This post was written with Consensus AI Academic Search Engine – please read our Disclaimer at the end of this article. Lowering triglycerides involves a multifaceted approach that includes dietary changes, lifestyle modifications, and potentially, medication or supplementation. By reducing saturated and trans fats, increasing omega-3 fatty acids, incorporating plant sterols and probiotics, losing weight, and engaging in regular physical activity, individuals can significantly lower their triglyceride levels and reduce their risk of cardiovascular disease.
Elevated triglyceride levels are a significant risk factor for cardiovascular disease (CVD). Fortunately, there are several effective strategies to lower triglycerides, including dietary changes, supplementation, and lifestyle modifications. This article will explore various methods supported by scientific research.
Dietary Changes
Reduce Saturated and Trans Fats
Reducing the intake of saturated and trans fats is crucial for lowering triglycerides. Saturated fats, commonly found in animal products and certain oils, can increase triglyceride levels. Trans fats, often present in processed foods, are particularly harmful and should be eliminated from the diet4 8.
Increase Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil and certain plant oils, have been shown to significantly lower triglyceride levels. Studies indicate that consuming omega-3 fatty acids can reduce triglycerides by up to 21.6% and also lower other lipid levels4 5 6 9. A daily intake of at least 1 gram of omega-3 fatty acids is recommended for noticeable effects9.
Incorporate Plant Sterols
Plant sterols, when combined with omega-3 fatty acids, can further enhance triglyceride-lowering effects. A study demonstrated that a spread containing plant sterols and fish oil significantly reduced triglyceride levels by 10.6% over four weeks1.
Probiotics
Certain probiotic strains, such as Lactobacillus curvatus and Lactobacillus plantarum, have been shown to lower triglycerides. A 12-week study found that these probiotics reduced triglyceride levels by 20% in hypertriglyceridemic subjects2. Another study in rats confirmed these findings, showing significant reductions in triglycerides with probiotic supplementation3.
Lifestyle Modifications
Weight Loss
Losing weight can have a profound impact on triglyceride levels. A 5-10% reduction in body weight can lower triglycerides by 20-30%8. This can be achieved through a combination of diet and exercise.
Physical Activity
Regular physical activity is another effective way to lower triglycerides. Engaging in moderate-intensity exercise for at least 150 minutes per week can reduce triglyceride levels by approximately 20%8.
Medications and Supplements
Icosapent Ethyl
Icosapent ethyl, a high-purity form of eicosapentaenoic acid (EPA), has been shown to significantly reduce triglyceride levels without increasing LDL cholesterol. In clinical trials, it reduced triglycerides by 21.5-22.7% over 12 weeks6.
Pemafibrate
Pemafibrate, a selective peroxisome proliferator-activated receptor α modulator, has also been shown to lower triglycerides by 26.2%. However, its impact on reducing cardiovascular events remains uncertain7.
Disclaimer
The content presented in this blog is generated by Consensus, an AI-powered academic search engine, and is based on publicly available scientific literature. While every effort is made to provide accurate, up-to-date, and well-researched information, the content is intended for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making any decisions regarding medical conditions, treatments, or medications. The AI system’s analysis may not cover all perspectives, emerging research, or individual cases, and it is not a substitute for professional expertise. Neither the blog publisher nor the developers of the AI-powered search engine are responsible for any actions taken based on the information provided in this content. Use of this information is at your own risk. Citations to the original scientific studies are included for reference, but these studies should be reviewed in full and interpreted with the guidance of a healthcare or research professional.
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