How to Lower Your Triglycerides, Best Fish Oil to Lower Triglycerides

Has lowering your triglycerides been a long ongoing battle for you? I know the feeling.  Maybe they’ve always been high, and you’re doing everything you can to get them down, but nothing works! You’re tired of all the diet changes that don’t seem to help. Let’s face it; you need help.

First, you’ve got to really educate yourself on what it is you’re fighting. That’s the only way to win this battle. Here’s what triglycerides are and how you can get them down starting today!

Best Fish Oil To Lower Triglycerides

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WHAT ARE TRIGLYCERIDES?

Triglycerides are a type of fat found in your blood.  Your body converts unneeded calories into triglycerides and then stores them in your fat cells.  Overeating or consuming more calories than you burn can lead to high triglycerides.

Think of your fatty areas like your abdomen, hips, or thighs; this is triglycerides. Of course, you can’t tell if you have high triglycerides by just looking; you have to have a lipid panel or lab work done.  

The lipid panel is the name of the blood test you need to have done. Typically, your doctor will order this at your annual physical or as required.

The results of your lipid panel will state the triglycerides level as a number.  It will fall into one of the ranges listed below. Ideally, it would be best if you shoot to be at 150 or less.  

RANGES

Normal range <150

Borderline High 150-199

High 200-499

Very High >500

HIGH TRIGLYCERIDES RISKS

High triglycerides can increase your risk of heart attack, stroke, fatty liver, and even type 2 diabetes. It can also be a sign of metabolic syndrome when you have high blood pressure, triglycerides, blood sugar, and cholesterol. Yikes!

Reading all this may sound scary, and it can be, BUT you can make the changes to lower your levels through healthy food choices, exercise, and awareness, but it goes beyond that.

It’s no laughing matter and deserves your full attention. It’s time to get a hold of your health and make the necessary changes to ensure a healthier body and heart. Your body is talking to you and saying, take care of me before I can’t anymore. It’s time you listen.

CAUSES OF HIGH TRIGLYCERIDES

Obesity / Overweight

Diet high in carbs, high sugar intake, and processed foods

Lack of exercise

Alcohol consumption

Genetics – or it’s hereditary (don’t allow yourself to brush it off because it runs in your family. You can still do your part to improve your health)

WAKE UP CALL

Lowering your triglyceride levels can be done! It will take a determined and consistent mindset to get it done.  Will you like all the changes to make this happen? Well, probably not, but that’s beside the point now.  If you’re reading this, then you have some issues with lowering your levels. It’s time to wake up and realize that this is your health and body at stake.

Listen to your body.  Take care of it because it’s the only one you’ve got.  This can be a process so take things step by step and build on top of those steps. Trying to do everything at once is a sure way to fail. I’ve done it myself and learned from it.

My personal experience has been to make one change and be consistent with it so that it’s part of your routine. Then add another change and focus on that and continue to the next step until you are again doing it without thought. Keep on keeping on. You can do it!

FIND WHAT WORKS FOR YOU

The key is finding what works best for you. Because we are all different you need to experiment to see what gets you the needed results.  There is not a cookie-cutter remedy for everyone. What works for one person may not work for another. Our body and genetics are all different and respond differently to diet and exercise changes.

It has taken me a few years to find my sweet spot to keep my levels down.  And guess what, I’m still not below 150. I’m working on it every day, and now my levels are at 167, which is a vast improvement compared to where I was a year ago at 240. You are not alone in this battle.

I get my labs done every three months to see if any changes I make are working or not. Then make adjustments, as needed. People have looked at me and said, “You’re thin; you don’t look like you would have any health issues.” Okay, what does that mean!?

Appearance cannot be the only marker to tell if you or someone else is healthy.  Internal health is important and what matters most. Your physical appearance cannot be a gauge of health or fitness, hello Bob Harper.  Please don’t let your appearance fool you; get your lab work done and get the numbers and facts on your health.

KNOWLEDGE IS POWER

The cliche is true, and knowledge IS power.  I keep track and log my lab results and food changes.  Currently, I have a spreadsheet and a graph that shows me what works with each diet/food change.

And you know what? Some of the fad diets out there didn’t work for me. Sure, I may have lost a few pounds or felt better for a moment, but that isn’t my overall goal.  These fad diets raised my triglyceride levels (no bueno) or lowered them, which was great but elevated my cholesterol to extreme levels. Still not good.

In reviewing my results, I made changes and tweaks for what works best for me.  In battling high triglycerides, I also struggle with keeping my HDL (good cholesterol) levels above normal.  So I also monitor this along with LDL levels. You have to educate yourself on how your body is doing and what your body responds to or not.

Do not leave your health up to someone else or a doctor. Be proactive in your health and wellness. Ask questions, learn what works for you, and don’t take a generic answer to be the end-all be-all.

