How to Reduce Triglycerides – Complete Guide

Triglycerides are a type of fat present in the blood. You get triglycerides mainly in two ways: from the food you eat, and your body produces them when it stores additional calories. When you consume more calories than your body requires, particularly from fat or sugar, your body stores that additional energy in the form of glycerides and stores it in fat cells, which are significant risk factors for health issues. 

When your body requires energy during any activity, it produces those stored triglycerides and uses them for fuel. Let's understand how to reduce triglycerides to avoid the health risks associated with high triglyceride levels.

Triglycerides are the fat stored by the body for later use when the body needs energy. When you eat foods that are high in fat or sugar, or you consume extra calories, your body stores the unused calories in fat cells in the form of triglycerides for later use.  So, triglycerides are a backup energy source for the body.

A certain amount of triglycerides is necessary in the body, but high levels of triglycerides can be problematic. Too much glycerides in the body puts you at risk of developing pancreatitis, heart disease, and metabolic syndrome, as well as metabolic conditions such as diabetes. 

Maintaining healthy levels of triglycerides in the body saves your heart, prevents certain health problems, makes you feel energetic, and leads to a healthier life. On the other hand, high triglycerides in the body mean fat deposition in the blood that can lead to severe health issues if not managed early.

Both triglycerides and cholesterol are fats stored in the body, but for different purposes. These do not mix properly with the blood as they are fats, so the body uses lipoproteins, special carriers, to move them. Let's understand the difference.

Usually, triglycerides are measured through a blood test, which usually involves a cholesterol level test or lipid panel. Generally, 8-12 hours of fasting is recommended before the test because food may raise triglyceride levels temporarily.

Typically, the normal triglyceride range is below 150 milligrams per deciliter (mg/dL). Check the reference table mentioned below for age-specific Triglyceride normal nd higher range.

The diet you eat, the calories you consume, especially unhealthy fats and sugar, obesity, physical inactivity, and genetics are the common factors that can influence the normal range of Triglycerides. Moreover, some health conditions (diabetes, thyroid disorders, liver and kidney disease), certain medications (hormones, corticosteroids, and diuretics), and lifestyle habits can affect the normal triglyceride levels and may also lead to high cholesterol.

Triglyceride levels ranging between 200 mg/dL and 499 mg/dL are considered high with a greater risk of cardiovascular diseases, and 500 mg/dL and more are considered dangerous levels. 

Dangerous triglyceride levels contribute to pancreatitis, severe pancreatic inflammation, and increase the risk of developing fatty liver disease, type 2 diabetes, stroke, and heart attack, raising the overall risk of heart disease.

Mostly, high triglyceride levels do not involve any notable symptoms and are thus also known as a silent health risk. However, very high triglyceride levels, above 500 mg/dL, may cause symptoms; it is essential to implement lifestyle changes and exercise regularly to lower these levels.

Pancreatitis Symptoms: Fever, nausea or vomiting, severe pain in the stomach, fast heartbeat, tenderness or swelling in the abdomen.

Fat deposition under the skin (yellowish bumps on the back, knees, elbows, and around the eyes)

Chest pain or shortness of breath due to heart dysfunction.

Dizziness or a foggy brain due to affected blood flow

Triglyceride levels below 40 mg/dL are considered low levels; however, below 30 mg/dL is considered too low and may be associated with a health concern. Too low triglyceride levels may indicate malnutrition, hyperthyroidism, malabsorption disorders, or chronic illness.

Triglyceride levels rise when your body gets more calories than it actually requires, especially due to consumption of unhealthy fats, sugary foods, and alcohol. Common causes of high triglyceride levels are:

• Overconsumption of refined carbs and sugar
• Consuming too much unhealthy fat
• Too much alcohol intake
• Lack of exercise or physical activity
• Obesity or being overweight
• Certain health conditions (diabetes, hypothyroidism, metabolic syndrome)
• Certain medications (steroids, immunosuppressants, birth control pills)

You can reduce your triglyceride levels by simple diet and lifestyle changes, and healthy habits such as:

• Limit the intake of refined carbs and sugar instead, and consider fruits, veggies, and whole grains.

• Eat more healthy fats (omega-3 fats, seeds, and nuts) and avoid eating fried and processed foods.

• Do exercise or go for a walk daily to stay physically active and burn fat.

• If you are overweight, losing extra weight can lower triglyceride levels.

• Avoid alcohol as it raises triglyceride levels.

• Watch your portion size, avoid overeating, and prefer smaller meals.

• Manage your health problems if you have thyroid problems, diabetes, or high blood pressure.

• Consider medications, if diet and lifestyle modifications don’t work, your healthcare provider may prescribe medication such as Niacin, Statins, Fibrates, as well as omega-3 fatty acid supplements.

Here is the 7-day diet plan to reduce triglycerides and manage high levels of triglycerides:

• Eat more vegetables, whole grains, lean proteins, omega-3-rich fish, nuts and seeds, olive oil, and avocado.
• Limit or try to avoid consuming sugary foods and drinks, white bread, rice, pasta, red meat, full-fat dairy products, and alcohol.

• Reduce your intake of sugary foods, as they can be converted into fat. Avoid consuming baked goods, soda, and other sugary treats, along with excessive saturated fat.

• Increase fiber intake because fiber helps manage the blood fats and reduces the risk of heart-related issues.

• Eat more Omega-3 fats, as these are healthy fats that lower the triglyceride levels naturally.

• Avoid consuming trans fats as these are the worst type of fats for triglyceride management and your heart health.

• Maintain adequate hydration in your body, as water helps process fats better.

You can manage your triglycerides naturally with food. Eat more fiber-rich foods such as whole grains (millets, brown rice, and whole wheat roti), legumes (chana, moong dal, rajma, toor dal), vegetables (cabbage, spinach, okra, bitter gourd), and cook your food in healthy indian oils such as mustard oil, coconut oil, and ghee. Consider healthy fat options such as walnuts, flaxseeds, and fish. Avoid eating deep-fried foods.

If your triglyceride levels are high, above 200 mg/dL, you should consult your healthcare provider. If you are having the symptoms of pancreatitis, which can be caused by high triglycerides, you need to see your doctor regarding how to reduce triglycerides.

The symptoms of pancreatitis include swelling or tenderness in the stomach, nausea, vomiting, severe pain in the upper belly, and fever. Moreover, if you are at risk of obesity, fatty liver disease, diabetes, high blood pressure, or heart disease, you need to check with a healthcare professional.

Triglycerides are the major way of storing additional energy. As you eat more calories than your body needs, the extra calories are converted into triglycerides and stored in the fat cells. Later, the body releases them when your body needs energy. 

Normal levels of triglycerides are ok, but high levels can be associated with certain health issues. But the good part is that you can manage your triglyceride levels with simple lifestyle and diet modifications.

Eat smaller meals, cut down your sugar and refined carbs intake, eat more fiber-containing foods, quit alcohol, manage your weight, and exercise regularly to mitigate risk factors. These healthy lifestyle habits can significantly help you with how to reduce triglycerides and maintain healthy Triglyceride levels.