Triglycerides, a type of fat found in the blood, play a crucial role in providing the body with energy. However, when triglyceride levels become too high, it can significantly increase the risk of heart disease. In fact, approximately 25% of adults in the United States have elevated blood triglyceride levels. Fortunately, there are several natural ways to reduce high triglycerides and improve overall heart health.
1. Exercise regularly to boost HDL cholesterol and lower triglycerides
Engaging in regular aerobic exercise can effectively increase levels of HDL (high-density lipoprotein) cholesterol, often referred to as “good” cholesterol. HDL cholesterol has an inverse relationship with blood triglycerides, meaning that higher levels of HDL can help lower triglyceride levels. Activities such as walking, jogging, cycling, and swimming are excellent examples of aerobic exercises that can contribute to this beneficial effect.
Studies have shown that the benefits of exercise on triglyceride levels are most apparent in long-term exercise regimens. One study found that jogging for two hours per week over a period of four months led to a significant decline in blood triglycerides. Incorporating regular aerobic exercise into your lifestyle can not only help reduce triglycerides but also promote overall cardiovascular health.
2. Increase fiber intake to lower fat and sugar absorption
Fiber, an indigestible type of carbohydrate found in various plant-based foods like fruits, nuts, vegetables, legumes, and whole grains, can play a significant role in reducing blood triglyceride levels. By including more fiber in your diet, you can decrease the amount of fat and sugar that gets absorbed in your intestines, ultimately leading to lower triglyceride levels in your blood.
A study investigating the effects of rice bran fiber supplementation on individuals with diabetes found that it led to a 7-8% decrease in blood triglycerides. Furthermore, a classic study demonstrated the stark contrast between low and high fiber diets, with triglyceride levels jumping 45% in just six days on a low fiber diet, while dipping below baseline levels during the high fiber phase. Incorporating fiber-rich foods into your daily meals can help maintain healthy triglyceride levels.
3. Lose weight to reduce triglyceride storage in fat cells
When you consume more calories than your body requires, the excess calories are converted into triglycerides and stored in fat cells. As a result, losing weight is an effective strategy for lowering blood triglyceride levels. Research has demonstrated that even a modest weight loss of 5-10% of your body weight can lead to a decrease in blood triglycerides by 40 milligrams per deciliter (0.45 millimoles per liter).
Interestingly, studies have found that the benefits of weight loss on blood triglyceride levels can persist even if some weight is regained. In one study focusing on participants who had dropped out of a weight management program, their blood triglyceride levels remained 24-26% lower nine months later, despite regaining the lost weight. This highlights the long-term positive impact of weight loss on triglyceride management.
4. Use olive oil as a healthy fat source to replace unhealthy fats
Olive oil, particularly extra virgin olive oil, is rich in monounsaturated fatty acids, which have been shown to reduce blood triglyceride levels. This effect is especially pronounced when olive oil replaces other types of fats in the diet, such as trans fats, seed oils, or excessive amounts of saturated fats.
In a study involving elderly participants, researchers provided them with four tablespoons of extra virgin olive oil daily for six weeks, making it their sole source of added fat. Compared to the control group, those consuming olive oil experienced a significant decline in triglyceride levels, total cholesterol, and LDL (low-density lipoprotein) cholesterol levels. To maximize the benefits of olive oil, opt for extra virgin varieties and use them as a replacement for less healthy fat sources in your diet.
5. Eat fatty fish twice a week for heart-healthy omega-3s
Fatty fish, renowned for its heart health benefits, is also effective in lowering triglyceride levels. This is primarily due to its high content of omega-3 fatty acids, a type of essential polyunsaturated fat that must be obtained through diet. Both the Dietary Guidelines for Americans and the American Heart Association recommend consuming two servings of fatty fish per week, which can decrease the risk of death from heart disease by an impressive 36%.
A 2016 study demonstrated that eating salmon twice a week led to a significant decrease in blood triglyceride concentrations, an increase in HDL cholesterol, and other substantial improvements in blood markers associated with heart disease risk. To reap the triglyceride-lowering benefits of fatty fish, include varieties such as salmon, herring, mackerel, tuna, and sardines in your weekly meal plan.
Your questions answered about reducing high triglycerides naturally
How quickly can lifestyle changes lower triglyceride levels?
The speed at which triglyceride levels decrease can vary depending on the individual and the specific lifestyle changes implemented. However, consistent adherence to healthy habits like regular exercise, a fiber-rich diet, and weight loss can lead to noticeable improvements in triglyceride levels within several weeks to a few months.
Are there any supplements that can help lower triglycerides?
While lifestyle changes should be the primary focus for reducing triglycerides, certain supplements may provide additional support. Omega-3 fatty acid supplements, such as fish oil or algal oil, have been shown to lower triglyceride levels effectively. However, it is essential to consult with a healthcare professional before starting any supplement regimen.
Can reducing triglycerides improve overall heart health?
Yes, lowering high triglyceride levels can significantly contribute to better overall heart health. Elevated triglycerides are associated with an increased risk of heart disease, so reducing them to a healthy range can help mitigate that risk. Additionally, the lifestyle changes that lower triglycerides, such as exercise, a balanced diet, and weight management, also promote cardiovascular well-being.