Here are some ways to get your levels down, including the best fish oil to lower triglycerides.  Again, start with one and build from there. If you are a go-getter and aren’t scared, then go for all of them at once.  If your levels are very high >500, your doctor may put you on prescription-strength fish oil or statin. Discuss with your doctor the recommendations, but be involved in your process and progress.

HOW TO LOWER TRIGLYCERIDES

Food Changes

Notice I didn’t say diet, which implies this is temporary and not going to work. Because y’all know a “diet” is just that. I’m talking about eating better, and healthier, and determining what that means for you for the rest of your life.

Following a Keto, Paleo, or Atkins-type diet is just that. A diet. I’ve tried Keto and had outer appearance success but not an internal victory.  My triglycerides went down, which was great but then my cholesterol was way too high. Plus, it is also hard to maintain, at least for me. Waiver a little bit from the plan, and it unravels pretty fast.

Make the necessary changes slowly by eliminating and replacing the bad stuff.  You can find so much stuff on Pinterest or Google for this, so if you don’t want to feel deprived, then learn the healthier alternatives so you will not miss or have a hard time letting go.  

It’s a lifelong change, not a diet or a temporary fix. It must be maintained for as long as you live, which hopefully is a long time. You will have better success by cutting out or replacing one thing at a time. Set yourself up for success.

Foods To Avoid

Simple Carbs

This includes white bread, pasta, potatoes, pastries, and cake made with white flour. These foods are quickly and easily absorbed and just as quickly raise your blood sugar levels.

Fruit

Limit to 2-3 servings a day.  Eat low-glycemic fruits such as apples, cherries, strawberries, wild blueberries, and plums, to name a few.    

Fruit is high in sugar (fructose) and one of the first things a doctor told me to limit. I used to eat fruit every day, but I decreased the amount and noticed a change.  I still eat fruit but not nearly as much as I used to.

Simple Sugar or Added Sugar

Extra sugar is turned into triglycerides and stored as fat. Avoid Glucose such as soft drinks, juice, candy, sweet treats or desserts, sports drinks, sweetened iced tea, and even your favorite coffee is loaded with sugar from your favorite coffee shop.   Added sugar includes table sugar (sucrose).

If you consume a lot of milk, cheese, yogurt, or butter products, they also have sugar (galactose). Work on limiting these items. Again, slowly start the process of elimination.

Alcohol

Sugar (maltose) can be found in wine, beer, and liquor. You need to limit the amount of alcohol you consume. I know who wants to do that. But we all know that too much is not good for us. Slowly start to cut back on your consumption. You’ll notice over time that you don’t miss it. Really!

As you may have noticed in the avoid list, sugar plays a big part in keeping your triglycerides in check. Fructose, Sucrose, Maltose, and Glucose are all sugars ending in -ose.  Honey is also included on this list. Good to know when reading food labels. Check the ingredient list for these hidden sugars.

Starchy Vegetables

Yes, vegetables are good for us, but limit the starchy corn, peas, and potatoes if you are battling high triglycerides.  Instead, try cauliflower, kale, or mushrooms, to name a few. Again, find a healthy swap for these foods and see what you like.

Exercise

Move your body.  Find an exercise you like and do it.  Walking, hiking, running, yoga, pilates, and so much more.  If you haven’t been active in a while, then you know it’s not the smartest thing to start running right off the bat.  Start slow and work your way up. Be consistent and do this 3-4 times a week.

Fit it into your schedule at a time that you know you will do it. You may do better waking up early and working out, or you may prefer, like me a little later or evening time. It’s up to you; the key is to do it. Even meditation can help you stay focused on your goals.

I enjoy walking in the park and doing yoga.  However, for me, it’s not enough because my HDL levels are still down.  Yes, my triglycerides are down (yay), but my HDL isn’t going up. You’ve gotta keep tweaking until you find your success. Again, make sure you track it (any changes), so you’re not doing something over and over that is not bringing you results.  The numbers don’t lie.

Recently we rescued a dog, and that too has increased my exercise. In addition, to what I am already doing, I’ve now added another layer of exercise with our new dog. I walk Max twice a day and have now incorporated a walk/jog with him. My post, Dogs For Health And Spirit, goes into further detail.

EAT LEANER MEATS / OMEGA 3’S

Best Fish Oil Supplement To Lower Triglycerides

Don’t worry. You don’t have to go vegan or vegetarian, but you do need to slow the intake of red meat. Eat more chicken (which is also high in cholesterol, so watch out for too much). Fish such as salmon, sardines, tuna, and mackerel are good too.

Fish has omega 3’s, which are a great way to lower triglycerides. You can also take an Omega 3 supplement to assist in reducing your triglycerides.  I use Nordic Naturals Omega 2X, but I started off using the regular Ultimate Omega. If you are struggling to get your levels down, give this a try, this is one of the best fish oil to lower triglycerides. It has done wonders for me so far. And far less expensive than the $500 fish oil my doctor prescribed me, and no, my insurance did not cover it!

