7 Natural Ways to Lower Triglycerides Starting Today

High triglycerides can increase your risk for heart disease, stroke, and other serious health conditions. While medications may be recommended in some cases, many people can make a real impact through lifestyle changes alone.

Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts unused calories into triglycerides and stores them in fat cells. Later, hormones release them for energy between meals. But if you regularly eat more calories than you burn, especially from sugary and fatty foods, you may end up with high triglyceride levels.

The good news? There are natural ways to lower your triglycerides—and you can start today.

Why Triglycerides Matter

Normal triglyceride levels are important for overall heart and metabolic health. Here's a basic guide to triglyceride levels:

• Normal: Less than 150 mg/dL

• Borderline high: 150–199 mg/dL

• High: 200–499 mg/dL

• Very high: 500 mg/dL or more

High levels often go unnoticed because they don’t usually cause symptoms. That’s why routine blood tests are essential.

1. Cut Back on Added Sugars

Sugar doesn't just affect your waistline—it also plays a major role in high triglycerides.

Tips to reduce sugar:

• Limit sugary drinks like soda and sweetened coffee

• Watch out for hidden sugars in processed foods

• Choose fruit over candy or desserts

Reading nutrition labels can help you identify added sugars and make healthier choices.

2. Limit Refined Carbohydrates

White bread, pasta, and baked goods made from refined grains can spike your blood sugar and triglyceride levels.

Better options include:

• Whole-grain breads and cereals

• Brown rice

• Quinoa, oats, and barley

These foods provide fiber and nutrients that help regulate blood sugar and support heart health.

3. Eat Healthy Fats

Not all fats are bad. In fact, replacing unhealthy fats with better ones can help lower triglycerides.

Choose more of:

• Avocados

• Olive oil

• Fatty fish (like salmon or sardines)

• Nuts and seeds

Avoid:

• Trans fats

• Deep-fried foods

• Processed snacks with hydrogenated oils

Healthy fats support your body and may also help raise your good (HDL) cholesterol.

4. Move Your Body Regularly

Physical activity helps burn excess triglycerides and improves your overall cardiovascular health.

Aim for:

• At least 30 minutes of moderate exercise most days

• Activities like walking, swimming, biking, or dancing

Even small changes, like using the stairs or taking short walks throughout the day, can make a difference.

5. Watch Your Alcohol Intake

Alcohol can increase triglyceride levels, especially in people who are sensitive to its effects.

Tips for cutting back:

• Limit to no more than one drink per day (for women) or two (for men)

• Try alcohol-free alternatives or mocktails

• Skip high-sugar mixed drinks

Some people may need to avoid alcohol altogether to control their triglycerides.

6. Lose Extra Weight

Carrying extra pounds increases your risk for high triglycerides. Losing even a small amount of weight can have a big impact.

Set realistic goals:

• Start with a 5% to 10% weight loss target

• Focus on gradual, sustainable changes

• Combine healthy eating with regular activity

Talk to your pharmacist or healthcare provider for guidance on setting a weight management plan that works for you.

7. Focus on Balanced Meals

Creating meals with a good mix of nutrients helps stabilize your blood sugar and lipid levels.

Build your plate with:

• Lean protein (like fish, poultry, or legumes)

• Colorful vegetables

• Whole grains

• A small amount of healthy fat

Avoid skipping meals, and try to eat at consistent times each day.

Medication May Still Be Needed

While these lifestyle changes can significantly help, some people may still need medication to manage their triglycerides. This depends on your risk factors, lab results, and overall health.

Pharmacists can help you:

• Understand how and when to take your medication

• Manage possible side effects

• Learn how medications fit into your overall treatment plan

Always follow your provider’s guidance and keep an open dialogue with your care team.

Your Local Pharmacy Can Help

Managing triglycerides doesn’t have to be complicated. Your pharmacy can support you with:

• Cholesterol screenings or guidance on testing

• Nutritional counseling referrals or support tools

• Medication management and refill reminders

• Product recommendations for heart-healthy supplements (if advised by your provider)

If you have questions about heart health, don’t hesitate to ask your pharmacist. They are a trusted resource right in your community.

Final Thoughts

Lowering your triglycerides is possible—and you don’t need to wait to get started. With a few simple changes in your daily routine, you can support your heart and take control of your health.

Start today with one or two of the tips above, and build from there. And remember, your local pharmacy is here to help you on your journey toward better heart health.