A Functional Medicine Approach to High Triglycerides: Quincy, IL Integrative Medicine Yoon Hang Kim MD
- John Kim
- Aug 6
- 3 min read
High triglycerides are more than just a lab value—they’re a signal that your metabolism, hormones, or lifestyle may be out of balance. A functional medicine approach goes beyond simply prescribing a statin or fibrate. Instead, it focuses on identifying and correcting the root causes through personalized diet, lifestyle, and targeted supplementation.
Below is a comprehensive yet concise strategy for lowering triglycerides naturally, based on current evidence and functional medicine principles.
1. Dietary Interventions: Food as Medicine
✅ Reduce Refined Carbs and Sugars
High intake of refined carbohydrates—like white bread, pasta, and sugary drinks—can spike insulin and drive liver production of triglycerides. Swap them for low-glycemic foods like vegetables, berries, legumes, and whole grains.
✅ Increase Healthy Fats
Add more omega-3-rich foods like wild-caught salmon, sardines, chia seeds, and flaxseeds. Supplement if needed—2–4 grams of EPA/DHA daily can significantly lower triglyceride levels. Replace processed fats with olive oil, avocado, or coconut oil.
✅ Eliminate Alcohol
Alcohol, especially in excess, raises triglycerides. Stick to 1 drink/day for women and 2 for men—or avoid it altogether if levels are over 500 mg/dL.
✅ Focus on Fiber
Fiber helps regulate blood sugar and fat metabolism. Aim for 25–40 grams per day from sources like oats, quinoa, vegetables, berries, seeds, and nuts.
✅ Try Intermittent Fasting
Time-restricted eating (like 16:8 fasting) can improve insulin sensitivity and help lower triglycerides, especially in metabolic syndrome. Always consult a practitioner before starting.
2. Lifestyle Modifications: Small Habits, Big Impact
Exercise: Aerobic activity (e.g., brisk walking, swimming) for at least 150 minutes per week can cut triglycerides by 20–30%. Add 1–2 HIIT sessions for better insulin response.
Stress Reduction: Chronic stress raises cortisol and worsens metabolic health. Try yoga, breathwork, or guided meditation for 10–15 minutes daily.
Optimize Sleep: Poor sleep disrupts lipid metabolism. Aim for 7–9 hours of quality sleep, with a regular bedtime and limited screen exposure at night.
3. Address Root Causes with Testing
🔍 Insulin Resistance
High triglycerides often reflect insulin resistance. Request fasting insulin, glucose, HbA1c, and calculate a HOMA-IR score.
🔍 Thyroid Dysfunction
Undiagnosed hypothyroidism can elevate triglycerides. Test TSH, free T3, and free T4.
🔍 Inflammation
Check CRP or ESR levels to assess for underlying inflammation, especially if related to gut dysbiosis or autoimmunity.
🔍 Genetic Factors
Familial hypertriglyceridemia may require advanced interventions. Ask your practitioner about genetic testing (e.g., APOE, LPL, CETP variants).
4. Targeted Supplementation (with Medical Supervision)
Supplement | Dose | Benefit |
Omega-3 Fish Oil | 2–4 g/day EPA+DHA | Reduces triglycerides 25–30% |
Niacin * | 1–2 g/day (ER) | Lowers triglycerides; monitor liver enzymes |
Berberine | 500 mg 2–3x/day | Improves insulin sensitivity |
Magnesium | 200–400 mg/day | Supports blood sugar control |
Plant Sterols | 1–2 g/day | Lowers triglycerides and LDL |
5. Monitor and Personalize Your Plan
Track labs every 3–6 months: Focus on triglycerides, HDL, LDL, fasting glucose, and insulin.
Goal: Keep triglycerides under 150 mg/dL; <100 mg/dL is ideal for heart health.
Work with a functional medicine practitioner for tailored testing (e.g., NMR lipoprotein analysis, microbiome panels).
6. Avoid These Common Pitfalls
Trans fats: Found in processed snacks and margarine—eliminate entirely.
Excess fructose: Especially from soda or high-fructose corn syrup. Choose whole fruits instead.
Alcohol consumption
Drug-induced elevation: Medications like corticosteroids and beta-blockers can raise triglycerides—discuss options with your doctor.
Conclusion: A Personalized, Root-Cause Approach Works
High triglycerides aren’t just a number—they’re a sign of deeper metabolic imbalance. Functional medicine aims to restore balance through tailored strategies that address diet, stress, sleep, hormones, and inflammation. Results may take 3–6 months, but the long-term payoff is well worth the effort.
Dr. Yoon Hang Kim, MD is a board-certified physician specializing in integrative functional medicine, dedicated to uncovering root causes and providing personalized healing for chronic and complex conditions. He is a recognized expert in Low Dose Naltrexone (LDN) for treating neuropathy, brain fog, and fatigue. He offers telemedicine services across multiple states—including Quincy, IL and throughout Illinois, San Antonio TX and all of Texas, Missouri, Florida, and Atlanta as well as the rest of Georgia.