Before the pandemic, more than 4 million Americans participated in triathlons. These days, that number is around 3 million.

Lowering your own tris — that is, triglycerides — shouldn't take an international health crisis, just a well-thought three-part plan.

What are triglycerides? They're lipids (fats) produced from the calories you eat, especially ultra-processed carbohydrates, alcohol, and sugar.

Triglycerides show up in your bloodstream because your liver (which produces another waxy lipid called cholesterol) combines cholesterol with triglycerides and proteins to make lipoproteins. This is how the fatty mixture travels throughout your body, helping make hormones, cell membranes, and vitamin D.

However, elevated levels are associated with metabolic syndrome (a combination of diabetes, high blood pressure, and obesity), which can lead to heart attack, stroke, and peripheral artery disease. They also increase your risk for pancreatitis.

A normal triglyceride level is less than 150 mg/dL. But normal is not ideal; based on the data, we think the ideal level for keeping your risks of disability and death down is less than 50 mg/dL.

If a blood test indicates your triglyceride levels are elevated, here’s how you can bring them down: 

1. Lose 5% to 10% of your body weight.

2. Eliminate all sugary beverages, alcohol, syrups, and refined carbs. One study found that six months on a low-carb diet reduced blood lipids more significantly than a low-fat diet.

3. People with diabetes, heart disease, or other lipid-related risk factors might consider triglyceride-lowering supplements such as omega-3 DHA and EPA oil, fenugreek, vitamin D2/3, and curcumin.