How to reduce triglycerides
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Effective Strategies to Reduce Triglycerides
Dietary Modifications to Lower Triglycerides
Minimize Saturated Fats and Refined Carbohydrates
Reducing the intake of saturated fats and refined carbohydrates is crucial for lowering triglyceride levels. Studies have shown that diets high in refined carbohydrates can increase cardiovascular disease (CVD) risk, whereas minimizing these can help reduce triglycerides and improve overall heart health1 2.
Increase Omega-3 Fatty Acids
Incorporating omega-3 fatty acids into the diet is highly effective in reducing triglycerides. High-dose omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to lower triglyceride levels by up to 21.6% and reduce CVD events by 26.1%1 4. Consuming fish rich in omega-3s or taking omega-3 supplements can significantly lower triglyceride levels2 4 10.
Adopt a Mediterranean Diet
The Mediterranean diet, which emphasizes fruits, vegetables, whole grains, low-fat dairy, and fish, is strongly recommended for reducing triglycerides and lowering CVD risk. This diet has been associated with lower total mortality and improved heart health1.
Lifestyle Changes for Triglyceride Reduction
Weight Loss
Losing weight can have a significant impact on triglyceride levels. A reduction in body weight by 5-10% can lower triglycerides by 20-30%8. Both calorie restriction and carbohydrate restriction have been shown to reduce hepatic triglycerides, with carbohydrate restriction being particularly effective7.
Physical Activity
Regular physical activity can contribute to a 20% reduction in triglyceride levels. Engaging in consistent exercise helps improve overall metabolic health and supports weight loss efforts, further aiding in triglyceride reduction8.
Supplementation and Pharmacological Interventions
Probiotics
Supplementing with specific probiotic strains, such as Lactobacillus curvatus and Lactobacillus plantarum, has been shown to reduce triglyceride levels by 20% in individuals with hypertriglyceridemia. These probiotics also improve other lipid parameters, making them a beneficial addition to dietary and lifestyle changes3.
Pharmacological Agents
Medications like pemafibrate, a selective peroxisome proliferator-activated receptor α modulator, can reduce triglyceride levels by 26.2%. However, its impact on reducing cardiovascular events remains uncertain5. Omega-3 fatty acid supplements, particularly those containing high doses of EPA, are effective in lowering triglycerides and reducing the risk of major vascular events6 10.
Conclusion
Reducing triglycerides involves a multifaceted approach that includes dietary modifications, lifestyle changes, and potentially supplementation or pharmacological interventions. Minimizing saturated fats and refined carbohydrates, increasing omega-3 fatty acid intake, adopting a Mediterranean diet, losing weight, and engaging in regular physical activity are all effective strategies. Additionally, probiotics and specific medications can further aid in lowering triglyceride levels and improving overall cardiovascular health.
Sources and full results
Most relevant research papers on this topic
Dietary 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 ReviewThe 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.
RCTLong-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid dose-dependently reduce fasting serum triglycerides.
Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid dose-dependently reduce fasting serum triglycerides, with predicted reductions of 3.1 to 7.2% at recommended intakes of 200-500 mg/day.
Systematic Review
Highly CitedTriglyceride 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 Trial
Rigorous JournalHighly CitedAssociation Between Triglyceride Lowering and Reduction of Cardiovascular Risk Across Multiple Lipid-Lowering Therapeutic Classes: A Systematic Review and Meta-Regression Analysis of Randomized Controlled Trials.
In randomized controlled trials, triglyceride lowering is associated with lower risk of major vascular events, even after adjusting for LDL-C lowering.
Meta-Analysis
Very Rigorous JournalHighly CitedShort-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction.
Dietary carbohydrate restriction significantly reduces hepatic triglycerides more effectively than calorie restriction in subjects with nonalcoholic fatty liver disease, potentially due to enhanced oxidation.
Non-RCTVery Rigorous JournalHighly 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 CitedOmega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association.
Prescription n-3 FAs (EPA+DHA or EPA-only) at 4g/d effectively reduce triglycerides and improve atherosclerotic cardiovascular disease risk in patients with hypertriglyceridemia.
Very Rigorous JournalHighly Cited