Triglyceride levels too high? Here's how to lower them naturally.
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Leesduur: 10 min
Many people have high triglyceride levels without knowing it.
According to the Lifelines cohort study by Hart -en Vaat Cijfers, approximately 15 to 28% of Dutch adults have elevated triglycerides (≥ 1.7 mmol/l), an important risk factor for cardiovascular disease. (1)
Fortunately, there are natural ways to lower your triglyceride levels and thus support your health. I'll tell you all about it in this article.
Triglycerides are energy fats; above 1.7 mmol/L increases the risk of cardiovascular disease.
Causes include a sugary diet, lack of exercise, excessive alcohol, heredity and medication.
You can lower triglycerides by avoiding trans fats and excessive sugar consumption, exercising enough and consuming sufficient omega-3 fats.
Table of contents
What are Triglycerides? What is the difference between triglycerides and cholesterol? When are triglycerides too high? Testing Triglyceride Levels Causes of High Triglyceride Levels When are High Triglyceride Levels Dangerous? Step-by-Step Plan to Lower Triglycerides Step 1: Reduce your intake of sugar and hyper-processed carbohydrates Step 2: Increase your intake of omega-3 fatty acids Step 3: Eat more fiber-rich foods Step 4: Limit alcohol consumption Step 5: Exercise regularly Step 6: Avoid trans fats and limit saturated fats What can you do? Step 7: Maintain a Healthy Weight Step 8: Drink Plenty of Water and Stay Hydrated Step 9: Reduce Stress Step 10: Get Enough Sleep Natural Ways to Maintain Normal Triglyceride Levels
What are triglycerides?
Triglycerides are a type of fat your body uses to store energy. They come from fatty foods like oil and butter, but also from unused calories that the body converts into fat and stores.
Some of these fats are in your blood and serve as an energy source for your muscles, while the other part is stored in fat tissue.
While you need a certain amount of triglycerides to stay healthy, too high a level can be harmful to your health.
What is the difference between triglycerides and cholesterol?
Triglycerides and cholesterol are similar because they're both fats that circulate in your bloodstream. You can get them from your diet, but your body can also produce them on its own.
However, it is important to keep them apart because they perform different roles in our bodies:
- Triglycerides primarily serve as an energy source. They are stored in fat cells and released when your body needs energy, for example, between meals or during physical activity.
- Cholesterol has several functions. It's necessary for cell formation and plays a role in the production of substances such as hormones and vitamin D.
Good to know : Although triglycerides and cholesterol have different functions, they can influence each other. It's therefore important to maintain a healthy balance of these fats in your body.
When are triglycerides too high?
Your triglycerides are too high if they are higher than 1.7 millimoles per liter .
These guidelines are used by physicians and healthcare institutions in the Netherlands (2) (3):
- Normal: less than 1.7 mmol/L
- Elevated: between 1.7 and 2.28 mmol/L
- Very high: more than 2.28 mmol/L
Triglyceride values test
The amount of triglycerides in your blood can indicate your risk of cardiovascular disease. Therefore, it's a good idea to have this tested occasionally. You can do this through your GP.
Triglycerides are often measured along with cholesterol, LDL (bad cholesterol) and HDL (good cholesterol). This is called the lipid spectrum because it provides insight into the composition of fats (lipids) in your body.
Causes of high triglyceride levels
There are several factors that can increase your triglyceride levels. Some factors, such as your diet and exercise habits, are within your control.
Other factors, such as heredity or certain health conditions, are usually beyond your control. These are the most common causes of high triglyceride levels (4) (5) (6):
- An unhealthy lifestyle - Too much saturated fat and too little exercise can increase triglycerides because the body processes fats less effectively
- Excessive drug use - Drugs like cocaine and amphetamines can raise your triglycerides by affecting the way your body processes fats
- Drinking excessive alcohol - This makes your body produce more fatty acids and can disrupt the function of an important enzyme (lipoprotein lipase) that normally helps break down fats
- Pregnancy - It is normal for triglyceride levels to rise in the third trimester and therefore be higher during this period of pregnancy
- Liver, kidney and thyroid disorders - Health problems with these organs can disrupt fat processing
- Using certain medications - Medications such as antipsychotics and blood pressure lowering drugs can increase triglycerides
- Genetic factors - Some people have inherited lipid metabolism disorders that raise triglycerides
- Diabetes (Type 2) - Insulin resistance in type 2 diabetes increases triglycerides
- Autoimmune diseases - In diseases such as lupus, lipid metabolism is disturbed, including triglycerides
When are high triglyceride levels dangerous?
High triglycerides can jeopardize your health, especially if they remain elevated for extended periods. It's important to monitor your levels and recognize when they become problematic.
- Normal (<1.7 mmol/L) - This is the healthy limit. Triglyceride levels below 1.7 mmol/L are considered normal.
- Slightly elevated (1.7-2.28 mmol/L) - This indicates your triglycerides are slightly elevated, but it doesn't pose an immediate threat. The best approach is to focus on making changes to your diet and lifestyle.
