Triglycerides: what you need to know
Triglycerides are fats that circulate in your blood. After a meal, your body breaks down dietary fats and transports them through the bloodstream. Excess calories, sugar, and alcohol are then converted into triglycerides and stored in fat cells under the skin, particularly in the abdomen and thighs.
They represent a useful energy reserve, but an excess can lead to significant cardiovascular risks. The accumulation of triglycerides promotes the formation of atherosclerotic plaques in the arteries, reducing blood fluidity. This increases the risk of stroke or myocardial infarction.
The optimal level is less than 1.7 mmol/L or 1.5 g/L . A higher level is a warning sign.
Fortunately, it is possible to correct it naturally through targeted lifestyle changes.
1. What are the causes of high triglycerides?
A high level can be caused by certain medications, poorly controlled diabetes, or hypothyroidism. But in the majority of cases, the cause is dietary.
- Excessive alcohol consumption
- Diet high in saturated fats
- Excessive intake of simple sugars
- Sedentary lifestyle or lack of physical activity
A hormonal imbalance (insulin, leptin) can also play a role. These hormones directly influence your body's ability to process fat. High cortisol levels (stress) have also been linked to increased triglycerides.
2. How to lower triglycerides?
Lose weight
A daily calorie surplus leads to fat storage. To reverse this trend, aim for gradual weight loss through a moderate deficit of 300 to 500 kcal/day. This deficit stimulates the burning of stored fat.
A 5 to 10% weight loss significantly improves the lipid profile. Intermittent fasting (16/8) or intuitive eating can help without frustration.
Limit alcohol
Alcohol is very sugary and is converted into triglycerides if not used quickly. It also puts a strain on the liver, which plays a central role in lipid regulation.
Replace alcoholic aperitifs with iced infusions or lemon water .
Reduce your sugar intake
Sugar, especially refined sugar (glucose, corn syrup), causes triglyceride levels to spike. Hidden sugars in sauces, prepared meals, and processed cereals should also be identified.
Choose foods with a low glycemic index. Honey, agave syrup, and dried fruit are natural options, but should be consumed in moderation.
Eat more vegetables
Soluble fibers (legumes, flax seeds, oat flakes) reduce fat absorption. Green vegetables and low-GI fruits (apples, berries) should be favored.
Add at least 500g of raw or cooked vegetables every day . The more you vary the colours, the more you diversify the protective nutrients.
Almonds and triglycerides: a natural ally
Almonds are particularly beneficial for lowering triglycerides. Rich in fiber, unsaturated fatty acids , and phytosterols , they improve blood lipid profiles. Several studies have shown that regular almond consumption—approximately 20 to 30 grams per day —can significantly reduce triglyceride and LDL cholesterol (the "bad" cholesterol) levels, while slightly increasing HDL cholesterol (the "good" cholesterol).
Furthermore, almonds have a natural appetite-suppressant effect, which helps limit sugary snacking that leads to excess blood sugar. Opt for unsalted, unroasted almonds without added sugar. Incorporate them into your breakfasts, salads, or as a healthy afternoon snack.
Avoid saturated fatty acids
Processed meats, pastries, and fried foods are the main sources of harmful fatty acids. Opt instead for olive oil, avocados, nuts, and oily fish rich in omega-3.
Omega-3 EPA/DHA lower triglycerides by 10 to 30% according to studies .
Do some physical exercise
Physical activity improves the body's use of fat as fuel. It also increases HDL (good cholesterol), which works synergistically with omega-3 fatty acids.
Aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. Brisk walking, swimming, or cycling are ideal. Add a strength training session twice a week for lasting results .
3. Which foods should be avoided?
- Alcohol
- Sodas and sugary juices
- Pastries, viennoiseries, biscuits
- Processed meats, ready-made meals
- Fatty meats (pork, lamb)
- Fried foods, fatty sauces, processed foods
4. Which foods should be prioritized?
- Lean meats (poultry, duck)
- Oily fish (salmon, sardines, mackerel)
- Legumes and whole grains
- Oilseeds (nuts, almonds)
- Fresh fruits and vegetables
- Vegetable oils (olive, rapeseed)
Tip: replace your morning butter with hummus or almond puree, it's just as creamy and much better for your arteries.
5. Menu ideas to regulate triglycerides
Breakfast
- Freshly squeezed orange juice + oat flakes + raspberries
- Carrot-grapefruit juice + wholemeal bread + kiwi
- Pineapple juice + buckwheat crackers + avocado + walnuts
Lunch & Dinner
- Chicken escalope + mushrooms + steamed cauliflower
- Steamed salmon + courgettes/onions + olive oil
- Baked duck breast + broccoli gratin with coconut cream
Bonus: you can add 1 portion of legumes or some quinoa to supplement energy needs.
Key points to remember
- Obesity, alcohol, a sedentary lifestyle, and a poor diet all cause triglycerides to rise.
- A diet rich in fiber, vegetables and good fats naturally lowers them.
- Physical activity accelerates the benefits.
- Results can be seen in as little as 4 to 6 weeks with consistent effort.
