# How to Lower Triglycerides: 7 Steps, From Sugar to Fish Oil

Source: https://jilllebofsky.com/how-to-lower-triglycerides/
By Claire Hadley, Reviews Editor. Updated November 12, 2026. Facts checked November 12, 2026.

**Quick answer:** To lower triglycerides, cut added sugar and alcohol, lose 5% to 10% of your body weight if you can, and exercise 150 to 300 minutes a week. Weight loss alone lowered levels by about 20% in studies. Fish oil supplements cut them about 15%. A level of 500 mg/dL or more needs a doctor, since medicine and stopping alcohol are usually advised.

This guide shows how to lower triglycerides, starting with the changes that move the number most. We read the NHLBI and MedlinePlus pages on triglycerides, the American Heart Association's 2011 scientific statement and 2019 omega-3 advisory, and the large fish oil and fibrate trials[1][2][4][7]. Our review method and editorial policy explain how we pick sources.
The short answer: losing 5% to 10% of your body weight lowered triglycerides by about 20% in studies, and cutting added sugar and alcohol adds to that drop[4]. Doctors add medicine when levels stay high or reach 500 mg/dL[1].
Lowering triglycerides at a glance
What they areThe most common type of fat in your body, made from food and from extra calories you do not use[1]
Healthy levelBelow 150 mg/dL for adults; 200 to 499 is high and 500 or more is very high[1][2]
How commonUp to one in four adults have high triglycerides, usually with no symptoms[1]
Biggest leversWeight loss of 5% to 10% (about 20% lower) and exercise (20% to 30% lower when levels are above 150 mg/dL)[4]
Fish oil supplementsAbout 15% lower in a review of 23 studies, and not FDA approved to treat high triglycerides[5][1]
Main safety pointHigh-dose omega-3s may cause bleeding problems with warfarin or other blood thinners[6]
When it is urgentLevels above 500 mg/dL raise the risk of acute pancreatitis[1]

How much each step lowers triglycerides, from the AHA 2011 statement and 2019 omega-3 advisory, NCCIH, NHLBI and NIDDK.
What are normal triglyceride levels?
A normal fasting triglyceride level for adults is below 150 mg/dL. Borderline high runs from 150 to 199 mg/dL, high from 200 to 499 mg/dL, and very high starts at 500 mg/dL, according to the NHLBI and MedlinePlus[1][2]. For children and teens, a healthy level is below 90 mg/dL[1].
Triglyceride levels for adultsCategoryFasting level (mg/dL)
HealthyBelow 150[1]
Borderline high150 to 199[1]
High200 to 499[1]
Very high500 and above[2]

Triglycerides are a different blood fat from cholesterol[1]. A lipid panel measures both, and you may need to fast for 9 to 12 hours before the blood draw[3]. The NHLBI suggests healthy adults get a lipoprotein profile every 5 years[1].
The AHA statement adds that an optimal fasting level may be below 100 mg/dL[4]. Nonfasting levels above 175 mg/dL that last a long time can raise the risk of heart problems[1].
How to lower triglycerides: which steps come first?
The steps with the best evidence are weight loss, less added sugar, less alcohol and regular exercise. In the AHA review, combining these eating and activity changes lowered triglycerides by 20% to 50%[4]. Work through them roughly in this order, and recheck your level when your doctor suggests it.

Get a fasting lipid panel so you know your starting number; fast 9 to 12 hours if your clinic asks you to[3].
Cut added sugar to the AHA limit of about 6 teaspoons a day for women and 9 for men[4].
Drink less alcohol, and stop completely if your level is very high[4][1].
Lose 5% to 10% of your body weight if you carry extra weight, which lowered triglycerides by about 20%[4].
Get 150 to 300 minutes of moderate activity a week, plus muscle strengthening on at least 2 days[16].
Swap saturated fats for healthier fats and eat fatty fish such as salmon, sardines or mackerel[2][6].
Ask your doctor to check for causes such as diabetes, thyroid disease, kidney or liver disease, and medicines that raise triglycerides[1][3].

