Reduce added sugars and refined carbohydrates (soda, sweets, desserts, white bread, white rice)
Limit alcohol intake or avoid alcohol
Choose healthier fats (olive oil, nuts, seeds, avocado, fatty fish)
Reduce saturated and trans fats (fatty meats, butter, full-fat dairy, fried foods, packaged snacks)
Increase omega-3 intake (salmon, sardines, trout, mackerel) or discuss omega-3 supplements with a clinician
Aim for regular physical activity (at least 150 minutes/week of moderate exercise)
Achieve and maintain a healthy weight
Eat more high-fiber foods (vegetables, beans, lentils, whole grains)
Control portion sizes
Avoid sugary drinks and fruit juices; prefer whole fruit
Manage blood sugar if you have diabetes or prediabetes
Review medications with a clinician if triglycerides are high (some meds can raise them)
Stop smoking
Get enough sleep and manage stress
Check thyroid function if indicated (hypothyroidism can raise triglycerides)
Follow a Mediterranean-style or DASH-style eating pattern
Recheck triglycerides after 6–12 weeks of lifestyle changes
Consider prescription triglyceride-lowering options if levels are very high or risk is elevated (discuss with a clinician)