- Higher elevations (2.28 - 5.64 mmol/L) - These levels are more concerning. They can cause damage if elevated for prolonged periods. At these levels, it's important to take action in consultation with your doctor. Lifestyle changes may no longer be sufficient, and your doctor will likely recommend medication.
- Very high triglycerides (> 5.64 mmol/L) - This is considered very dangerous. Medication may be necessary to quickly lower triglycerides and prevent further health risks.
Note : For slightly elevated triglycerides, lifestyle and dietary changes may be sufficient, but for higher levels, it's important to take the risks seriously and work with your doctor on a treatment plan.
Step-by-step plan to lower triglycerides
Have you already received your test results and found your triglycerides to be too high? Then you can start taking steps to contribute to healthy triglyceride levels.
Note : Sometimes it's necessary to combine this with medication (haven't read the previous chapter? Scroll up!)
Step 1: Reduce your intake of sugar and hyper-processed carbohydrates
Eating too many refined carbohydrates, such as white bread, pasta, and soda, can contribute to elevated triglyceride levels in your blood. (7)
Therefore, choose whole grain options more often, such as whole wheat pasta and bread, and avoid sugar where possible, to keep your triglycerides at a healthy level.
Unprocessed fruit is not a problem, because the sugars are absorbed less quickly due to the amount of fiber in the product.
Step 2: Increase your omega-3 fatty acid intake
Omega-3 fatty acids, such as EPA and DHA, can contribute to the maintenance of normal blood triglyceride levels when you eat more than 2 grams of omega-3 daily , according to recent studies. (8)
To get 2 grams of EPA and DHA per day, you can eat mackerel or sardines, as these fish are rich in omega-3 fatty acids. It's not necessary to eat a lot: a serving of oily fish 2-3 times a week is often sufficient.
You can also supplement this with omega-3 supplements, such as our liquid fish oil, Frambomega . This fish oil is ultra-pure and top-quality, with a delicious raspberry flavor – ideal for those who don't like fish. It can help you reach your 2 grams of omega-3 per day.
Note : When taking omega-3 supplements, make sure your total intake from food plus supplements does not exceed 5 grams.
Step 3: Eat more fiber-rich foods
Research shows that a higher fiber intake can also help maintain healthy triglyceride levels. (9)
Eat more whole grains like whole-wheat pasta and bread, vegetables, fruit, and legumes. A good rule of thumb is to get 14 grams of fiber per 1,000 calories .
Tip: If you increase your fiber intake, it's important to drink more water, as fiber absorbs moisture. This can contribute to smooth bowel movements.
Step 4: Limit alcohol consumption
Drink alcoholic beverages in moderation, because when you drink alcohol, it temporarily raises the triglyceride levels in your blood.
This is because alcohol is converted into fats, and your liver produces more VLDL particles (Very Low-Density Lipoprotein). These particles can be seen as transporters; they carry triglycerides.
If you drink alcohol often, this effect will persist, potentially leading to chronically high triglycerides. (10)
Step 5: Exercise regularly
Regular exercise can help maintain a healthy lipid profile, according to scientific research. A combination of strength and endurance training appears to be particularly beneficial. (11)
So try to be active for at least half an hour, five days a week. Walking, cycling, a vigorous yoga session – choose something that suits you!
Step 6: Avoid trans fats and limit saturated fats
Studies show that trans fats, often found in fried snacks, cookies and chips, can increase triglyceride levels and decrease “good” cholesterol (HDL) in animal models. (12) (13)
Saturated fats have a similar effect, although trans fats are the real culprits. The impact also depends on what you eat instead.
What can you do?
✔ Avoid trans fats and choose healthy fats such as avocados, nuts and olive oil.
✔ Limit saturated fats and choose unsaturated fats more often, such as fish and olives.
Step 7: Maintain a healthy weight
A healthy weight can help you process fats better and contribute to your insulin sensitivity. (13) This has an indirect effect on your triglyceride levels.
Therefore, it is important to follow a balanced diet so that you can maintain a healthy weight.
Step 8: Drink plenty of water and stay hydrated
Although drinking water itself has no direct effect on triglycerides, it is part of a healthy lifestyle that is important for maintaining healthy fat metabolism. (14)
The general guideline for good hydration is 1.5 to 2 liters per day.
Step 9: Reduce stress
Stress also doesn't directly affect your triglycerides, but acute stress can cause temporary changes in your body that can affect your triglycerides.
If you experience long-term stress, this can lead to an unhealthy lifestyle, which can further affect triglycerides. (15)
It's important to explore which stressors you can address. Techniques like meditation and yoga can help you better manage stress.
Step 10: Get enough sleep
Make sure you get between 7 and 9 hours of sleep every night.
Getting enough sleep helps maintain healthy hormone balance and metabolism, which contributes to better overall health and possibly your lipid profile as well. (16)
Natural remedy for maintaining normal triglyceride levels
Of everything you can do to maintain healthy triglyceride levels, omega-3 fatty acids are the most important. That's why they're often recommended as a natural way to maintain normal triglyceride levels.