Step 7 can matter a lot. MedlinePlus lists poorly controlled type 2 diabetes as a cause, so getting blood sugar under control can bring triglycerides down with it[2]. Our blood sugar support supplement guide grades the products sold for this, but medical care for diabetes comes first.
How do you reduce triglycerides naturally with food?
To reduce triglycerides naturally with food, cut added sugar first and replace saturated fat with unsaturated fat. MedlinePlus names eating more calories than you burn, especially from sugar, as a main cause[2]. In the AHA review, a Mediterranean-style diet lowered triglycerides 10% to 15% more than a low-fat diet[4].
Sugar is the first place to look. The AHA statement found the lowest triglyceride levels when added sugar stayed under 10% of daily calories[4]. Fructose intakes above 100 grams a day showed a dose-related rise[4].
Food changes and their effect on triglyceridesChangeEffect in the AHA review
Mediterranean-style diet instead of low-fat10% to 15% lower[4]
Each gram a day of EPA and DHA from fish5% to 10% lower[4]
Replacing 1% of calories from trans fat1% lower[4]
Added sugar under 10% of caloriesLowest levels seen[4]

Fatty fish such as salmon, mackerel, tuna, herring and sardines supply EPA and DHA, the omega-3s that lower triglycerides[6][4]. Many of the same swaps also help LDL, which our guide on how to lower cholesterol with diet and medicine covers in detail.
How much do exercise and weight loss lower triglycerides?
Losing 5% to 10% of your body weight lowers triglycerides by about 20%. Each kilogram lost, about 2.2 pounds, cuts them by roughly 1.9%, according to the AHA statement[4]. Exercise lowered triglycerides by 20% to 30% when the starting level was above 150 mg/dL and people also cut calories[4].
Here is a worked example using those figures. A person who weighs 200 pounds and has a triglyceride level of 240 mg/dL would aim to lose 10 to 20 pounds. A 20% drop from 240 is 48 mg/dL, which would bring the level to about 190 mg/dL[4].
That is simple arithmetic on the average effect, so your own result may be bigger or smaller. It also shows that one change alone may not bring a high level under 150.
For activity, US guidelines call for 150 to 300 minutes of moderate aerobic exercise a week, such as brisk walking or fast dancing[16]. They also advise muscle strengthening, like lifting weights or push-ups, on at least 2 days a week[16].
Does alcohol raise triglycerides?
Yes, alcohol raises triglycerides, and the effect grows with the amount you drink. The AHA statement estimates that 1 ounce of alcohol a day goes with a 5% to 10% higher triglyceride level[4]. A US standard drink holds 0.6 fluid ounces of pure alcohol, so 1 ounce is about 1.7 drinks[15].
MedlinePlus lists drinking too much alcohol as a cause of high triglycerides[2]. For people with very high levels, the AHA statement strongly recommends stopping alcohol completely to lower the chance of pancreatitis[4]. The NHLBI says your provider may recommend the same[1].
If your level is in the borderline or high range, cutting back is a reasonable first move, since alcohol is one of the few causes you control directly. Count your drinks for a week using the standard drink size, then compare that with what your doctor suggests.
Does fish oil lower triglycerides?
Fish oil lowers triglycerides, though store-bought capsules do less than prescription omega-3. A 2020 review of 23 studies with 43,998 people found that EPA and DHA cut triglycerides by about 15%[5]. Prescription omega-3 at 4 grams a day lowered them by 30% or more in people with very high levels[7].
Key omega-3 studies on triglycerides and heart eventsStudyWho and how manyDose and lengthResult
NCCIH-cited review, 202023 studies, 43,998 peopleEPA and DHA, variedTriglycerides about 15% lower[5]
REDUCE-IT, 20198,179 people on statins, triglycerides 135 to 499Icosapent ethyl 4 g a day, median 4.9 yearsHeart events 17.2% vs 22.0% on placebo[8]
STRENGTH, 202013,078 high-risk people on statinsEPA plus DHA 4 g a day vs corn oilHeart events 12.0% vs 12.2%, no benefit[9]
Atrial fibrillation meta-analysis, 20217 trials, 81,210 peopleOmega-3 supplementsAtrial fibrillation risk up 25% (HR 1.25)[10]

