High Triglycerides: Five Lifestyle Changes That Can Help Lower Them

High triglycerides do not always cause noticeable symptoms and may only be discovered during a routine blood test. These fats circulate in the blood, and elevated levels can contribute to cardiovascular risk. Lifestyle changes can help bring them down.

Cut back on added sugar and refined carbohydrates. Replacing sugary drinks, sweets and heavily refined foods with whole grains and other fibre-rich options can help reduce triglyceride levels.

Choose healthier fats. Swapping some saturated fats for unsaturated fats from foods such as olive oil, nuts and fish can support a healthier blood-fat profile.

Make physical activity part of your routine. Regular movement, including brisk walking, can help lower triglycerides. Choose activities that suit your fitness level and build up gradually.

Work towards a healthy weight if you are overweight. Sustainable changes to eating habits and activity can help lower triglycerides without relying on restrictive diets.

Limit or avoid alcohol, which can raise triglyceride levels. People with very high readings may need to avoid it altogether. A healthcare professional can interpret blood test results and advise whether lifestyle changes alone are enough or medication is also needed.