High Triglycerides: What They Are and How to Lower Them Naturally

High triglycerides are often called a "silent" threat because you rarely feel them happening, even when your levels are dangerously high. Despite the lack of obvious warning signs, they can quietly do real damage behind the scenes, significantly raising your risk for heart disease, stroke, and other serious metabolic issues.

The good news is that you have more control over this than you might think. Once you understand what causes the spike-usually specific diet and lifestyle habits-you can turn things around naturally. With the right adjustments to what you eat and how you move, you can effectively lower those numbers and protect your heart for the long haul.

Understanding Triglycerides and Healthy Levels

Triglycerides are a common type of fat (lipid) in the blood that the body uses to store and release energy.

• A healthy fasting triglyceride level for adults is less than 150 mg/dL. Levels between 150-199 mg/dL are considered “borderline-high”; 200-499 mg/dL is “high”; and 500 mg/dL or higher is “very high.” (MedlinePlus, 2025)
• Unlike cholesterol - which is used to build cells and hormones - triglycerides are primarily for energy storage; excess calories, sugar or alcohol can increase them. 
• Because high triglycerides often do not produce noticeable symptoms, a fasting lipid panel (blood test) is necessary to detect them reliably. 

Understanding your triglyceride levels via regular blood tests is the first step to managing them and protecting your cardiovascular health.

Common Causes of Elevated Triglycerides

Various lifestyle, dietary, genetic, and health-related factors can lead to high triglyceride levels.

• Diets high in sugar, refined carbohydrates, and excess calories encourage the body to convert surplus energy into triglycerides. 
• Excess body weight, especially abdominal or visceral fat, is strongly associated with elevated triglycerides. 
• Sedentary behavior or lack of regular exercise reduces fat-burning effectiveness and slows clearance of triglycerides from the bloodstream. 
• Excessive alcohol consumption increases triglyceride production in the liver - especially risky when combined with other factors. 
• Underlying medical conditions - such as poorly controlled type 2 diabetes, kidney or liver disease, thyroid disorders - may impair fat metabolism and raise TG. (MedlinePlus, 2025)
• Some medications (e.g., certain diuretics, corticosteroids, beta-blockers) or genetic predispositions can also lead to high triglycerides. 

Recognizing which of these applies to you helps to tailor effective strategies for lowering triglycerides.

Health Risks Linked to High Triglycerides

Elevated triglycerides are more than just a lab number - they are linked to several serious health risks, especially over time.

• High triglyceride levels contribute to atherosclerosis (thickening/hardening of artery walls), increasing risk of heart disease, heart attack, and stroke. 
• Very high triglycerides (especially ≥ 500 mg/dL) significantly increase the risk of acute pancreatitis, a serious inflammation of the pancreas. 
• Elevated triglycerides often occur alongside other metabolic risk factors - such as abdominal obesity, high blood pressure, high blood sugar - leading to metabolic syndrome, which further raises risk of diabetes and cardiovascular disease.
• According to a large meta-analysis, people with fasting hypertriglyceridemia showed a significantly higher risk of cardiovascular events, cardiovascular death, and acute pancreatitis compared to those with normal TG levels. (PubMed Review, 2012)

Because these risks can accumulate over years - even if you feel healthy - it’s wise to take steps to manage triglycerides early.

Natural Ways to Lower Triglycerides

Before medications are considered, many people can lower triglyceride levels significantly through lifestyle and dietary changes.

• Reduce intake of sugary foods, sweet drinks, and refined carbohydrates; replace with fiber-rich whole grains, vegetables, fruits, and legumes - stabilizing blood sugar and reducing fat accumulation. 
• Favor healthy fats: choose unsaturated fats such as olive oil, nuts, seeds, and fatty fish rich in omega-3 (e.g., salmon, mackerel, sardines) over saturated fats from red meat or processed foods. 
• Maintain or reach a healthy body weight; even a modest weight loss of 5-10% can substantially reduce triglycerides. 
• Engage in regular physical activity - e.g. at least 150 minutes per week of moderate aerobic exercise (walking, cycling, swimming) - to improve fat metabolism and help clear triglycerides from the blood stream.

Sustained, consistent changes in diet and lifestyle - especially a combination of several strategies - tend to produce the most meaningful and long-lasting reductions in triglyceride levels.

Naturem™ Glucose Guard: Herbal Synergy for Blood Sugar Stability

Even with a well-planned vegetarian diet, maintaining optimal blood sugar requires consistent metabolic support.

Naturem™ Glucose Guard was developed to complement plant-based nutrition by combining time-tested medicinal herbs with modern phytochemical research, helping to stabilize glucose levels, enhance insulin sensitivity, and support long-term metabolic balance.

Each capsule of Naturem™ Glucose Guard is powered by a synergistic blend of herbal extracts and natural antioxidants, carefully selected to target multiple pathways in blood sugar regulation and metabolic balance.

• Gymnema sylvestre: Contains Gymnemasides, which inhibits glucose absorption in the intestines, increases insulin secretion, and reduces blood sugar.
• Poria cocos: Contains Triterpenoids, which have diuretic effects, reduce edema, and stabilize blood sugar.
• Atractylodes macrocephala Koidz: Contains Saponins, which increase insulin secretion and reduce blood sugar.
• Scoparia dulic: Contains Saponins, with anti-inflammatory, antioxidant, and blood sugar-regulating effects.
• Coptis Teeth Wall: Contains Berberin, with anti-inflammatory, antioxidant, and blood sugar-reducing effects.

Pair Naturem™ Glucose Guard with a diet rich in white and brown foods, such as garlic, oats, mushrooms, and brown rice to strengthen the body’s natural defense against glucose imbalance and oxidative stress.