Triglyceride senken: what can you do yourself?

Lowering triglycerides is a key goal for cardiovascular health. You can do a lot yourself: reduce sugar and refined carbohydrates (sweets, white flour, sodas) because they directly boost liver triglyceride production. Increase omega-3 fatty acids (fatty fish like salmon, mackerel, flaxseeds, walnuts) – studies show 2–4 g EPA/DHA per day can lower levels by 20–30%. Regular exercise, especially endurance training (at least 150 minutes of moderate activity per week), improves fat metabolism. Moderate weight loss (5–10% of body weight) also has a clear effect. Alcohol, especially beer and sweet cocktails, should be strongly limited. Important: these measures are supportive but not a substitute for medical supervision. MyBody-X tests can provide hints about genetic predispositions (e.g., APOE variants) that influence triglyceride metabolism, but the evidence is limited. Always have elevated levels checked by a doctor.