You probably know the importance of lowering your cholesterol for good health, but triglycerides are often less frequently discussed. A type of blood lipid, triglycerides are formed from excess calories and are stored in your fat cells. According to the Mayo Clinic, high triglycerides are strongly linked to health problems, contributing to hardening of the arteries -- known as artherosclerosis -- and increasing your risk of heart attack, heart disease and stroke. While some individuals require medications to lower their triglycerides, certain natural substances can be helpful too.
Omega-3 Fatty Acids
The heart-healthy, unsaturated fats known as essential -- or omega-3 -- fatty acids are particularly beneficial to your triglyceride level. These healthy fats are found primarily in fatty fish, such as salmon, tuna, herring and mackerel, as well as in nuts, avocados and certain oils. Omega-3 supplements are also available, often in the form of fish oil capsules or liquid. Fish oil is known to effectively lower triglycerides, and thus lower risk of heart artherosclerosis and heart disease, says the University of Maryland Medical Center. Consult your doctor for medical approval and advice regarding dosage before taking fish oil supplements.
Niacin
Niacin is one of the B vitamins, naturally-occurring in beets, brewer's yeast, organ meats, certain fish, sunflower seeds, peanuts and fortified breads and cereals. It is also available as a vitamin supplement. MayoClinic.com states that niacin lowers triglycerides and is sometimes prescribed by physicians for this purpose. However, it's important to follow a doctor's advice regarding the use of niacin for lowering triglycerides and to avoid taking over-the-counter niacin supplements on your own, because of its potential to cause adverse side effects and drug interactions.
Fiber
Fiber is another known natural substance that lowers triglycerides, says the University of Massachusetts Medical School. High-fiber foods include fruit, vegetables, whole grains, nuts, seeds, beans and legumes. To target high triglycerides, incorporate more of these foods into your diet to increase your overall fiber intake; however, increase your consumption slowly and drink plenty of water to avoid gastrointestinal distress as your body acclimates to the change in your diet.
Considerations
If you are concerned about your triglycerides, consult your physician for a full evaluation and treatment recommendations. Treatment for high triglycerides may involve the use of these natural substances along with lifestyle changes such as losing weight and exercising and possibly taking medication as well. Obtain your doctor's approval before you begin any new diet or exercise program or begin taking supplements of any kind.
