Want Lower Triglycerides? Stop Feeding the Fire with Sugar
Triglycerides spike fast—but they drop just as quickly when you stop giving them their favorite fuel: added sugar.
When it comes to high triglycerides, sugar is gasoline on the fire. Excess sugar—especially from sodas, sweets, and refined carbs—quickly converts into triglycerides in your liver. But here’s the good news: studies show triglyceride levels can drop significantly within a few weeks of cutting back on added sugar (Parks & Hellerstein, 2000).
The American Heart Association recommends limiting added sugars to 36 grams per day for men and 25 grams for women, but most people double or triple that. Even “healthy” snacks like granola bars, flavored yogurts, and sports drinks often sneak in surprising sugar loads.
Lowering triglycerides doesn’t mean eliminating all carbs—just being strategic. Focus on whole, unprocessed carbs like vegetables, legumes, and intact grains. These won’t spike your triglycerides and come with bonus fiber and nutrients.
Action Step: Scan your pantry and fridge today. Identify one sugary item you can eliminate or replace with a whole food version.
Medical Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Always consult your physician before beginning any health or dietary changes.