How can triglyceride levels be reduced?
Triglycerides are a type of fat found in the blood, and raised levels have been linked to an increased risk of cardiovascular disease, non-alcoholic fatty liver disease, acute pancreatitis, and certain cancers. Despite this, many people are unclear about what triglycerides actually are, how they differ from cholesterol, and what they can do to lower them if levels are high.
Understanding triglycerides, and how lifestyle factors influence them, can help you make meaningful, sustainable changes to improve your health.
What are triglycerides and how do they differ from cholesterol?
Triglycerides and cholesterol are both types of fats (lipids) that circulate in the bloodstream, but they play different roles in the body.
Cholesterol is essential for building cell membranes and is involved in the production of hormones and vitamin D. Triglycerides, on the other hand, are the main form in which fat is stored in the body. Whenever you eat, any calories that are not immediately required for energy are converted into triglycerides and stored in fat cells. These stores are then accessed between meals or during periods of increased energy demand.
The liver also plays a key role in triglyceride production, particularly when excess calories are consumed — especially from carbohydrates. This is one of the reasons why triglyceride levels are closely linked to overall dietary intake.
How are triglycerides measured?
Triglycerides are measured as part of a routine lipid profile during a blood test. Ideally, this is carried out as a fasting test, as eating beforehand can temporarily elevate triglyceride levels and affect accuracy.
In general, healthy adults should aim for fasting triglyceride levels below 1.7 mmol/L. When measured in a non-fasting state, levels below 2.3 mmol/L are considered acceptable. If levels are above these ranges, lifestyle and dietary changes are often the first line of management.
How can triglyceride levels be reduced?
If your triglycerides are raised, there are several evidence-based dietary and lifestyle strategies that can help bring them down.
One of the most important steps is improving fat quality in the diet. Saturated fats — found in foods such as fatty cuts of red meat, butter, fried foods, and many baked goods — are associated with higher triglyceride levels. Replacing these with unsaturated fats, such as those found in olive oil, nuts, seeds, avocados, and oily fish, can have a beneficial effect.
It is also important to minimise intake of trans fats, which are often present in ultra-processed foods made with partially hydrogenated oils, including some cakes, biscuits, pies, microwave popcorn, and processed snack foods. These fats have no health benefit and should be avoided as much as possible.
Alcohol intake is another key factor. Alcohol is calorie-dense and contains simple sugars, both of which can drive up triglyceride levels. In addition, alcohol interferes with enzymes responsible for breaking down fat particles in the bloodstream, leading to higher circulating levels. For individuals with significantly elevated triglycerides, avoiding alcohol altogether may be necessary, while others may see improvements simply by reducing frequency or portion size.
Carbohydrate intake also plays an important role. When carbohydrates are consumed in excess — particularly refined and simple carbohydrates such as white bread, sugary drinks, sweets, and confectionery — the body converts surplus amounts into triglycerides for storage. This does not mean carbohydrates should be eliminated, as they remain an important part of a healthy, balanced diet. Instead, focusing on balanced meals that include carbohydrates alongside protein, healthy fats, and fibre can help regulate triglyceride levels. Choosing wholegrain and minimally processed carbohydrate sources further supports this process.
What about supplements?
Many people ask whether supplements can help lower triglyceride levels. While some supplements may be beneficial, they should be used cautiously and ideally under medical guidance.
Omega-3 fatty acids, particularly at higher doses, have been shown to reduce triglyceride levels. However, doses above 3 g per day should only be taken after discussion with a healthcare professional, as omega-3 supplements can interact with blood-thinning medications.
Niacin (vitamin B3) has also been studied for its effect on triglycerides, but high doses can cause liver inflammation and dangerous interactions with certain medications. For this reason, niacin supplementation should never be started without medical supervision.
A note on triglycerides and heart health
Triglycerides have long been considered an independent risk factor for cardiovascular disease. More recent research suggests that when non-HDL cholesterol is taken into account, the direct relationship between triglycerides and cardiovascular risk may be weaker than previously thought.
However, even as research continues to evolve, reducing elevated triglyceride levels remains important. High triglycerides are still strongly associated with other health conditions, including fatty liver disease and pancreatitis, and often reflect broader metabolic health issues that benefit from dietary and lifestyle intervention.
Key take-home message
Raised triglycerides are often a sign that the body is struggling to process excess calories, alcohol, or refined carbohydrates. Improving fat quality, moderating alcohol intake, balancing meals, and choosing less processed foods can all play a significant role in lowering triglyceride levels.
If you have been told your triglycerides are high and would like personalised, evidence-based support to improve your blood results, you are welcome to get in touch to find out how I can help. Click here to book in for a free discovery call.