How Can I Lower Triglycerides Naturally?

By Ray Baker

If you’ve just had a blood test and your triglycerides came back higher than you’d like, you’re not alone. About 25% to 30% of American adults have levels above the normal mark [1], and many are looking for a way to bring them down without rushing to medication. The question I hear most often is, how can i lower triglycerides naturally? It is a fair question, and the answer is simpler than you might think.

How can i lower triglycerides naturally?

The most effective natural approach is a combination of dietary changes, regular physical activity, and weight management. Cutting back on sugar and refined carbs, limiting alcohol, eating more fibre-rich foods, and choosing healthy fats can make a real difference. This is general information, not medical advice.

Key takeaways

• Triglycerides are a type of fat that your body uses for energy, but high levels can raise heart disease risk.
• A normal fasting level is below 150 mg/dL (or 90 mg/dL for children and teens) [2].
• Lifestyle therapy is the recommended first step for mild-to-moderate high triglycerides [3].
• Cutting back on added sugars, refined carbs, and alcohol often has a big impact [4][5].
• Regular physical activity and weight loss help lower triglycerides naturally [4][6].

What foods help lower triglycerides?

I always tell people to start with the plate. Swapping refined grains for whole ones is one of the simplest moves. Instead of white bread and pasta, go for oats, brown rice, and wholemeal bread. These foods are rich in fibre, which may help improve lipid levels [4]. Aim for the recommended 25 to 30 grams of fibre a day [4].

Oily fish like salmon, mackerel, and sardines are another favourite. Eating them two to three times a week provides omega-3 fatty acids that can have a beneficial effect on triglyceride levels [5]. If you don’t eat fish, walnuts and flaxseeds are decent plant sources, though the effect is milder.

Legumes such as lentils, chickpeas, and kidney beans are also excellent. They’re packed with fibre and protein, and they help keep blood sugar steady. I often suggest adding a handful of chickpeas to a salad or making a lentil soup for an easy, filling meal.

It’s also wise to cut back on foods made with high-fructose corn syrup, such as many packaged snacks, sweetened yoghurts, and breakfast cereals. These are quickly converted to triglycerides in the body [4]. Reading labels can be eye-opening.

For a deeper dive into specific foods, see our guide on foods to lower triglycerides without giving up real meals.

How much does exercise matter?

Exercise uses fat for energy, so it directly helps reduce the amount of triglycerides circulating in your blood [4]. You don’t need to run marathons. A brisk 30-minute walk most days adds up to the recommended 150 minutes of moderate activity each week [4]. Even breaking it into 10-minute chunks works. Adding some resistance exercises, like using light weights or resistance bands, can further improve insulin sensitivity and help with weight control.

If you’ve been inactive, start gently and check with your doctor. The goal is consistency, not intensity. I’ve seen people get great results just by adding a daily walk and a few strength exercises at home. For more on natural approaches after 50, read how to bring down triglycerides naturally after 50.

Does losing weight make a difference?

Yes, it can be one of the most powerful changes you make. Excess weight, especially around the middle, is closely linked to higher triglycerides [4]. Even modest weight loss can lead to noticeable improvements [6]. I’ve seen people drop their triglyceride levels significantly just by losing a few kilos through better eating and walking. Even if the scale doesn’t move much at first, improvements in your triglyceride levels can still happen as your diet quality improves.

Weight loss works by improving how your body handles insulin and fat storage. It’s not about crash dieting; slow, steady loss is more sustainable. Combining a Mediterranean-style diet with regular activity is a practical way to get there.

Is alcohol really that bad for triglycerides?

Yes, especially if your levels are already high. Alcohol is broken down in the liver into cholesterol and fat, which can raise triglycerides significantly [4]. For some people, cutting out alcohol completely is the single most effective change they make. Even moderate drinking can keep numbers up, so if you’re serious about lowering triglycerides naturally, I’d suggest a trial period of no alcohol and then retest. Some people find that even one drink a day keeps their triglycerides elevated, so it’s worth experimenting with a few alcohol-free weeks to see how your body responds.

If your triglycerides are very high (above 500 mg/dL), your provider may recommend stopping alcohol altogether [2]. If you enjoy a drink with dinner, try sparkling water with a squeeze of lemon or a herbal tea. You might find you don’t miss the alcohol after a few weeks.

What are 5 easy tips to lower triglycerides naturally?

