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