What Are Triglycerides?
Triglycerides are a type of fat found in your blood. When you eat too many sugars or carbs, your body turns them into triglycerides and stores them in fat cells.
If triglycerides stay high, it can lead to:
- Heart disease
- Stroke
- Fatty liver
- Type 2 diabetes
- Weight gain and inflammation
Ideal levels: Below 100 mg/dL
Normal levels: Below 150 mg/dL
Borderline high: 150-199 mg/dL
High: 200-499 mg/dL
Very high: 500 mg/dL or above
What Causes High Triglycerides?
Too Much Sugar and Carbs
Your liver turns sugar, bread, pasta, rice, and juice into fat, raising your triglycerides.
Alcohol Use
Alcohol increases fat production in the liver and makes triglycerides worse, especially if you have fatty liver.
Bad Oils (Seed Oils)
These are found in most fast food, packaged snacks, and even cooking oils at home. They damage your metabolism and make your liver store more fat.
Too Much Belly Fat
Extra weight around your waist tells your body to keep making fat in the liver.
Prediabetes / Insulin Resistance
When your body doesn't handle sugar well, fat builds up in your blood.
Certain Medications
Some drugs like beta-blockers, steroids, and certain birth control pills can raise triglyceride levels.
Throw These Oils Out of Your Kitchen
Seed oils are everywhere — in processed food and in your own pantry. They cause inflammation and block fat-burning.
Throw away and stop using:
These oils are made in factories using chemicals. They hurt your health, raise triglycerides, and keep your body from burning fat. ⚠️ If you cook at home with any of these — toss them out and replace them today.
Use These Healthy Fats Instead
These are natural, stable fats your body knows how to use. They support liver health, hormone balance, and weight loss.
Use for cooking and eating:
Cooking Tip: Use butter, ghee, or coconut oil for high-heat cooking. Olive oil is best for low to medium heat or as a finishing oil.
How to Lower Your Triglycerides — Naturally
🥩 Eat Real Food
Base your meals on meat, eggs, fish, and non-starchy vegetables.
Avoid all sugar, grains, juice, soda, and processed snacks.
🚶 Move Your Body
Walk, lift weights, or do any physical activity you enjoy for 20–30 minutes most days.
⚖️ Lose Belly Fat
Losing even 5–10 pounds can help bring triglycerides down fast.
🍷 Avoid Alcohol
Alcohol turns into fat in your liver and can undo your progress. Stay alcohol-free.
Your Triglyceride Reduction Progress
Weeks 1-2
Eliminate sugar, processed foods, and bad oils
Weeks 3-4
Notice increased energy, better digestion
Weeks 5-6
Begin to see weight loss, improved lab results
Weeks 7-8
Significant triglyceride reduction, better health
Frequently Asked Questions
Yes — but stick to low-sugar fruit like berries and avoid fruit juice, bananas, grapes, or mangoes.
Some patients benefit from meds like Zetia or Repatha, but most people can lower their triglycerides through diet and lifestyle first.
You can see lower triglyceride numbers in as little as 4 to 8 weeks with consistent changes.
Yes, certain supplements may help when combined with dietary changes:
- Omega-3 fatty acids (fish oil)
- Niacin (vitamin B3)
- Fiber supplements
- Berberine
Always consult your doctor before starting supplements.
Once your triglycerides are under control, you can reintroduce healthy carbs in moderation:
- Sweet potatoes
- Winter squash
- Occasional whole grains (if tolerated)
- Legumes (beans, lentils)
Monitor your levels and adjust as needed.
Take Control of Your Triglycerides Today
High triglycerides are a sign that your body is overwhelmed with sugar, processed oils, and hidden carbs. But you can reverse it.
Start today:
- Eat real food
- Move every day
- Throw out the bad oils
Continue with:
- Use healthy fats
- Avoid sugar and alcohol
- Monitor your progress
You're not stuck. You're in control — and we're here to help.