And Limit Unhealthy Ones
Namely, trans fats or partially hydrogenated oils, which sometimes show up in baked goods, snack foods, fried foods, refrigerated dough , nondairy creamers, and margarines.
Eating these harmful fats can send your triglycerides up in just a few short weeks, not to mention raise your LDL cholesterol and lower your HDL cholesterol.
/11eat More Tree Nuts And Soy Protein
Tree nuts have concentrated fibre, omega 3 fatty acid and unsaturated fats, all of which are good for lowering the blood triglyceride levels.
Tree nuts include almonds, walnuts, pecans, cashews, pistachios, brazil nuts, pecans and macadamia.
Do not forget that nuts are high in calories and thus must be consumed in moderation.
Soy protein consumption has also been linked with lower triglyceride levels. It can lower the triglyceride levels 12.4 per cent more than the animal protein in six weeks duration.
Soy protein is found in foods like soy milk, soybeans, edamame and soy milk.
Eat Less To Lose Weight
High triglycerides come from regularly eating more calories than your body burns, so eating less overall is one of the best ways to start reining them in.
How much less, exactly? You may want to cut back by 500 to 1,000 calories a day, depending on how many calories youre consuming. Thats enough to help you lose weight, which is key.
Dropping 5 to 10 percent of your body weight is enough to reduce your triglycerides significantly. But definitely get the OK from your doctor before making any major changes to your diet.
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/11have More Unsaturated Fats
Studies have shown that consumption of monounsaturated and polyunsaturated fats can reduce the blood triglyceride levels.
Monounsaturated fats are found in nuts, olive oil and avocado.
Polyunsaturated fats are found in vegetable oils and fatty fish.
Studies have found that intake of saturated fats is associated with increased blood triglyceride levels while consumption of polyunsaturated fat is linked with lower blood triglyceride levels.
In another study, participants were given extra virgin olive oil for six weeks. There was a significant decline in the triglyceride levels, total cholesterol levels and LDL levels of these people.
To lower the triglyceride levels, pick a healthy fat like olive oil and use it to replace other types of fats like trans and other highly processed fat.
How Are Triglycerides Different From Cholesterol
Triglycerides and cholesterol are both fatty substances known as lipids. But, triglycerides are fats cholesterol is not. Cholesterol is a waxy, odorless substance made by the liver that is an essential part of cell walls and nerves.
Cholesterol also plays an important role in body functions such as digestion and hormone production. In addition to being produced by the body, cholesterol comes from animal foods that we eat.
Pure cholesterol cannot mix with or dissolve in the blood. Therefore, the liver packages cholesterol with triglycerides and proteins in carriers called lipoproteins. The lipoproteins move this fatty mixture to areas throughout the body. An elevated triglyceride level increases the risk of heart disease.
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Taking Medications To Lower Triglycerides
However, most medications and even supplements can come with significant side effects. Always ask your doctor before starting any new supplements or medications.
In addition to supplements, several studies show certain medications may reduce triglycerides. Recommendations to take medications focus on reducing the risk of pancreatitis as well as heart disease.
The evidence to support the idea that lowering triglycerides with medications can provide cardiac protection is mixed. Many isolated studies show no benefits, but a meta-analysis of multiple studies suggests minor benefits.42
Ask your doctor if any of these medications may be right for you:
Statins The most commonly prescribed class of cholesterol-lowering drugs has a mild triglyceride-lowering effect ranging from 10% reduction at low doses to 30% at higher doses.43
Fibrates Drugs such as gemfibrozil can lower triglycerides by 30-50%.44 These drugs should be used with caution when taken along with statins or warfarin due to drug interactions. Those with a history of gallstone disease should not take fibrates.
Although fibrates do lower triglycerides, it is not clear that they reduce cardiac events or the risk of death.
Prescription niacin Niacin can reduce triglycerides by up to 30%.45 Niacin may cause liver disease, and may worsen insulin resistance or blood sugar control in those with type 2 diabetes. Those with peptic ulcer disease should not take niacin.
How Are High Triglycerides Diagnosed
High blood triglycerides are diagnosed with a routine blood test called a lipid panel. A lipid panel measures total cholesterol, HDL cholesterol, LDL cholesterol, and triglyceride levels in the blood.
Triglyceride level ranges are:
- Normal: Less than 150 mg/dL
- A little bit high: 150 to 499 mg/dL
- Very high: 500 mg/dL or greater
- Moderately high: 500 to 886 mg/dL
- Very high: Greater than 886 mg/dL
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Eliminate Or Reduce Alcohol
Drinking can also raise your triglycerides.