1. Swap sugary drinks for water or herbal tea. Soft drinks and fruit juices are loaded with sugar that quickly converts to triglycerides [4]. Even replacing one can a day with water can make a difference over time. Check labels for hidden sugars in foods like pasta sauce and salad dressing.
2. Make half your plate vegetables. Leafy greens, broccoli, and capsicum are low in calories and high in fibre. They fill you up without spiking blood sugar. Roasting them with a drizzle of olive oil and herbs makes them taste great. Frozen vegetables are just as nutritious and often more budget-friendly.
3. Choose healthy fats. Use olive oil instead of butter, snack on a handful of nuts, and include avocado. These fats support heart health without raising triglycerides when eaten in place of saturated fats [5]. A simple switch is using olive oil for cooking and dressing salads. Nuts are calorie-dense, so stick to a small handful.
4. Move after meals. A short walk after lunch or dinner helps your body use up some of the fat and sugar from your meal. It’s a simple habit that pays off, and it only takes 10-15 minutes. If you work at a desk, set a timer to stand and stretch every hour.
5. Keep an eye on portions. Even healthy foods can lead to weight gain if you eat too much. Losing some excess weight can have a meaningful impact on triglycerides [4][6]. Using a smaller plate and paying attention to hunger cues can help. Focus on how your clothes fit rather than the scale number.

What role does the Mediterranean diet play?

A Mediterranean-style eating pattern naturally ticks many of the boxes for lowering triglycerides. It emphasises vegetables, legumes, whole grains, fish, and olive oil, while keeping red meat and sweets to a minimum. This way of eating is not a strict set of rules but a flexible approach that many people over 50 find enjoyable and sustainable. The diet’s emphasis on whole foods and healthy fats makes it a natural fit for anyone looking to improve their lipid profile without feeling deprived. So if you are asking how can i lower triglycerides naturally, this pattern of eating is a solid place to start.

Olive oil, in particular, is a staple. If you’re curious about its specific effects, I’ve written about whether olive oil lowers triglycerides. And for a simple addition to your routine, see how to eat garlic to reduce triglycerides after 50.

Frequently asked questions

What is a normal triglyceride level?

A normal fasting triglyceride level for adults is below 150 mg/dL. For children and teens aged 10-19, it’s below 90 mg/dL [2]. Levels between 150 and 199 are borderline high. It’s important to fast for at least eight hours before a triglyceride test for an accurate reading [1].

How quickly can triglycerides drop with diet?

Some people see improvements within a few weeks of consistent changes. A healthier diet, regular exercise, and weight loss can lower triglycerides by more than 50% over time [1]. The biggest drops often happen in the first few months.

Can I lower triglycerides without medication?

Yes, for mild-to-moderate elevations, lifestyle therapy is the recommended first step [3]. Many people can reach healthy levels through diet and activity alone. However, if levels are very high, medication may be needed to prevent pancreatitis [3].

Does stress affect triglycerides?

Chronic stress can indirectly raise triglycerides by promoting unhealthy eating, weight gain, and higher cortisol levels. Managing stress through relaxation, sleep, and gentle activity supports overall heart health [2]. Simple practices like deep breathing or a short walk can lower stress hormones.

Are there supplements that help lower triglycerides?

Omega-3 fatty acid supplements (fish oil) may help, but it’s better to get them from food first. Always talk to your doctor before starting any supplement, as high doses can have side effects. Fish oil supplements should only be taken under medical supervision, as they can interact with other medications.

What if my triglycerides are very high?

Very high triglycerides are considered a risk for pancreatitis and usually require medication along with strict dietary changes [3]. Work closely with your healthcare team. A very low-fat diet (less than 25g of fat per day) may be recommended in severe cases [5].

Honest take

In my experience, the question how can i lower triglycerides naturally often leads people to look for a quick fix, but the real answer is steady, small changes that stick. You don’t need a perfect diet or a gym membership. Start with one or two of the tips above, track how you feel, and let the results motivate you. The Mediterranean way of eating makes it easier because the food is genuinely enjoyable. Give it time, and your numbers will likely move in the right direction. For me, that steady approach is the real answer to how can i lower triglycerides naturally.

References

1. Taming high triglycerides, Harvard Health. https://www.health.harvard.edu/heart-health/taming-high-triglycerides
2. High Blood Triglycerides, NHLBI, NIH. https://www.nhlbi.nih.gov/health/high-blood-triglycerides
3. Evaluation and Treatment of Hypertriglyceridemia: An Endocrine Society Clinical Practice Guideline. https://pmc.ncbi.nlm.nih.gov/articles/PMC3431581/
4. How To Lower Triglycerides, Cleveland Clinic. https://health.clevelandclinic.org/how-to-lower-your-triglycerides-naturally
5. Dietary advice for management of high triglycerides, CUH. https://www.cuh.nhs.uk/patient-information/dietary-advice-for-management-of-high-triglycerides/
6. Nutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. https://pubmed.ncbi.nlm.nih.gov/37271600/

Get well and stay well,
Ray Baker