20 Effective Strategies for Lowering Your Triglycerides

11. Drink Green Tea for Its Antioxidant Power

Swapping out sugary drinks for green tea can do wonders for your triglyceride levels and overall heart health. Green tea is packed with catechins, a type of antioxidant that has been shown to lower triglycerides and reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol. A study found that drinking green tea daily led to a noticeable drop in triglyceride levels among participants, making it a simple and effective addition to a heart-healthy diet. The powerful antioxidants in green tea also help combat oxidative stress, which contributes to inflammation and cardiovascular disease. Green tea has an added benefit of gently boosting metabolism, which can aid in weight management—another key factor in maintaining healthy triglyceride levels. Best of all, it’s easy to incorporate into your daily routine. Aim for at least one to two cups per day, either hot or iced, to reap its heart-protective benefits without added sugars.

12. Try Intermittent Fasting to Reset Your Metabolism

Intermittent fasting (IF) isn’t just a trendy weight-loss method—it’s a powerful tool for lowering triglycerides and improving overall metabolic health. IF involves cycling between periods of eating and fasting, allowing the body to shift from constantly digesting food to burning stored fat, including triglycerides, for energy. Studies show that intermittent fasting can significantly reduce triglyceride levels, improve insulin sensitivity, and lower inflammation, all of which are crucial for heart health. Popular fasting approaches include the 16:8 method (fasting for 16 hours and eating within an 8-hour window) or alternate-day fasting. One study found that participants who practiced IF for just a few weeks experienced lower triglyceride levels and better blood sugar regulation. The beauty of IF is its flexibility—you can adjust your eating window based on your lifestyle. Combined with a balanced diet, intermittent fasting can be a sustainable way to keep triglycerides in check and enhance overall well-being.