How does it work? Omega-3 fatty acids help your body process and store fat more efficiently. This prevents excess fat from being stored in your blood, which can lead to high triglyceride levels.
It's important to get more than 2 grams of omega-3 fatty acids daily . Here's what you can do:
- Eating oily fish (twice a week) - Oily fish, such as salmon, mackerel, sardines, and herring, are excellent sources of EPA and DHA. A 100-gram serving of oily fish contains about 1 to 2 grams of omega-3, depending on the type of fish. So, twice a week is enough.
- Supplement with Frambomega (7 ml) - If you don't eat or like fish, you can supplement your omega-3 intake with Frambomega. This fish oil is extra pure and, thanks to the addition of natural raspberry extract, has a fresh, fruity taste and aroma, without any fishy taste or odor.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Prevalence of cardiovascular disease risk factors based on the Lifelines cohort :: Hart & Vaatcijfers. (n.d.). https://www.hartenvaatcijfers.nl/artikelen/prevalie-van-risicofactoren-voor-hart-en-vaatziekten-op-basis-van-het-lifelines-cohort-f37f7
- Nutrition Center. (nd-a). Cholesterol. https://www.voedingscentrum.nl/encyclopedie/cholesterol.aspxo
- Cardiovascular risk management (CVRM). (n.d.) https://richtlijnendatabase.nl/richtlijn/cardiovasculair_risicomanagement
- Cholesterol | Causes. (n.d.). Public Health and Healthcare. https://www.vzinfo.nl/cholesterol/oorzaken
- Wierzbicki, A. S., Kim, E. J., Esan, O., & Ramachandran, R. (2022). Hypertriglyceridaemia: an update. Journal Of Clinical Pathology, 75(12), 798–806. https://doi.org/10.1136/jclinpath-2021-207719
- Rygiel, K. (2018). Hypertriglyceridemia - Common Causes, Prevention and Treatment Strategies. Current Cardiology Reviews, 14(1), 67–76. https://doi.org/10.2174/1573403x14666180123165542
- Parks, E. J. (2001). Effect of Dietary Carbohydrate on Triglyceride Metabolism in Humans. Journal Of Nutrition, 131(10), 2772S-2774S. https://doi.org/10.1093/jn/131.10.2772s
- Wang, T., Zhang, X., Zhou, N., Shen, Y., Li, B., Chen, B. E., & Li, X. (2023). Association Between Omega‐3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose–Response Meta‐Analysis of Randomized Controlled Trials. Journal Of The American Heart Association, 12(11). https://doi.org/10.1161/jaha.123.029512
- Reynolds, A.N., Akerman, A.P., & Mann, J. (2020). Dietary fiber and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Medicine, 17(3), e1003053. https://doi.org/10.1371/journal.pmed.1003053
- Van de Wiel, A. (2011). The Effect of Alcohol on Postprandial and Fasting Triglycerides. International Journal Of Vascular Medicine, 2012, 1–4. https://doi.org/10.1155/2012/862504
- Smart, N. A., Downes, D., Van Der Touw, T., Hada, S., Dieberg, G., Pearson, M. J., Wolden, M., King, N., & Goodman, S. P. J. (2024). The Effect of Exercise Training on Blood Lipids: A Systematic Review and Meta-analysis. Sports Medicine. https://doi.org/10.1007/s40279-024-02115-z
- Islam, M.A., Amin, M.N., Siddiqui, S.A., Hossain, M.P., Sultana, F., & Kabir, M.R. (2019). Trans fatty acids and lipid profile: A serious risk factor to cardiovascular disease, cancer and diabetes. Diabetes & Metabolic Syndrome Clinical Research & Reviews, 13(2), 1643–1647. https://doi.org/10.1016/j.dsx.2019.03.033
- Riccardi, G., Giacco, R., & Rivellese, A. (2004). Dietary fat, insulin sensitivity and the metabolic syndrome. Clinical Nutrition, 23(4), 447–456. https://doi.org/10.1016/j.clnu.2004.02.006
- Jacques, P.F., Rogers, G., Stookey, J.D., & Perrier, E.T. (2021). Water Intake and Markers of Hydration Are Related to Cardiometabolic Risk Biomarkers in Community-Dwelling Older Adults: A Cross-Sectional Analysis. Journal Of Nutrition, 151(10), 3205–3213. https://doi.org/10.1093/jn/nxab233
- Patterson, S. M., Gottdiener, J. S., Hecht, G., Vargot, S., & Krantz, D. S. (1993). Effects of acute mental stress on serum lipids: mediating effects of plasma volume. Psychosomatic Medicine, 55(6), 525–532. https://doi.org/10.1097/00006842-199311000-00008
- Pintacom, J., Pliannuom, S., Buawangpong, N., Angkurawaranon, C., & Pinyopornpanish, K. (2025). The Association Between Poor Sleep Quality and Lipid Levels Among Dyslipidemia Patients in Thailand: A Prospective Cross-Sectional Study. Healthcare, 13(6), 678. https://doi.org/10.3390/healthcare13060678
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