Alcohol stops your liver from making lipoprotein lipase an enzyme that breaks down triglycerides. As a result, drinking increases your blood triglycerides.
Cutting down on alcohol consumption is a good way to get your blood markers back into a normal range.
Top 30 Tips On How To Reduce Triglyceride Levels In Blood Naturally At Home
1. Cut Down Sweets
This is the first home remedy in this list of tips on how to reduce triglyceride levels in blood. Refined sugar and sugar can increase the triglyceride levels, so the fastest way to reduce triglyceride levels is to cut down on sugar consumption. That way, you can cut down on unnecessary calories in sweets .In addition to limiting the consumption of biscuits and sweets, you should stay away from things like sweet desserts and fruit juices. Please limit the amount of supplementary sugar to less than 5-10% of total calories. The amount of sugar can be up to 100 calories a day for women and 150 calories for men .
2. How To Reduce Triglyceride Levels Reduce Refined Carbonate
This is another must-try treatment in this list of tips on how to reduce triglyceride levels fast. White rice and grits made from white flour or Semolina powder can increase triglyceride levels in some people. If your doctor thinks that consuming these foods can hurt you, it is best to reduce your carbohydrate intake to reduce triglyceride levels quickly.
3. Do Not Drink Alcohol
4. How To Reduce Triglyceride Levels Consume Omega-3 Fatty Acids
5. Food Supplements From Plants
6. How To Reduce Triglyceride Levels Fiber Supplementation
7. Monitor The Amount Of Fat Consumed
8. Limit The Amount Of Fructose Consumed
9. Choose Foods Containing Complex Carbohydrates
10. How To Reduce Triglyceride Levels Adjust Calorie Intake
11. Supplement Soy Protein Daily
14. Quit Smoking
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Look At Your Prescription Meds
A bunch of different drugs can potentially raise triglyceride levels, including oral estrogen, corticosteroids, and antipsychotic drugs.
If your numbers recently measured high, be sure to review any prescription drugs you might be taking with your doctor. If one of your meds is the culprit, you can talk figure out a plan for protecting your heart health.
Health Conditions Related To Triglycerides And Cholesterol
High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .
Other health conditions related to high triglycerides or cholesterol include:
- High blood sugar levels or diabetes
- Metabolic syndromea cluster of conditions that increase your risk for heart disease
- Genetic conditions
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Consider Cutting Back On Carbs
You dont have to go full keto. But some research suggests that lower carb diets are tied to healthier triglyceride levels.
How low should you go? In a 2006 study, people who consumed about a quarter of their calories from carbs lowered their triglycerides more than those who got more than half their calories from carbs.
Is It Possible To Lower Triglycerides Naturally
Similar to cholesterol, triglycerides come from the food we eat and our liver. When levels are normal, triglycerides are used for energy. The problems arise when levels are high, explains Dr. Nissen. When we make more triglycerides than we use, the rest are stored as fat. Thats why many people who are overweight or have type 2 diabetes have high levels.
Poor diabetes control is a major factor in causing high triglyceride levels, Dr. Nissen says. He stresses the importance of watching your carbohydrate consumption. Eating a low-carb diet and getting plenty of exercise are often effective in lowering triglyceride levels.
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What Other Lifestyle Changes Help Lower Triglycerides
Lifestyle strategies are a way to lower triglycerides naturally.
Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.
Increasing physical activity lowers triglycerides.
- Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps with abdominal obesity.
- Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.
All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .
G Fat/day Triglyceride Control Diet
You can adapt your own diet to provide less than 25g per day of fat if you are confident with this. The fat should be spread throughout the day. Otherwise please see below for some ideas or speak with your dietitian. If you are hungry, try increasing the lean protein content of the diet.
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Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
Tips On How To Reduce Triglyceride Levels In Blood Naturally
Triglyceride is a type of fat or lipid found in the human blood. Triglyceride levels are usually tested at the same time as cholesterol. High triglyceride levels are a concern as it can increase the risk of heart disease and stroke. If your doctor says that your blood triglyceride levels are too high, you can change your lifestyle and diet to lower your triglyceride levels naturally. I know that the reason you are reading this article of 30 Tips On How To Reduce Triglyceride Levels In Blood Naturally is to learn how to treat this problem at home, but before that, you had better understand some basic information about it. Heres some useful knowledge that you should know.
