Picture of various foods in the shape of a heart that benefit heart health with a text bubble saying how to reduce triglycerides

Various molecules are counted and/or calculated when we do blood work. This article focuses on Triglycerides and how we may reduce them.

To learn about HDL-C and LDL-C, please click the links.

A Brief Review of Triglycerides

Next to cholesterol, triglycerides are the most important measurement in the lipid panel.

Triglycerides relate to overall heart disease risk, with close links to blood sugar metabolism, thyroid health and kidney function. Having low triglycerides is usually okay, but pathologically low values can be due to malabsorption, low intake of dietary fats, or possible autoimmunity [2]. Excessive triglycerides are related to an increased risk of heart disease.

Click here to learn everything you need to know about triglycerides.

Ways to Reduce Triglycerides

Some basic lifestyle factors have been shown in human research to have beneficial effects on lowering elevated triglycerides. In fact, the triglyceride response to diet and exercise, with accompanying weight loss, is about a 25% reduction in triglyceride levels [6].

These factors help reduce elevated triglycerides:

  • Weight reduction (if necessary) [6]
  • Aerobic exercise [6]
  • Minimizing alcohol consumption [6]
  • Mediterranean diet [6]
  • Niacin [6]
  • Omega 3-fatty acids (EPA, DHA); aim for 4 grams a day [6]
  • Avoid excessive fructose [3]
  • Dietary fat intake
    • Moderate elevations in triglycerides: limit trans fats, some saturated fats, and vegetable-based polyunsaturated fats [6]
    • Severe elevations in triglycerides: fat intake may be restricted to 10-15% of total energy intake [6]
  • There are several supplements and nutraceuticals used for lowering triglycerides but they must be prescribed on a case-by-case basis
Collage of pictures illustrating ways to reduce triglycerides to improve heart health, such as no transfats or alcohol, low carbohydrate diet, avoid high fructose corn syrup, eat foods rich in omega 3 fatty acids, niacin, mediterranean diet, and exercise/weight loss


As you can see, elevated triglycerides must be assessed in conjunction with your other body systems and overall health. Triglycerides usually don’t elevate by themselves – there’s always something else going on simultaneously. A naturopath will be able to guide you through the various treatment options to best serve you. This article summarizes a few lifestyle interventions, but a naturopath will be able to prescribe specific herbal and nutraceutical interventions when indicated.


Interested in learning more?

Read on in our series of articles on Heart Health!

About the Author - Dr. Johann de Chickera

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Dr. Johann is a fully licensed Naturopathic Doctor. His approach emphasizes the importance of living a healthy lifestyle and improving one’s health naturally. Dr. Johann obtained a Doctor of Naturopathy at the Canadian College of Naturopathic Medicine (CCNM). Education at CCNM is a vigorous four years, with a curriculum involving biomedical sciences, physical diagnosis, clinical nutrition, traditional Chinese medicine and acupuncture, botanical (herbal) medicine, physical medicine, homeopathy and lifestyle management.

While Dr. Johann has a general practice, he focuses on fertility, hormonal imbalances, gut health, and autoimmune disease.

To book in please call us at (519) 442-2206 or click here.

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