How to Lower Triglycerides Without Medication

Triglycerides are a chemical form of fat that is found in blood plasma. According to the American Heart Association, when you have an excess of calories that are not burned right away, they become triglycerides. Once your triglyceride levels are too high, you place yourself at a greater risk for developing coronary heart disease.You can lower these levels naturally, it simply takes knowledge and willpower to do so.


Step 1

Meet with your doctor to discuss your current triglyceride levels. While your doctor may tell you that your triglyceride levels are high and throw a number your way, he may not tell you what a normal range for your triglycerides should be. This is important information to know before you can lower your triglycerides. Ask what is considered a healthy level for you. You then have a goal to work toward and reason to celebrate once you obtain it.

Step 2

Alter your eating habits. Foods such as white rice, bread and cakes are detrimental to your triglyceride levels. According to Harvard Medical School, diets high in refined sugars and simple carbohydrates tend increase your levels. Replacing these foods with whole-grain breads, pastas, fruits and vegetables may make a noticeable difference in your next lipid profile.

Step 3

Implement an exercise program. Participating in aerobic exercise (any activity that increases your heart rate), for 30 minutes per day is another option for lowering your triglycerides without the assistance of a prescription medcation. Shoot for five days a week of walking, biking or swimming. If you are just beginning and can only exercise for 15 minutes a day, three days a week until you build up your strength, that's fine. Every little bit helps.

Step 4

Examine your weight. Being overweight by as little as five pounds can have an adverse effect on your triglycerides. If you are unsure of what your healthy weight should be, use a body mass index (BMI) chart. The doctors at Harvard Medical School recommend having a BMI between 18 and 25. Your doctor can help you determine your healthy weight if you are not comfortable using this method.

Step 5

Try plant sterols and stanols. Sterols and stanols are both natural substances found in everyday foods. However, their doses are so low they do not have an impact in their natural form. Therefore, certain foods and beverages such as orange juice and margarine are now being fortified with them. Drinking just two, eight-ounce glasses of fortified orange juice a day consistently can lower you LDL cholesterol by as much as 50 percent. And since high triglyceride levels often coincide with high LDL levels, your triglycerides will also be reduced.


Photo Credits:

  • Jochen Sands/Digital Vision/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or