Why triglycerides go up

Adding foods rich in omega-3 fatty acids to your diet may help lower triglyceride levels. If possible, aim to eat wild-caught fatty fish at least twice a week. You should also try to get three to five servings of veggies daily, particularly non-starchy ones.

High triglyceride levels can lead to health concerns. Foods and beverages high in triglycerides include sugary foods and drinks, alcohol, starchy foods, foods with saturated fats, high-calorie foods, and refined grains.

Diet and exercise can help lower triglyceride levels. Foods that may help decrease triglyceride levels include fatty fish, green veggies, flax seeds, canola oil, and soy-based products. Consider speaking with your doctor if you would like additional help lowering your triglyceride levels, or if you are thinking about taking an omega-3 or fish oil supplement. Another option may be a prescription form of niacin, a B vitamin, which can help lower triglycerides and raise HDL levels.

Always check with your healthcare provider before using a supplement. It varies, but it may take a few months with diet and exercise changes.

We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! American Heart Association. Updated April January 11, Effect of fructose on established lipid targets: A systematic review and meta-analysis of controlled feeding trials. J Am Heart Assoc. Cleveland Clinic. Updated January 16, Fish oil—how does it reduce plasma triglycerides?

Biochim Biophys Acta. Triglycerides: frequently asked questions. Updated April 15, The effects of isolated soy protein, isolated soy isoflavones and soy protein containing isoflavones on serum lipids in postmenopausal women: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. Your Privacy Rights. To change or withdraw your consent choices for VerywellHealth.

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We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Recap Saturated and trans fats can raise triglyceride levels and should be limited or avoided if possible.

Frequently Asked Questions How can you lower triglycerides with supplements? The omega-3 fats in fish and fish oil capsules are another triglyceride-lowering option. For a very high triglyceride level, your doctor can prescribe a high-dose omega-3 medication. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

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Aim for an average of 40 minutes of moderate to high intensity exercise on 3 to 4 days a week. Taking a brisk walk every day can work just as well. Consume less saturated fat. This type of fat comes from animal products, such as red meats and whole-milk dairy foods. Choose lean meats, and replace full-fat dairy items with low-fat and nonfat versions. Consume less total fat in your diet.

Consume less simple carbohydrates, such as table sugar and syrup. Limit your intake of baked goods made with white flour and sugar. Instead, choose complex carbohydrates, such as found in whole-wheat flour, brown rice, and vegetables. Eat foods high in omega-3 fatty acids. These fats, found in fish, play a role in helping keep triglycerides down.

Salmon, albacore tuna, sardines, and herring all have a lot of omega-3s. Get 25 to 30 grams of fiber a day. Fruits, vegetables, and whole grains, such as whole-wheat bread and brown rice, are great sources.

Cut back on alcohol. For some people, drinking even a little bit can have a big effect on triglycerides. Talk with your doctor about how much, if any, alcohol you may consume. Ask your doctor to help you measure your body mass index BMI. This is a measurement that relates your height to your weight. Nicotinic acid is sold as both a prescription drug and a dietary supplement. But only the prescription form should be used for cholesterol and triglyceride lowering unless directed by your doctor.

Fibrates gemfibrozil, fenofibrate help mainly by lowering triglycerides. Omegafatty acids, such as found in fish oil and flax seed oil, may also lower triglyceride levels when taken in prescription strength doses.