A routine blood test is often enough to reveal that triglycerides are too high, even though you don’t feel anything special. These fats circulate with cholesterol in the blood and, above certain thresholds, increase the risk of cardiovascular diseases and acute pancreatitis. There remains a concrete question: how to reduce them effectively?
To lower your triglycerides, several levers have proven effective: reducing your consumption of alcohol and sugars, avoiding excess calories, moving more and favoring good dietary fats. According to the Mayo Clinic, a level below 150 mg/dL (about 1.7 mmol/L) is considered normal. Conversely, Health Insurance (Ameli) speaks of severe hypertriglyceridemia when the level exceeds 5 g/L. The objective is therefore to act as a priority on the factors which have the greatest impact.
Alcohol, sugars, excess calories: the three mistakes that cause triglycerides to rise
The first lever consists of reduce, or even eliminate, alcohol. In the event of severe hypertriglyceridemia (beyond 5 g/L), complete cessation for 5 to 7 days is recommended. Even outside of these situations, reducing consumption can quickly lower triglycerides, because alcohol provides calories that are easily transformed into triglycerides by the body.
Sugar, especially in the form of sugary drinksconstitutes the other major factor to be corrected. Triglycerides increase when caloric intake exceeds needs, particularly due to an excess of simple carbohydrates found in sodas, fruit juices, pastries and ultra-processed products. Experts recommend that carbohydrates make up about 45 to 50 percent of daily energy intake, while highly sugary products should remain occasional.
Fatty fish, good oils, fiber: foods that really help reduce them
Effectively reducing your triglycerides does not mean eliminating all fats. It is especially recommended to
limit animal fats and favor vegetable oils and lots of vegetables. Replacing white bread with wholemeal bread, sodas with water, industrial desserts with natural yogurt with a whole fruit already reduces the lipid profile.
Oily fish occupy a special place. It is recommended to eat at least two servings per week of salmon, mackerel, sardines, tuna or trout for their omega-3. Omega-3 medications are reserved for people with very high triglyceride levels. On the other hand, food supplements sold without a prescription do not replace medical treatment, points out the American Heart Association.
Moving a little more can already make a difference: why physical activity is a key ally
The movement amplifies all these dietary efforts. It is recommended to get at least 30 minutes of physical activity most days of the week, such as brisk walking, cycling or swimming. Starting with three weekly sessions then gradually increasing remains more realistic than aiming for an intensive program straight away, especially if you haven’t done sport for a long time.