That’s right, $500 for freakin’ fish oil pills. While this is probably necessary for the high and very high ranges, my insurance didn’t cover it. That’s a great feeling finding out in the pharmacy line. I knew I could keep using Nordic Naturals Omega 2x, do everything mentioned here, and get it down. To do this, you must be 100% committed and diligent.

My triglycerides dropped 46 points from January to April after cutting back on red meat (only once a week), eating more fish, and switching to the Nordic Naturals Ultimate Omega 2X.  I can’t eat red meat but once a week. Do what works best for you.

You gotta track the food changes, so you know these things about yourself and how your body responds.

In total, my triglycerides dropped 73 points over the last year.  This fish oil is excellent and works. It’s worth giving it a try to see how you respond to it.  This particular brand is lemon-flavored to avoid the fishy after-taste. It doesn’t taste fishy to me at all.

PORTION AWARENESS

Again, I didn’t say portion control because that sounds like you won’t eat enough food.  However, you do need to be aware and mindful of the amounts of food you’re consuming. Our society has made supersize, venti, and go larger for a nominal fee as a way of ensuring you overeat.  We think these sizes are acceptable portion sizes for our stomachs. They are not.

Eat with awareness when serving yourself, and don’t “load yourself up” so you can visually see an overflowing plate. Pay attention or be mindful and listen to your body; it will tell you when it’s full. You continue eating because you see more food on the plate, a sign that the portion was too large.  Eat enough to fill you up and save the leftovers for another meal.

Extra tip on this, use a smaller dinner or salad plate for all of your meals. You’ll slowly start to realize this smaller plate is plenty of food. Sit for a few minutes before going back for another plate. You may realize you’re full. Try it; it couldn’t hurt.

WEIGHT LOSS

Finally, we arrive at weight loss.  I saved this for last because, honestly, most of us don’t want to hear this again.  But if you start doing some of the above, this will begin to happen as a by-product of the food changes, incorporating exercise and even taking Omega 3’s.

Losing weight is necessary to lower triglycerides, but so is doing everything else mentioned here. You can try a detox or liver cleanse your jump-start your journey.  

MEDICATION

Upon evaluation by your doctor, depending on how high your levels are, they may prescribe you a prescription-strength fish oil, statins, or another drug to aid in lowering your levels quickly. It’s especially crucial if you are in the high to very high ranges.

Lowering triglycerides is a process and requires commitment and desire to want to be healthy.  Sure it’s going to demand changes, but that’s okay. Your body is telling you it is time for a change, for the better. And the health of your body.

Remember, no two people are the same; therefore, no two outcomes will be the same.  That doesn’t mean to give up if something doesn’t work for you. It merely says you know that you have to try something else and continue on your health journey.  Knowledge is power. Know what works for you and keep a log to verify what works and what doesn’t.

Be Honest with Yourself

You know whether or not you will be diligent in maintaining a new healthy life to assist in lowering your levels. So, if you are honest with yourself and know you will not, then follow the necessary medical orders.

I realize that medication is a must for some, and you should listen to your doctor but still be diligent in making the necessary changes.

Having the mentality that the doctor will figure out what’s wrong, know how to fix you, or make you healthier is a huge pitfall. YOU must be involved and proactive in your health. Do not put your life and health in someone else’s hands. Because guess what? They may not be as concerned or care as much about your health as you do!

You can do it. I believe in you! Take it one step at a time. If you want to start with the easiest step first, then take the best fish oil supplement to lower triglycerides (or purchase on Amazon here). Make it part of your everyday vitamin routine. Then start your next step. See, you’re already on your way. Yay!

Update 9/12/19

It’s been five months since my last labs in April. My diet and exercise have remained the same, but I increased my Omega 3 Fish oil dosage from 4 soft gels to 6 soft gels. I’ve been taking 3 in the morning and 3 in the evening to break it up.

And you won’t believe that my triglycerides dropped another 26 points! That means that I’ve finally dropped below the recommended 150. I’ve never in my adult life been in range for my Triglycerides. Nordic Naturals Ultimate Omega 2X is a powerhouse, as it says on the bottle.

If you’re struggling to get your Triglycerides down, then please give this a try. You won’t know if it’ll work for you unless you try. I’m glad that I increased my dosage and that I finally did it. Yay! You gotta find what works for you. This definitely was the extra something I needed to get me over the hump.

Update 9/20/20

You’re not going to believe this, but my triglyceride levels are at 97!!! Wow, I almost can’t believe it myself. That means from my worst levels, I’ve dropped 143 points!! And 44 points since the update above. That is crazy, good, and exciting. I’ve continued with three fish oils in the morning and 3 in the evening because that works for me.

You may be different. Find what works. I also continued to modify my eating habits, and it is all finally coming together. This is what it takes, tweaking and finding what works for your body. Don’t give up! You can get the same great results! Give these supplements a try. Get them here!

I wish you peace and guidance on your journey.  Take care and be well.