Triglycerides It is a type of fat found in the bloodstream. Although they play an important role in providing energy to the body, high triglyceride levels in blood tests are associated with a greater risk for other chronic health conditions, such as heart disease and diabetes.
Fortunately, you can lower your triglyceride levels naturally through diet, exercise, lifestyle changes, and, if necessary, prescription medications.
This article provides an overview of how to lower triglyceride levels with or without medication, provides information on the healthy triglyceride range, and provides tips on how to lower triglyceride levels safely in children.
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How to Lower High Triglyceride Levels (Non-Medicinal)
Making certain lifestyle changes can help you manage your weight and overall health to lower your triglyceride levels.
Get enough exercise
Regular exercise and physical activity help your body use energy, which can lower triglyceride levels. Experts recommend aerobic exercise activities such as running, brisk walking, swimming, or cycling.
Aim for at least 30 minutes of exercise every day, most days of the week. Increase your moderate-intensity activity to 200 to 300 minutes per week.
Eat a Nutritious Diet
Eating more calories than your body needs to function properly can cause your body to store them as fat, which can increase triglyceride levels. Experts recommend implementing a healthy, fresh diet to control calories and provide more nutrients. Consider incorporating a variety of foods such as:
- fruit
- vegetable
- Whole grains
- low-fat dairy products
- poultry
- fish
- Healthy fats like nuts, seeds, avocado, and olive oil
Reduce sugar intake
High sugar intake is associated with high triglyceride levels. For overall health, it is recommended to limit your daily added sugar intake to less than 10% of your total daily calories.
To positively change your triglyceride levels, it is recommended to reduce your intake of the following foods that are high in added and refined sugars:
Do not smoke or quit smoking
Studies have shown that smoking is linked to higher levels of triglycerides, and the habit also increases the risk of developing heart disease. Quitting smoking has many health benefits. If you need help or resources to quit, talk to your health care provider.
Can you lower triglycerides quickly?
There is no one-size-fits-all solution or quick fix that will lower your triglyceride levels. The time it takes for your triglycerides to decrease will vary from person to person and situation to situation.
In general, you can expect to need to adjust your diet and exercise for at least a few months to see changes. As a side note, some studies have shown that losing 5 to 10 percent of your body weight can help significantly reduce triglyceride levels.
How to Lower High Triglyceride Levels (With Medicine)
If lifestyle adjustments do not lower your triglyceride levels over time, your doctor may recommend prescription medication. These may include fibrates, prescription omega-3 fatty acids, and statins.
fibrate
Fibrates are a type of medication that helps lower triglycerides. It may also increase high-density lipoprotein (HDL) cholesterol levels in people with low HDL. If you have high triglycerides and low HDL, you are at a higher risk of heart disease and stroke.
Fibrates are used only in adults. Sometimes fibrates are prescribed together with statins.
Fibrates include:
- Lopid (Gemfibrozil)
- Antara, Fenoglide, Tricor, Triglide (Fenofibrate)
- Fibricor, Trilifix (fenofibric acid)
Prescription Omega-3 Fatty Acid Ethyl Ester
Omega-3 fatty acid ethyl ester is a prescription drug derived from fish oil. Triglyceride levels in the borderline high range can be treated.
These prescription medications are different from the omega-3 supplements sold over the counter. These supplements are not approved by the U.S. Food and Drug Administration (FDA) for treating high triglycerides.
Omega-3 fatty acid ethyl ester drugs include the following brand names:
- Robaza
- Vaseppa
- Epanova
- relief
Statin
Statins are commonly used medications to treat high cholesterol, and doctors often prescribe them to lower triglyceride levels. Studies have shown that adding omega-3 fatty acid drugs to statins to lower triglyceride levels can significantly reduce the risk of stroke.
Statins include:
- Altoprev, Mevacor (lovastatin)
- Crestor (rosuvastatin calcium)
- Rescol (fluvastatin)
- Lipitor (atorvastatin)
- Rivalor, Ziphytamag (Pitavastatin)
- Pravachol (Pravastatin)
- Zocor (simvastatin)
Blood triglyceride levels
Experts generally categorize triglyceride levels in adults into the following ranges:
- Healthy Range: Less than 150 milligrams per deciliter (mg/dL)
- High borderline range: Between 150 and 199 mg/dL
- High range: Between 200 and 499 mg/dL
- Very high range: 500mg/dL or more
High triglyceride levels usually don't cause any symptoms unless they are in the very high range, so it's important to get regular checkups to identify risk factors. If levels are too high, skin changes, eye changes, and acute pancreatitis (inflammation of the pancreas) can occur.
How to lower triglyceride levels in children
It is important to monitor triglycerides in children because high levels of triglycerides are associated with a higher risk of developing heart disease. In most childhood cases, lifestyle changes are the main management option recommended by health care providers. These include strategies such as:
- Encourage a more active lifestyle Get more exercise instead of sedentary activities like using your phone or tablet.
- Provide nutritious food Eat fruits, vegetables, and whole grains while limiting foods high in saturated fat, trans fat, and sugar.
- Taking Steps to Help Your Child Lose Weight If overweight or obesity is a problem
Experts recommend including all family members in these changes, if possible, to help children and adolescents make the change happen.
If you need additional strategies beyond lifestyle adjustments, your health care provider may offer safe prescription medication options to supplement your treatment plan.
summary
Triglycerides are a type of fat in the blood. If high levels of triglycerides are left untreated, they can increase your risk of developing heart disease, diabetes, and stroke.
Treatment options for high triglyceride levels usually begin with lifestyle modifications, such as getting enough exercise, eating a nutritious diet, quitting smoking, and reducing sugar intake.
If lifestyle measures are not enough, prescription medications may be recommended. These typically include statins, fibrates, and prescription omega-3 fatty acid ethyl esters. Your healthcare provider can help you decide what is the best step to take based on your triglyceride blood test results.