How To Reduce Triglycerides Naturally

A change in diet is necessary, with monounsaturated oils such as olive oil and blue fish being recommended. You should avoid refined sugar and ready-made meals.

How to Reduce Triglycerides Naturally

Triglycerides are mainly found in foods of animal origin. Fortunately, there are several ways you can naturally reduce triglycerides and protect your health.

The normal value for triglycerides in the blood is 150 mg / dl. A problematic limit value is already reached from a value of 200 mg / dl.

This article is all about how to lower triglycerides naturally

Tips to reduce triglycerides naturally

High levels of triglycerides and cholesterol in the blood endanger heart health, but can also lead to other disorders. The first thing you should pay attention to is proper nutrition.

Fiber is important because it absorbs the fat in food. Certain vegetables such as broccoli and spinach and fruits such as apples and oranges are also ideal for combating triglycerides.

However, bread, pasta, salty snacks, pastries, cakes, fried foods and alcohol should be avoided. They have no health benefits and, moreover, increase the percentage of fat in the blood. You can replace these dishes with whole grains or healthier foods.

Triglyceride vegetables

Only low-fat and lean dairy products should be consumed; this should be observed with milk as well as cheese, yoghurt or butter.

We recommend olive oil for salads, it is healthy and tastes delicious. Eat only lean meat and avoid high-fat products (such as fast food).

Sausages (salami, sausages, etc.) should be avoided as far as possible. It is best to switch to lean turkey ham or turkey or chicken sausages.

Triglyceride casserole

We recommend foods with polyunsaturated fatty acids. These include, for example, olive oil, cold water fish (mackerel, sardines, tuna, salmon, swordfish, anchovies, etc.). Dried fruits and rapeseed oil also contain a lot of omega-3 fatty acids.

Not all who have elevated triglycerides are fat or overweight. Nevertheless, you should cook, grill or steam the food. Many foods can ideally also be eaten raw.

You should avoid fried foods and processed foods. You should also remove the visible fat and skin from  meat and poultry.

The consumption of alcohol is also not advised; at most one should drink a small glass of red wine with dinner, which is very healthy for the cardiovascular system. Smoking is a nasty vice that you should stop as soon as possible.

The breakdown of triglycerides and excess cholesterol is then easier. When you break this unhealthy habit, you strengthen the body, especially the heart, lungs and skin.

Triglyceride Cooking

More tips

In addition, to naturally lower triglycerides, consume one clove of garlic every day. This offers many health benefits and keeps blood fat at a reasonable level.

Another trick is to boil two tablespoons of natural oatmeal with a glass of water and then drink the oat water the next morning. This dissolves the blood lipids and triglycerides. An infusion of mandarin peel can also be very helpful in this case.

Don’t forget to drink enough water. There are even apps that remind you to drink water on a regular basis. Three liters of water are recommended in summer and two liters in winter.

It is also advisable to reduce your calorie intake, a dietitian can help with this. This is particularly important if you are overweight. Women should consume a maximum of 1200 calories per day, men no more than 1800.

Just eat smaller portions and don’t fill the plate completely. Before going to bed, breads or sandwiches are best avoided, healthy snacks are better between main meals.


Moderate exercise is also important for managing triglycerides naturally.  How about a short walk, at first 30 minutes three times a week and gradually getting a little longer.

20 to 30 minutes a day is initially sufficient. Cycling (also on an ergometer) is a good choice.

Always use the stairs instead of the elevator, as any movement or activity is advisable. Dancing, mowing the lawn, washing the car, etc., there are many ways to be physically active.

Triglyceride Salad

Images courtesy of Nick Nguyen, Steven Depolo, Ben Hosking.

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