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Step 1
Stay active. A sedentary lifestyle can lead to obesity and result in elevated triglycerides. To naturally reduce your levels, maintain an active lifestyle. Begin a workout routine and resolve to exercise 3 or 4 times a week for a minimum of 30 minutes. Suitable exercises include cardio/aerobic workouts, jogging, power walking or playing sports.
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Step 2
Reduce your food portions. Overeating or snacking throughout the day increases your calorie and fat intake and results in high triglycerides. Eat smaller meals and reduce your daily calorie intake. To maintain a healthy weight, consume 2,000 calories a day.
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Step 3
Eat a low-fat diet. Pay attention to food labels and select low-fat foods. This includes foods low in saturated and trans fat, which can elevate triglyceride levels. Purchase lean meats, low-fat dairy products and stay away from fast-food chains.
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Step 4
Choose low-fat alternatives. Healthy choices include Omega-3 rich foods (salmon, baked fish), whole grains and high-fiber foods (fruits and vegetables).
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Step 5
Eliminate sugar. In moderation, sugar has nutritional value. But if you're trying to reduce triglycerides naturally, temporarily removing sugar from your diet can help. Sugary foods include candy, cookies, pastries and soda. And since sugar can turn into fat ( if not used for energy), over-consumption of sweet treats increases blood fat or triglycerides.
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Step 6
Limit alcohol. Sometimes, reducing triglycerides naturally can be as simple as limiting your alcohol intake or completely eliminating alcohol from your diet. Drink no more than one alcoholic beverage a day.