Lowering Triglycerides Without Medication
Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.
- Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
- Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
- Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
- Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
- Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
- Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
- Stop smoking. It isnt good for triglyceride levels or for anything else.
About the Author
Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing
How Your Healthcare Provider Can Help
Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.
As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.
This article was adapted from Cleveland Clinic Heart Advisor.
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When Are Triglyceride Levels Measured
Triglyceride levels are usually measured whenever you have a blood test called a Lipid Profile. Everyone over age 20 should have their cholesterol checked at least every 5 years. Your healthcare provider can check your cholesterol and triglyceride levels by taking a sample of blood, which is sent to a lab for testing. The Lipid Profile shows your triglyceride level, total cholesterol level, HDL cholesterol and LDL levels.
Blood triglyceride levels are normally high after you eat. Therefore, you should wait 12 hours after eating or drinking before you have your triglyceride levels tested. Many other factors affect blood triglyceride levels, including alcohol, diet, menstrual cycle, time of day and recent exercise.
Treatment Of High Triglycerides
In most cases, high triglycerides are managed by making lifestyle changes. You may be advised to:
- Exercise for at least 30 minutes every day.
- Eat less, particularly high fat foods.
- Increase the amount of fibre in your diet.
- Avoid high sugar foods such as lollies. Choose foods with a low glycaemic index such as legumes and wholegrain products.
- Eat more fish. Choose fish rich in omega-3 fatty acids such as salmon, mackerel, tuna and trout. Omega-3 in high doses can reduce triglyceride levels.
- Cut back on alcohol. The kilojoules and sugar in alcoholic drinks can raise triglyceride levels.
- Lose excess body fat using a combination of healthy eating and regular exercise.
- Dont smoke.
- Manage coexisting health conditions such as diabetes or hypertension effectively.
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When Should You See A Doctor
Because high triglyceride levels usually do not cause any symptoms, theyre typically spotted when a doctor orders a blood test that includes a lipid panel.
If you do not have high risk factors, including health conditions and some lifestyle factors, a doctor will order a lipid panel every few years to check cholesterol and triglyceride levels.
If your lipid panel results show above normal triglyceride levels, a doctor may suggest lifestyle changes focused on diet and exercise. If diet and exercise do not have the desired effect, they may recommend medication such as statins or fibrates.
/11make A Workout Routine
Good cholesterol, HDL has an inverse relationship with triglyceride levels, which means adequate levels of HDL can lower the triglyceride levels.
Regular aerobic activity has been linked with lower triglyceride levels. Some common aerobic activities include jogging, walking, bicycling and swimming.
Studies have also found that exercising at a higher intensity for less time is more effective than exercising at a lower intensity for a longer time.
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What Is A Healthy Range For Triglycerides
Your doctor can determine your triglyceride levels with a simple blood test. A normal healthy range should be less than 150 mg/dl. If your levels are between 150 and 199 mg/dl, you are in the borderline range. High triglycerides levels are designated as the 200 to 499 mg/dl range, while very high is 500 mg/dl or above.
Your doctor will check your triglyceride levels as part of a lipid panel, which checks your LDL and HDL levels as well.
Treatment For High Triglycerides
Lifestyle changes and, in some cases, medications can reducetriglycerides. Having healthy habits is often enough to significantlybring down triglycerides and improve heart health:
- Make changes to your diet. Replace simplecarbohydrates, foods and drinks made with added sugars or whiteflour, with whole grain sources of carbohydrates. Swap unhealthysaturated and trans fats for healthier unsaturated fats found inplants such as olive and canola oils. Saturated fats are found inanimal products, such as fatty cuts of meat, poultry with skin andfull fat dairy products. Trans fats are mostly found in foods madewith hydrogenated oils, including fried foods andcommercially-prepared baked goods. Opt for foods that are highin omega-3fatty acids, such as oily fish, like salmon and mackerel, walnuts,and flaxseeds, because they are known to help lower triglyceridelevels.
- Get regular exercise. Strive to bephysically active for at least 30 minutes most days of the week. Ifyou dont have a full 30 minutes to devote to fitness, breakexercise up into shorter sessions throughout the day.
- Reach and maintain a healthy weight. If youare overweight, losing 510% of your body weight can decreasetriglycerides.
- Curb your alcohol intake. If you have veryhigh triglycerides, your health care provider may recommend that youavoid drinking any alcohol.
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