Why supplement results differ from prescription results
NCCIH notes that prescription omega-3 products do not have the same makeup as typical supplements[5]. The NHLBI adds that omega-3 supplements are not FDA approved to treat high triglycerides[1]. REDUCE-IT tested a purified prescription EPA and was funded by its maker, Amarin, while STRENGTH used an EPA and DHA mix and found no drop in heart events[8][9].
Higher doses carry their own risk. In the 2021 meta-analysis, doses above 1 gram a day carried a higher atrial fibrillation risk (HR 1.49)[10]. EPA plus DHA products can also raise LDL in people with very high triglycerides, while EPA-only did not[7].
How to lower triglycerides quickly: how fast can levels drop?
No source we read gives a set timeline for lowering triglycerides. Triglycerides respond to what you eat and drink, so cutting alcohol and added sugar are the fastest levers you control[4][2]. If your level is 500 mg/dL or more, the quick step is a doctor visit, because medicine, sometimes more than one, is often needed[1].
Use this decision table to see what usually comes next for your result. Ask your doctor when to retest, and fast first if told to[3].
If your triglyceride result is this, here is the usual next stepYour result (mg/dL)Usual next step
Below 150Keep your habits; healthy adults recheck about every 5 years[1]
150 to 199Start the lifestyle steps above[1][2]
200 to 499Lifestyle steps plus a heart risk review; a level that stays at 175 or higher can tip the choice toward a statin[11]
500 or moreSee a doctor soon, stop alcohol, and expect medicine[1][4]
1,000 or moreThe range the AHA links to pancreatitis risk; needs a medical plan[4]

What do doctors prescribe for high triglycerides?
Doctors usually start with lifestyle changes and treat causes such as diabetes, then add medicine if levels stay high. The NHLBI lists fibrates, prescription omega-3s, statins and ezetimibe, and says very high levels may need more than one medicine[1]. Some people will also need cholesterol medicines, MedlinePlus notes[2].
How much each medicine class lowers triglyceridesMedicine classTypical triglyceride drop
Fibrates30% to 50%[4]
Prescription omega-320% to 50%[4]
Immediate-release niacin20% to 50%[4]
Statins10% to 30%[4]
Ezetimibe5% to 10%[4]

A lower number on a lab report does not always mean fewer heart attacks. In ACCORD Lipid, adding fenofibrate to simvastatin in 5,518 people with type 2 diabetes did not significantly cut heart events (2.2% vs 2.4% a year)[12]. In PROMINENT, pemafibrate lowered triglycerides by 26.2% in 10,497 people with diabetes, yet events were 572 vs 560[13].
That is why doctors weigh your overall heart risk, and statins remain the main drug for it[11]. If you are thinking about a statin-like supplement instead, our red yeast rice guide on LDL results and label risks explains why it is no stand-in for a prescription.
Who should be careful, and when should you see a doctor right away?
Very high triglycerides can lead to acute pancreatitis, which needs urgent care. The NHLBI links levels above 500 mg/dL with pancreatitis risk[1]. People on blood thinners, people taking medicines that raise triglycerides, and anyone with diabetes, kidney, liver or thyroid disease should plan changes with their doctor[6][1].
Call 911 or see a doctor right away if you have:

Severe or worsening pain in your upper belly that may spread to your back[14]
Nausea and vomiting with that pain[14]
Fever or chills[14]
A fast heartbeat or shortness of breath[14]
Yellowing of your skin or the whites of your eyes[14]

Some medicines for breast cancer, HIV and high blood pressure can raise triglycerides, and MedlinePlus names diuretics (water pills)[1][3]. Never stop a prescribed medicine on your own; ask whether a switch makes sense.
Fish oil has its own cautions. Side effects are usually mild, such as a bad taste, bad breath, heartburn, nausea or diarrhea[5]. High doses may cause bleeding problems with warfarin or other anticoagulants[6]. We found no source on triglyceride targets in pregnancy, so ask your prenatal care team.
What should go on your triglyceride checklist?
A short checklist keeps the main levers in view between lab tests. Track your number, your added sugar, your drinks and your activity, and bring your medicine list to each visit. These are the changes the NHLBI and the AHA statement put first[1][4].

Write down your last triglyceride result and whether you fasted 9 to 12 hours[3].
Keep added sugar near 6 teaspoons a day for women or 9 for men[4].
Count drinks by the standard size of 0.6 fluid ounces of pure alcohol[15].
Log activity minutes toward 150 to 300 a week[16].
On any fish oil label, find the EPA and DHA per serving; daily totals above 1 gram were tied to more atrial fibrillation[10].
Tell your doctor about fish oil if you take warfarin or another blood thinner[6].
List every prescription, including water pills, for your next appointment[3].

