Your blood contains a specific sort of fat called triglycerides.
When you eat, your body turns the extra calories into triglycerides, which are then stored in your fat cells to be used as energy in the future.
Attempt to maintain a healthy weight.
When you consume more calories than your body requires, your body converts those extra calories into triglycerides, which it then stores as fat.
Lowering your blood triglyceride levels by aiming for a moderate body weight by consuming less extra calories can be successful.
In fact, studies have demonstrated that reducing your body weight by even 5–10% can considerably lower your triglyceride levels (3Trusted Source).
Reduce your sugar consumption.
A large portion of many people’s diets contain added sugar.
The average American consumes roughly 308 calories of added sugar per day, despite the American Heart Association’s recommendation that you should limit your intake to no more than 100–150 calories per day (4Trusted Source, 5Trusted Source).
Candy, soft drinks, and fruit juice frequently have added sugar.
Triglycerides can be created from extra sugar in your diet, and these compounds can raise blood triglyceride levels and other heart disease risk factors.
According to a 2020 study that examined information on 6,730 individuals, those who regularly drank sugar-sweetened beverages had a 50% higher risk of having elevated triglycerides than those who did not (6Trusted Source).
According to another study, youngsters who consume large amounts of added sugar have increased blood triglyceride levels (7Trusted Source).
Thankfully, a number of studies have demonstrated that low carb diets can lower blood triglyceride levels (8, 9Trusted Source).
Some persons may experience a reduction in triglycerides with even a small modification, like switching from sugar-sweetened beverages to water (10Trusted Source).
Reduce your carbohydrate intake.
Extra calories from carbs in your diet, like added sugar, are transformed into triglycerides and stored in fat cells.
Low carb diets, unsurprisingly, have been linked to reduce blood triglyceride levels (11).
A meta-analysis of 12 randomised controlled studies discovered that those on low-carb diets had lower triglyceride levels at 6, 12, and 24 months. Triglyceride levels decreased the highest in these trials 6 months after beginning a low-calorie diet (12Trusted Source).
A 2020 study examined low fat and low carbohydrate diets. Researchers discovered that those on the low carb diet showed higher declines in triglyceride levels than those on the low fat diet 6-12 months after commencing their respective diets (13Trusted Source).