How Exercise Lowers Triglycerides—and Why That’s So Important

You know that there are lots of excellent reasons to work out—regular physical activity has been found to reduce blood pressure, improve bone health, sharpen your thinking, and benefit your mental health, among countless other benefits. But if your top fitness motivators tie back to supporting heart health, you might be wondering about how working out affects blood lipid levels. Specifically: Does exercise lower triglycerides? 

Here’s what everyone should know about the connection between exercise and triglycerides, from why keeping those levels in check is so important to how often you should move.

What Are Triglycerides?

Triglycerides are a type of fat, or lipids, that can be found in our bloodstream, explains Matthew Tomey, MD, a cardiologist at Mount Sinai Hospital in New York City. “They are composed of a molecule known as glycerol, [which is] bound to three fatty acid chains,” he says.

These fats “come from exogenous sources—in other words, the foods and beverages that we put into our bodies,” says Jayne Morgan, MD, a cardiologist in Atlanta. “This is especially so with those foods containing fats, such as oils and butter.” Any calories your body doesn’t need right away are converted into triglycerides and stored in fat cells, per the Mayo Clinic. They’re released when your body needs energy, like between meals.

Having some triglycerides in your blood is fine (and actually necessary for your health), but elevated levels can be unhealthy.

Why It’s Important to Have Balanced Triglyceride Levels

Healthy triglyceride levels are important because too-high levels of this type of fat have been associated with a number of dangerous health conditions, Dr. Tomey says. 

For example, severe hypertriglyceridemia (meaning very high triglyceride levels in your blood) may up your risk of acute pancreatitis, while even moderately high triglyceride levels can increase your chances of developing cardiovascular disease. They’ve also been linked to a higher risk of stroke, fatty liver, and metabolic syndrome, Dr. Morgan says. 

Your doctor can determine whether or not your triglyceride levels are “normal” with a simple blood test collected during your annual physical, says Jonathan Jennings, MD, a board-certified internist with Medical Offices of Manhattan in New York City. According to the most recent guidelines, your results will usually fall into one of these categories:

“The levels are determined by both genetics and lifestyle,” Dr. Jennings explains. 

And according to Dr. Tomey, these levels should be considered as a continuum. “Some experts have argued that an ‘optimal’ fasting triglyceride level is even lower, or less than 100 mg/dL,” he says. Your doctor can help you interpret your results and suggest strategies to help get your triglyceride levels down, if necessary—and one of those strategies is likely to be exercise. 

Does Exercise Lower Triglycerides?

Yes, exercise is one helpful way to lower triglycerides. In fact, triglyceride levels get higher when you don’t move your body enough, according to the National Heart, Lung, and Blood Institute. And research over many decades has shown that working out can help keep those levels in a healthy range. 

“Regular exercise improves how the body processes both fats and sugars,” Dr. Morgan explains. “It also mobilizes triglyceride stores to be used for energy consumption, reducing their build-up in the blood.” Consistent workouts can also improve insulin sensitivity and support weight loss goals, he adds.

Plus, lower triglycerides are just one piece of the puzzle when it comes to exercise and heart health. “Exercise is also associated with increases in ‘good’ cholesterol, improvement in blood pressure, improvement in fitness, and improvement in sleep,” Dr. Tomey adds.

What Are the Best Exercises to Lower Triglycerides?

Some research suggests aerobic exercises such as jogging, running, and indoor cycling may be particularly beneficial when it comes to managing triglyceride levels. That said, resistance training plays an important role too. “While I believe that every movement is good movement, we do typically encourage aerobic exercises to manage triglyceride levels,” says Jeffrey Zavala, MD, a general practitioner and director at the American Academy of Family Physicians.

For example, one small 2018 study found that eight weeks of moderate‐intensity aerobic exercise lead to a “significant decrease” in participants’ triglyceride levels compared to participants who stayed sedentary. And in another small study with nine male participants, high-intensity intermittent exercise was also linked to lower triglyceride levels after eating.

But more research is needed on this topic, Dr. Tomey says. “Available data suggests that both aerobic exercise and resistance training provides benefits, and warrants inclusion in a program of regular physical activity,” he says. In other words, aerobic exercise is a must-do for heart health, but don’t skip out on strength and resistance training either. (By the way: You can find aerobic and strength training classes of all sorts on the Peloton App.)

How Regularly Should You Exercise to Reduce Triglycerides?

Any amount of exercise is good for you. But ideally, it’s smart to try to follow the American Heart Association’s physical activity guidelines, which recommend getting at least 150 minutes of moderate exercise a week, ideally spread throughout the week (think: a 30-minute workout five days a week). Along with a healthy diet, this amount of exercise has been found to help lower your risk of chronic diseases, including cardiovascular disease, the AHA says.

“Think of it as 30–40 minutes most days per week,” says Dr. Tomey, “and one to two days per week, fold in some resistance training.” If that seems overwhelming, though, start smaller, with just 15–30 minutes two or three days a week: Over time, as you get more accustomed to exercising more often and build strength, you can gradually increase the intensity or duration of your exercise. 

If you’re starting a new workout routine for the first time, though, always let your doctor know. They can advise you on the best types of workouts to avoid injury, depending on any health conditions you have, and may recommend working with a personal trainer at first. 

“The first thing to do when you find your triglyceride levels are high is to talk with your family doctor,” Dr. Zavala says. “They will be able to help you set realistic goals and expectations for improving those levels, as well as come up with a game plan together on how to achieve a normal range.”

More Lifestyle Tips to Lower Triglycerides

While working out can absolutely help support healthy triglyceride levels, “exercise is only one variable in this equation,” Dr. Tomey says. According to health experts, these additional lifestyle behaviours can help fend off too-high triglyceride levels:

Sticking with new dietary and lifestyle changes like these could help lower triglyceride levels within a few months, according to the Cleveland Clinic. 

The Takeaway

Triglycerides are a type of fat, or lipids, that appear in your blood. If your triglyceride levels are found to be high, your doctor will likely suggest a number of lifestyle strategies and/or medication to get them under control. This is important, because high triglycerides can go hand in hand with a number of dangerous health conditions. Exercise is one part of a heart-healthy lifestyle, and research has found that getting enough physical activity can help manage triglyceride levels. While more studies are needed to determine what, exactly, is the best kind of exercise to keep levels low, experts believe that both aerobic and anaerobic workouts play an important role in your heart health.