Many people manage to lower their triglycerides without medication by making targeted changes to their diet and lifestyle. Triglycerides are the most common fats in your blood. Your body makes them from food you do not use straight away, mainly from sugars, alcohol and saturated fat. A raised triglyceride level is part of your cardiovascular profile and responds relatively strongly to what you eat and drink. In this article you will read what triglycerides are, which choices deliver the most and which nutrients have a recognised role in this.
Short answer: You lower triglycerides mainly by consuming less sugar and alcohol, losing weight if you are overweight and exercising more. The omega-3 fatty acids EPA and DHA, at a higher daily dose, contribute to the maintenance of normal blood triglyceride levels. If your level is sharply raised or you take medication, consult your GP.
What are triglycerides and when are they too high?
Triglycerides are a form of fat that serves as an energy store. If you eat more than you use, your body stores the surplus as triglycerides. Fast sugars and alcohol in particular easily translate into a higher level in the blood.
A raised triglyceride level usually causes no symptoms in itself, but it is part of the broader picture of cardiovascular health. The level is measured in the same blood test as your cholesterol. You can read what your result means in relation to the other blood fats in the article on cholesterol levels.
Which lifestyle choices lower triglycerides?
Triglycerides respond relatively quickly and strongly to lifestyle. That makes the gains here tangible.
| Approach | Why it helps | Practical step |
|---|---|---|
| Less sugar | Fast sugars raise triglycerides sharply | Limit soft drinks, sweets and white bread products |
| Less alcohol | Alcohol drives up triglyceride levels | Cut down or stop, especially if your level is high |
| Losing weight if overweight | Reduces production in the liver | Lasting weight loss, no crash diet |
| More exercise | Burns fat and improves fat metabolism | Moderately active every day, plus strength training |
| More oily fish | Provides the fatty acids EPA and DHA | Twice a week, or a supplement if you eat little fish |
These changes work best together. With a raised level, less sugar and alcohol often deliver the fastest result.
Which nutrients play a role in normal triglyceride levels?
The omega-3 fatty acids EPA and DHA from fish oil are the most relevant here. With a daily intake of 2 grams of EPA and DHA combined, they contribute to the maintenance of normal blood triglyceride levels. Please note: this is a higher dose than the 250 mg that applies to the contribution to normal heart function. You can read the background on these fatty acids in the knowledge base articles on omega-3 and on fatty acids in general.
Important to understand: these fatty acids contribute to the maintenance of a normal level. They are not a treatment for a sharply raised triglyceride level and not a replacement for medication. If you are considering a high daily dose, preferably do so in consultation with a doctor, especially if you take blood thinners or other medication.
What does Vaud offer within this theme?
If you eat little oily fish and would also like to consider a supplement, Vaud offers Omega 3 +: a formula inspired by Swiss quality. A daily dose of two softgels provides 360 mg EPA and 240 mg DHA, 600 mg in total. EPA and DHA contribute to the normal function of the heart, with a daily intake of 250 mg. That daily dose is below the 2 grams at which the triglyceride claim applies; that claim therefore does not apply to Omega 3 +.
A supplement is an addition to a healthy diet low in sugar and alcohol, not a replacement for lifestyle or medical care. You will find the full range in the heart and blood sugar collection.
When should you consult your GP?
With a sharply raised triglyceride level, combined with other risk factors or a family history, the approach belongs with your GP. A very high level can have a medical cause and need separate attention. If you take medication or blood thinners, consult your GP before starting a higher-dose fish oil. There is no need to take high doses on your own without a reason.
Frequently asked questions
How do I lower triglycerides without medication?
Mainly by consuming less sugar and alcohol, losing weight if you are overweight and exercising more. The omega-3 fatty acids EPA and DHA, at a higher dose, contribute to the maintenance of normal blood triglyceride levels.
How much omega-3 is needed for normal triglyceride levels?
The recognised contribution applies at 2 grams of EPA and DHA combined per day. That is higher than the 250 mg for normal heart function. If you are considering such a dose, discuss it with a doctor, especially if you take medication.
What raises triglycerides the most?
Mainly fast sugars and alcohol, and a calorie surplus when overweight. Soft drinks, sweets, white bread products and alcohol drive the level up. Consuming less of these often has the fastest effect when your level is high.
Are high triglycerides dangerous?
A raised level usually causes no symptoms, but it is part of your cardiovascular profile. A sharply raised level needs medical attention. Have your blood values checked and discuss an abnormal result with your GP.
Conclusion
Lowering triglycerides without medication is mainly about less sugar and alcohol, losing weight if you are overweight and exercising more. With an intake of 2 grams per day, the omega-3 fatty acids EPA and DHA contribute to the maintenance of normal blood triglyceride levels. If you would also like to consider a supplement, take a look at Omega 3 + or the range in the heart and blood sugar collection. If your level is sharply raised or you take medication, consult your GP first.
Written by the Vaud editorial team, reviewed by a nutrition expert. This information is educational and does not replace medical advice. Consult your GP or pharmacist if your triglyceride level is sharply raised or if you take medication. Sources: EFSA (approved health claims EPA/DHA), Hartstichting (Dutch Heart Foundation), Voedingscentrum (Netherlands Nutrition Centre), Thuisarts.nl.
