbal teas can also be a great ally to lower triglycerides levels; for example parsley tea will contribute to this function due to its high niacin content. Cinnamon tea is also a good option to get back to your optimal levels.

Ginkgo biloba is getting more and more popular too, due to its many health properties, one of them being it lowers cholesterol levels. Make a tea with this herb and take it twice a day. In this OneHowTo article you'll find the best teas to lower triglycerides.

The Best Ways to Lower Triglycerides Levels - Step 10

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to The Best Ways to Lower Triglycerides Levels, we recommend you visit our Healthy living category.

  • For the sake of your health it is advisable to make an effort in improving your diet and leading a more active life

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