How can i lower my triglycerides
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Effective Strategies to Lower Triglycerides
Elevated triglyceride levels are a significant risk factor for cardiovascular disease (CVD). Fortunately, various strategies, including dietary changes, supplementation, and lifestyle modifications, can help lower triglyceride levels effectively.
Probiotics for Triglyceride Reduction
Lactobacillus Strains
Supplementation with specific probiotic strains, such as Lactobacillus curvatus HY7601 and Lactobacillus plantarum KY1032, has been shown to significantly reduce triglyceride levels. In a study involving hypertriglyceridemic but non-diabetic subjects, a 12-week regimen of these probiotics resulted in a 20% reduction in serum triglycerides. This effect is partly attributed to increased levels of apolipoprotein A-V (apoA-V) and reductions in various plasma metabolites1.
Dietary Interventions
Plant Sterols and Omega-3 Fatty Acids
Incorporating a low-fat spread enriched with plant sterols and fish omega-3 fatty acids can also lower triglycerides. A study demonstrated that consuming this spread for four weeks led to a 10.6% reduction in triglyceride levels. The spread also lowered LDL cholesterol and other lipid concentrations, making it a dual-benefit dietary intervention2.
Omega-3 Fatty Acids
Omega-3 fatty acids, commonly found in fish oil, are well-documented for their triglyceride-lowering effects. These fatty acids reduce hepatic VLDL production and inhibit intestinal triglyceride hydrolysis, leading to lower plasma triglyceride levels. A daily intake of as little as 1 gram of omega-3 long-chain polyunsaturated fatty acids (LC-PUFA) can significantly lower triglycerides4 7 8.
General Dietary Recommendations
Adopting a Mediterranean diet rich in fruits, vegetables, whole grains, low-fat dairy, and fish or other omega-3 sources is strongly recommended. This diet minimizes saturated fats and refined carbohydrates, which are known to increase triglyceride levels. High-dose omega-3 fatty acids, in particular, have been shown to lower triglycerides by 21.6% and reduce CVD events by 26.1%3.
Lifestyle Modifications
Weight Loss and Physical Activity
Lifestyle changes, especially for those who are overweight or obese, can significantly impact triglyceride levels. A 5-10% reduction in body weight can lower triglycerides by 20-30%. Additionally, regular physical activity can contribute to a further 20% reduction. These combined lifestyle approaches can lower triglyceride levels by approximately 50%, thereby improving overall cardiometabolic risk6 9.
Pharmacological Interventions
Pemafibrate
Pemafibrate, a selective peroxisome proliferator-activated receptor α modulator, has shown promise in reducing triglyceride levels by 26.2%. However, its impact on reducing cardiovascular events remains uncertain, as studies have not demonstrated a significant difference in the incidence of such events compared to placebo5.
Conclusion
Lowering triglyceride levels involves a multifaceted approach that includes dietary changes, supplementation, lifestyle modifications, and, in some cases, pharmacological interventions. Probiotics, omega-3 fatty acids, and a Mediterranean diet are particularly effective. Regular physical activity and weight management further enhance these benefits, making it possible to achieve significant reductions in triglyceride levels and improve overall cardiovascular health.
Sources and full results
Most relevant research papers on this topic
The triglyceride-lowering effect of supplementation with dual probiotic strains, Lactobacillus curvatus HY7601 and Lactobacillus plantarum KY1032: Reduction of fasting plasma lysophosphatidylcholines in nondiabetic and hypertriglyceridemic subjects.
Probiotic supplementation with Lactobacillus curvatus HY7601 and Lactobacillus plantarum KY1032 reduces triglyceride levels and increases apolipoprotein A-V in borderline to moderate hypertriglyceridemic individuals.
RCTA low-fat spread with added plant sterols and fish omega-3 fatty acids lowers serum triglyceride and LDL-cholesterol concentrations in individuals with modest hypercholesterolaemia and hypertriglyceridaemia
A low-fat spread with added plant sterols and fish omega-3 fatty acids significantly lowers serum triglyceride and LDL-cholesterol concentrations in individuals with modest hypercholesterolaemia and hypertriglyceridaemia.
RCT
Rigorous JournalDietary treatment to lower cholesterol and triglyceride and reduce cardiovascular risk.
Minimize saturated fats and refined carbohydrates, eliminate trans-fat, and increase fruits, vegetables, whole grains, low-fat dairy, and omega-3 fatty acids to lower cholesterol and triglyceride levels and reduce cardiovascular risk.
Literature ReviewTriglyceride lowering by omega-3 fatty acids: a mechanism mediated by N-acyl taurines.
Omega-3 fatty acids can lower plasma triglycerides through the production of N-acyl taurines, potentially offering a new avenue for triglyceride lowering in statin-treated patients.
Rigorous JournalTriglyceride Lowering with Pemafibrate to Reduce Cardiovascular Risk.
Pemafibrate effectively lowers triglyceride levels in patients with type 2 diabetes and low HDL and LDL cholesterol levels, but its impact on cardiovascular events remains unclear.
RCT
Large Human TrialRigorous Journal
Highly CitedLifestyle Approaches to Lowering Triglycerides
Lifestyle approaches, including weight loss, dietary changes, and increased physical activity, can lower triglyceride levels by approximately 50%, improving overall cardiometabolic risk.
Clinical review on triglycerides
Reducing triglycerides through diet, lifestyle, and treatments like fibrates and omega-3 fatty acid preparations can help prevent pancreatitis and contribute to reduced risk of cardiovascular disease.
Rigorous JournalHighly CitedTriglyceride-lowering effect of omega-3 LC-polyunsaturated fatty acids--a review.
Omega-3 LC-PUFA, particularly EPA and DHA, effectively lower serum triglycerides and are safe when taken in the recommended doses.
Literature ReviewHighly CitedPlasma triglyceride lowering by exercise despite increased food intake in patients with type IV hyperlipoproteinemia.
Exercise can lower triglyceride levels in patients with type IV hyperlipoproteinemia, regardless of increased caloric intake, suggesting it is not mediated by a negative caloric balance.
Non-RCTHighly CitedTriglyceride-Lowering Effects of Two Probiotics, Lactobacillus plantarum KY1032 and Lactobacillus curvatus HY7601, in a Rat Model of High-Fat Diet-Induced Hypertriglyceridemia.
Lactobacillus plantarum KY1032 and Lactobacillus curvatus HY7601 effectively lower triglycerides in hypertriglyceridemic rats by upregulating ApoA-V, PPAR, and FXR.
RCT
Animal Study