8 Lifestyle Changes to Lower Triglycerides and Cholesterol

Avoid excess sugar

Simple sugars like table sugar and sweets are empty calories, high in triglycerides, and low in nutrients. 

Resist refined foods

Most people get their energy from plant-based carbohydrates. The exterior grain of processed goods like white bread, rice, and pasta has been removed.

Eat more fiber

Fiber makes you feel full because it's not digested. One study found that dietary fiber lowers triglycerides in overweight or obese young to middle-aged adults.

Choose healthy fats over saturated fats

Eat healthy fats to naturally lower cholesterol and triglycerides. Omega-3 fatty acids lower triglycerides and bad cholesterol and enhance fat metabolism, according to the Mayo Clinic.

Know the dangers of trans fats

Trans fats raise LDL and triglycerides, which are unhealthy for your heart. The main offender on product labels is partly hydrogenated oil. 

Cut back on alcohol

Alcohol moderation is necessary, but abstinence is not. Avoiding excessive alcohol consumption is part of a heart-healthy lifestyle. Alcohol is high in triglycerides-converting carbs.


Regular exercise is vital for everyone, especially those with high triglycerides. Exercise improves sugar metabolism, lowering blood sugar and triglycerides. 

Control your weight

Overweight reduces sugar and carbohydrate metabolism, raising triglycerides. Milks advises eating healthy calories and avoiding extra calories to maintain a healthy weight and decrease triglycerides.

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