Natural ways to lower triglycerides
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Lifestyle Changes to Lower Triglycerides Naturally
Lifestyle modifications are highly effective for lowering triglyceride levels. Losing 5–10% of body weight can reduce triglycerides by 20–30%. Regular physical activity can add another 20% reduction. Together, these changes may lower triglycerides by up to 50% in people who are overweight or obese. Key strategies include reducing overall fat intake, eliminating trans fats, increasing omega-3 fatty acids, replacing saturated fats with monounsaturated and polyunsaturated fats, and swapping refined carbohydrates and sugars for fiber-rich foods like fruits, vegetables, and whole grains Hankinson2021Welty2020.
Dietary Approaches: Omega-3 Fatty Acids, Plant Sterols, and Fiber
Increasing omega-3 fatty acids from fish or supplements is a well-supported way to lower triglycerides. Doses of 2–4 grams per day of EPA and DHA (the main omega-3s in fish oil) can reduce triglycerides by 30% or more. Both EPA+DHA and EPA-only supplements are effective and safe for this purpose Bornfeldt2021Skulas-Ray2019Welty2020. Foods fortified with plant sterols and fish oil, such as certain spreads, have also been shown to lower triglycerides by about 10% in people with modestly elevated levels .
Replacing refined carbohydrates with whole grains and fiber-rich foods is another important step. Diets high in refined carbs and sugars can raise triglycerides, while fiber helps lower them Hankinson2021Welty2020.
Natural Polysaccharides and Medicinal Plants
Natural polysaccharides from various sources have shown promise in lowering triglycerides by influencing key metabolic pathways. These compounds may regulate both glucose and lipid metabolism, suggesting potential as safe, natural lipid-lowering agents, though more research is needed .
Several medicinal plants have demonstrated triglyceride-lowering effects, especially Allium sativum (garlic), Nigella sativa (black seed), Curcuma longa (turmeric), Anethum graveolens (dill), and Commiphora mukul (guggul). These herbs may be used as complementary therapies alongside conventional treatments .
The Role of Natural Honey
Consuming small amounts of natural honey has been found to significantly lower triglyceride levels, as well as total cholesterol and LDL cholesterol, while increasing HDL cholesterol. Honey can be considered as a dietary addition for people with high triglycerides, though its impact on long-term health outcomes needs further study .
Summary of Key Natural Strategies
- Weight loss and exercise: Up to 50% reduction in triglycerides with combined efforts .
- Omega-3 fatty acids: 2–4 grams per day from fish oil or supplements can lower triglycerides by 30% or more Bornfeldt2021Skulas-Ray2019Welty2020.
- Dietary changes: Reduce saturated and trans fats, increase fiber, and avoid refined carbs Hankinson2021Welty2020.
- Plant sterols and polysaccharides: Shown to help lower triglycerides in some studies Wu2019Blom2018.
- Medicinal plants: Garlic, black seed, turmeric, dill, and guggul have demonstrated benefits .
- Natural honey: Modest but significant triglyceride-lowering effect .
Conclusion
Natural approaches to lowering triglycerides focus on lifestyle and dietary changes, including weight loss, regular exercise, increased intake of omega-3 fatty acids, more fiber, and the use of certain medicinal plants and natural products like honey. These strategies are effective, accessible, and can significantly improve triglyceride levels and overall heart health Hankinson2021Wu2019Bornfeldt2021+5 MORE.
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