Bottom line: what is the best way to lower triglycerides?
For most people, the best way to lower triglycerides is cutting added sugar and alcohol while losing a modest amount of weight. Those steps, plus regular exercise, lowered levels by 20% to 50% when combined in the AHA review[4]. Fish oil capsules add less, and the trial benefits came from prescription products[5][8].
We would start with sugar and alcohol, since you can change both this week, and leave fish oil questions for your doctor. If your level is 500 mg/dL or more, skip the self-help phase and book a visit[1]. More heart guides sit in our cholesterol and heart health section.

## Frequently asked questions

### Do I need to fast before a triglycerides test?

Often, yes. MedlinePlus says you may need to fast, with no food or drink, for 9 to 12 hours before your blood is drawn. Ask the clinic, because some lipid panels are done without fasting and the rules vary.

### Are triglycerides the same as cholesterol?

No. Triglycerides are the most common type of fat in your body and store extra calories, while cholesterol is a separate substance. A standard lipid panel measures both, so one blood draw shows you each number.

### Do high triglycerides cause symptoms?

Usually not. The NHLBI says high triglycerides usually cause no symptoms, which is why a blood test is the only way to know. Very high levels can lead to pancreatitis, which causes severe upper belly pain.

### Does flaxseed or other plant omega-3 lower triglycerides?

The evidence is weak. The AHA statement says plant omega-3 (ALA), found in flaxseed and similar foods, has not shown consistent triglyceride reductions. The drops seen in trials came from EPA and DHA, the omega-3s in fish.

### How often should adults check their triglycerides?

The NHLBI suggests a lipoprotein profile about every 5 years for healthy adults. People with high levels, diabetes or heart disease usually test more often, on a schedule their doctor sets after reviewing results.

## Sources

1. [High Blood Triglycerides](https://www.nhlbi.nih.gov/health/high-blood-triglycerides). National Heart, Lung, and Blood Institute, NIH, 2023
2. [Triglycerides](https://medlineplus.gov/triglycerides.html). MedlinePlus, National Library of Medicine
3. [Triglycerides Test](https://medlineplus.gov/lab-tests/triglycerides-test/). MedlinePlus, National Library of Medicine
4. [Triglycerides and Cardiovascular Disease: A Scientific Statement From the American Heart Association](https://pubmed.ncbi.nlm.nih.gov/21502576/). Miller et al., Circulation, 2011
5. [Omega-3 Supplements: What You Need To Know](https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know). National Center for Complementary and Integrative Health, NIH
6. [Omega-3 Fatty Acids: Fact Sheet for Consumers](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/). NIH Office of Dietary Supplements
7. [Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association](https://pubmed.ncbi.nlm.nih.gov/31422671/). Skulas-Ray et al., Circulation, 2019
8. [Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia (REDUCE-IT)](https://pubmed.ncbi.nlm.nih.gov/30415628/). Bhatt et al., New England Journal of Medicine, 2019
9. [Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events (STRENGTH)](https://pubmed.ncbi.nlm.nih.gov/33190147/). Nicholls et al., JAMA, 2020
10. [Effect of Long-Term Marine Omega-3 Fatty Acids Supplementation on the Risk of Atrial Fibrillation in Randomized Controlled Trials](https://pmc.ncbi.nlm.nih.gov/articles/PMC9109217/). Gencer et al., Circulation, 2021
11. [2018 AHA/ACC Guideline on the Management of Blood Cholesterol](https://pmc.ncbi.nlm.nih.gov/articles/PMC7403606/). Grundy et al., Circulation, 2019
12. [Effects of Combination Lipid Therapy in Type 2 Diabetes Mellitus (ACCORD Lipid)](https://pubmed.ncbi.nlm.nih.gov/20228404/). ACCORD Study Group, New England Journal of Medicine, 2010
13. [Triglyceride Lowering with Pemafibrate to Reduce Cardiovascular Risk (PROMINENT)](https://pubmed.ncbi.nlm.nih.gov/36342113/). Das Pradhan et al., New England Journal of Medicine, 2022
14. [Symptoms and Causes of Pancreatitis](https://www.niddk.nih.gov/health-information/digestive-diseases/pancreatitis/symptoms-causes). National Institute of Diabetes and Digestive and Kidney Diseases, NIH
15. [Drinking Levels and Patterns Defined](https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-drinking-patterns). National Institute on Alcohol Abuse and Alcoholism, NIH
16. [Top 10 Things to Know About the Physical Activity Guidelines](https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know). Office of Disease Prevention and Health Promotion, HHS

General information from JillLebofsky, not medical advice.