Why Triglycerides Are a Risk to Our Health and How to Lower Them

One of the key components of a general blood test is the report on blood lipid levels, which includes triglycerides alongside cholesterol. Elevated triglyceride levels can result from consuming saturated fats, high amounts of trans fats, excessive carbohydrates and sugars, lack of physical activity, being overweight or obese, alcohol consumption, and more. Genetic factors may also contribute to high triglyceride levels.

For those wondering how to lower these levels, here are four strategies recommended by a health website. If you have heart disease, vascular issues, or high blood lipid levels, consult your doctor first.

1. Exercise and Weight Management
It is recommended to engage in 30–45 minutes of physical activity most days of the week. Additionally, try to incorporate movement into your daily routine: walk or take the stairs instead of the elevator, do more household chores, participate in active play with children, and find other ways to stay active throughout the day.

2. Dietary Adjustments
Reduce intake of simple carbohydrates, processed foods, and sugars. Limit foods such as white grains, white flour, white bread, white rice, sugar, sugar syrup, honey, date syrup, cookies, cakes, candies, and sugary drinks. At the same time, increase your intake of fiber-rich foods, including oats, leafy greens, whole grains, legumes, and fresh fruits and vegetables.

3. Lifestyle Changes
Avoid smoking, which damages blood vessels and raises the risk of heart disease. Limit alcohol consumption, which can elevate triglyceride levels. Ensure you get sufficient sleep, as lack of rest can disrupt metabolic and digestive balance.

4. Supplements
Fish oil supplements, rich in omega-3 fatty acids, have been shown to help reduce triglycerides. Fiber supplements can also be beneficial. Additionally, turmeric may help due to its anti-inflammatory properties. Turmeric can be incorporated into cooking or taken as a dietary supplement to support triglyceride reduction.