Health 12/11/2025 21:42

7 tips to eliminate dangerous blood fat

If your recent blood test showed that your triglycerides are higher than normal, you might be feeling a little uneasy — and understandably so. You may even be wondering what triglycerides actually are, or why your doctor seems just as concerned about them as they are about cholesterol. Don’t worry — you’re not alone, and the good news is that for most people, high triglycerides can be managed naturally, without medication.

In this article, we’ll break down what triglycerides are, why they matter, and share seven evidence-based strategies to help you bring your numbers back into a healthy range. By the time you’re due for your next blood test, you could see a noticeable improvement — and feel better overall.
(This article is inspired by the insights of Dr. André Wambier.)

What Exactly Are Triglycerides?

Triglycerides — sometimes spelled “triglycerids” — are a type of fat found in your blood, and in fact, they’re the most common form of fat in your body. After you eat, your body converts any extra calories it doesn’t need immediately into triglycerides, which are then stored in your fat cells. When your body later needs energy, hormones release these triglycerides into your bloodstream.

Problems arise when there’s an imbalance between how much you eat and how much you burn. Consuming too many refined carbohydrates, sugary foods, fried snacks, or high-fat meals — and not getting enough exercise — can lead to chronically elevated triglyceride levels.

Quick Facts About Triglycerides

Triglycerides are the most abundant form of fat in your body.
High levels usually come from eating more calories than you burn.
A normal triglyceride level is below 150 mg/dL.
High triglycerides increase your risk for atherosclerosis, heart attack, and stroke.
Extremely high levels (above 500 mg/dL) can lead to acute pancreatitis, a potentially life-threatening condition.

Triglycerides vs. Cholesterol: What’s the Difference?

Although both triglycerides and cholesterol are fats (lipids) found in your blood, they play very different roles. Triglycerides primarily store unused calories and serve as a source of energy, while cholesterol is a waxy substance that helps build cells and hormones.

Diet affects triglycerides more directly than cholesterol. For example, a diet rich in refined carbs, sugar, and excess calories will push your triglycerides up quickly. Cholesterol levels, on the other hand, are often more influenced by genetics and how your liver processes fat.

Still, both can harm your arteries when they’re elevated. High triglycerides can contribute to the buildup of plaque in the arteries, while oxidized LDL cholesterol can directly damage artery walls. Together, they create the perfect storm for heart disease.

Why High Triglycerides Are Dangerous

Consistently high triglycerides can lead to atherosclerosis, a condition in which plaque builds up inside your arteries, making them stiff and narrow. This can reduce blood flow and set the stage for a heart attack or stroke.

At even higher levels — generally above 400–500 mg/dL — the risks increase further. Triglycerides at these levels can trigger acute pancreatitis, a severe inflammation of the pancreas that can cause intense abdominal pain and, in extreme cases, can be fatal.

Common Causes of Elevated Triglycerides

While diet and physical inactivity are leading contributors, other factors can also play a role:

Obesity: Extra body fat often goes hand in hand with higher triglyceride levels.
Excessive Alcohol Consumption: Alcohol is rich in calories and sugar, which the body readily turns into triglycerides.
Medications: Certain drugs — including corticosteroids, isotretinoin (used for acne), and some HIV treatments — can elevate triglycerides.
Underlying Conditions: Metabolic syndrome, insulin resistance, diabetes, hypothyroidism, kidney disease, and liver disease can all contribute to elevated triglycerides.

Seven Proven Ways to Lower Your Triglycerides Naturally

Let’s look at some practical, sustainable lifestyle changes that can make a dramatic difference — often within just a few weeks.

Lose Weight Gradually
Even a modest weight loss of 5–10 kilograms can lower your triglycerides significantly. As you lose weight, you’ll likely become more active, improve your sleep, and reduce liver fat — all of which help balance your body’s energy use.
Cut Back on Refined Carbohydrates
Foods like white bread, pastries, pizza, and sugary cereals cause quick spikes in blood sugar and insulin. Over time, these spikes contribute to insulin resistance and fatty liver. Swap them for whole grains, legumes, and complex carbs that digest more slowly.
Choose Healthy Fats Wisely
Not all fats are bad. Embrace monounsaturated and polyunsaturated fats found in olive oil, nuts, avocados, and fatty fish like salmon, sardines, and mackerel. Avoid fried foods, trans fats, and heavily processed meats. Moderation is key — even healthy fats are calorie-dense.
Boost Your Fiber Intake
Fiber not only supports digestion but can also help reduce fat absorption in the intestines. Aim for a mix of soluble and insoluble fiber from fruits, vegetables, oats, flaxseeds, and chia seeds. A spoonful of chia seeds in your smoothie or yogurt can go a long way.
Limit or Eliminate Alcohol
Alcohol, especially beer and sweet cocktails, can cause a quick rise in triglycerides. Some people are particularly sensitive — even one or two drinks a week may affect their numbers. If you’re serious about lowering triglycerides, it’s best to abstain for a while.
Watch What You Drink
Sugary beverages — soda, fruit juices, and sweetened coffee drinks — are often overlooked culprits. Replace them with water, herbal tea, or black coffee. Even small changes, like skipping the sugar in your latte, add up over time.
Move Your Body Regularly
Exercise is one of the most powerful tools for lowering triglycerides. Aim for at least 150 minutes of moderate-intensity activity per week — brisk walking, swimming, cycling, or dancing all count. Remember, consistency matters more than perfection. Every step, literally, counts.

When Lifestyle Changes Aren’t Enough

If you’ve been diligent with these habits and your triglyceride levels remain high, your doctor may suggest medication. Fibrates (like fenofibrate or gemfibrozil) are particularly effective for lowering triglycerides but must be used cautiously in people with kidney or liver disease.

Statins, primarily used to manage cholesterol, can also help. Omega-3 supplements (from fish oil or algae oil) and niacin (vitamin B3) may further reduce triglycerides, though niacin can cause side effects such as flushing or liver irritation and should only be used under medical supervision.

The Bottom Line

High triglycerides are a warning sign — but also an opportunity. By improving your eating habits, being mindful of your alcohol and sugar intake, and staying active, you can take control of your health and dramatically lower your risk of heart disease and stroke.

Remember: you have more power over your numbers than you might think. With consistent effort, your next lab results could be a reflection of real progress — and a healthier, more energized you.