How to lower triglycerides naturally

What are triglycerides? They are fats with a structure consisting of three fatty acids that are bound to a glycerol molecule with a covalent bond.

Triglycerides can be elevated for a number of reasons--aging, obesity, diabetes and other endocrinologic disorders, eating too many calories, certain medications, and drinking too much alcohol. Genetic causes account for a small percentage of cases of hypertriglyceridemia. The diagnosis is usually made on blood that is obtained after a 10 to 12 hour fast, and for this reason is usually drawn in the morning before the individual has had breakfast or anything to drink (just think what coffee with milk or cream would do to your lipid levels first thing in the morning) except for water. This lab test is called a fasting lipid panel and usually examines total cholesterol, low-density lipoprotein (LDL), and high-density lipoprotein (HDL--the "good" lipid) in addition to triglycerides The reference value for normal serum triglyceride levels is <150 mg/dL; when levels are greater 1000 mg/dL, the individual is at increased risk for pancreatitis.

If you are diagnosed with hypertriglyceridemia which is not due to a genetic cause, work with your physician to lower your triglycerides naturally by losing weight, eating fewer calories and drinking less. You may be asked to work with a dietician or nutritionist to look at what you are eating and drinking, especially if your diet is high in sugar and white flour products, low in fish and if you drink fruit juice and soda, both of which can contain large quantities of sugar.

Why not just go on a very low fat diet? It makes sense that a high fat diet can lead to hypertriglyceridem, but it turns out that a very low fat diet can also spur higher levels of triglycerides, which just doesn't seem fair.

What are omega 3 fatty acids? They include eicosapentaenic acid (EPA) and docosahexanoic acid (DHA). To increase the amount of omega 3 fatty acides in your diet, you may be asked to increase your consumption of fatty coldwater fish or fish oil and walnuts. You can also eat more flaxseed, which provides alpha linoleic acid (ALA), the precursor to EPA and DHA--all sources of omega 3 fatty acids. I like the use of nuts and flaxseed, especially ground flaxseed, because these are vegan sources which have a lower environmental impact and are readily available year round, and have both organic and conventional sources.

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Another approach is to increase the amount you exercise.  It's not only the exercise, but it may be the time of day that matters.  In an article written by Lynn Haley (Morning Exercise Lowers Triglycerides, DOC News 2006 3: 9) research done by Tracy Horton, PhD has shown that when people exercised for an hour in the morning by walking on a treadmill, their triglyceride levels were lower later in the day when compared with days in which the study subjects were sedentary.  I know it can be hard getting out first thing in the morning, but the advantage to putting your exercise first is that it gets done first! 

 You could always consider trying niacin (vitamin B3), which has been successfully used to lower triglycerides, but in some people, it produces extremely unpleasant side effects (niacin flush), so check with your doctor before starting this.

Why do I keep emphasizing talking this over with your doctor? By the time you have reached the point of having hypertriglyceridemia, you are also at risk for cardiovascular events. It may be that in developing your new prevention lifestyle that you need to look at more than this one small part of the picture of your overall health