How can I lower my triglycerides without using traditional pharmaceuticals, such as statins (HMG-CoA reductase inhibitors)?

From the Guidelines

To lower your triglycerides without traditional drugs, focus on dietary changes, exercise, and natural supplements, as recommended by the most recent guidelines 1. The key approaches to reduce triglycerides include:

• Reducing intake of refined carbohydrates, sugary foods, and alcohol
• Increasing consumption of omega-3 rich foods like fatty fish (salmon, mackerel, sardines) eaten 2-3 times weekly
• Replacing unhealthy fats with olive oil, avocados, and nuts
• Aiming for at least 150 minutes of moderate-intensity exercise weekly, such as brisk walking, swimming, or cycling
• Considering supplements like fish oil (1-4 grams daily), niacin (500-1000mg daily, but consult a healthcare provider first due to potential side effects), and plant sterols (2 grams daily)
• Maintaining a healthy weight, as losing just 5-10% of body weight can significantly reduce triglycerides
• Limiting added sugars to less than 10% of daily calories and increasing fiber intake to 25-30 grams daily These approaches work by reducing fat production in the liver, enhancing fat metabolism, and decreasing inflammation, as supported by recent guidelines 1. For severe hypertriglyceridemia (levels above 500 mg/dL), medical supervision is essential even when using natural approaches, to evaluate for secondary causes of hypertriglyceridemia and consider medical therapy to reduce the risk of pancreatitis 1. Some key points to consider:
• Hypertriglyceridemia should be addressed with nutritional and lifestyle changes, including weight loss and abstinence from alcohol 1
• Severe hypertriglyceridemia may warrant pharmacologic therapy (fibrin acid derivatives and/or fish oil) and reduction in dietary fat to reduce the risk of acute pancreatitis 1
• Moderate- or high-intensity statin therapy should also be used as indicated to reduce risk of cardiovascular events 1

From the Research

Lowering Triglycerides without Traditional Drugs

To lower triglycerides without traditional drugs, several options can be considered:

• Dietary changes:
  • Minimizing saturated fats and refined carbohydrates 2
  • Eliminating trans-fat 2
  • Increasing fruits, vegetables, whole grains, low-fat dairy, and fish or other omega-3 fatty acids 2
  • Adhering to a Mediterranean diet, which is strongly recommended for lowering cardiovascular disease and total mortality 2
• Supplements:
  • Omega-3 fatty acids, particularly EPA and DHA, have been shown to lower triglycerides and reduce cardiovascular risk 3, 2, 4
  • High-dose omega-3 fatty acids can lower triglyceride levels and prevent coronary plaque progression 2
• Lifestyle changes:
  • Aerobic exercise has been found to improve blood lipid profiles, including reducing triglycerides, especially in older and middle-age groups 5
  • A cardiac rehabilitation program, particularly comprehensive cardiac rehabilitation, can be beneficial for cardiovascular patients and those at elevated risk of cardiovascular disease 5

Key Considerations

When attempting to lower triglycerides without traditional drugs, it is essential to:

• Consult with a healthcare professional before making any significant changes to diet or lifestyle
• Monitor progress and adjust strategies as needed
• Combine multiple approaches, such as dietary changes and exercise, for optimal results 3, 5, 2