How To Lower Triglycerides Naturally
1. Managing & Losing Your Weight
The easiest way to lower your triglycerides is to take control of your weight. Not only does being overweight, with most of it being around your stomach, increase these levels but it also increases your risk for heart disease and other uncomfortable health illnesses.
2. Do Regular Exercise
Exercising on a regular basis will help you control your weight. Plus, it also improves your blood circulation, which, in turn, lowers your risk for heart disease and other health illnesses. Exercising only 2-3 times a week will greatly improve your overall health and naturally lower your triglyceride levels.
3. Improve Your Diet
One of the essentials to try when seeking how to lower triglycerides naturally is to do some adjustment of your diet. You need not only lower the amount of fats but also reduce carbohydrates intake through which the body can absorb sugar. Lowering your sugar intake through eating fewer carbohydrates, fats, and calories is the key to lowering your triglyceride levels.
Increase good fats and lower bad fats: Good fats are mono and polyunsaturated while bad fats are saturated and trans-fats. For example, eating more Omega-3 foods such as fish is better than eating that pork chop. When you cook use dairy products which are lower in fat and use olive oils instead of butter. The monounsaturated fats in olive oil give it triglyceride fighting power.2 tablespoon each day can promote your blood health.
4. Omega-3 Supplements
What Are The Ways On How To Reduce Triglyceride Levels Naturally In Your Body
High triglycerides levels have very bad effect on our health. So if your triglycerides levels overcome the normal levels, you should find out the ways on how to reduce triglycerides levels in the body. At present, the main solution to treat high triglycerides levels is natural treatments because treating triglycerides levels with medicine is rather complicated. In this writing, we want to show you the natural solutions that are used popularly to deal with high triglycerides levels including:
8. Add More Nuts And Soy Protein
What Level Of Triglycerides Is Dangerous
The normal range of triglycerides may vary with different diagnostics labs but in general, normal triglycerides levels are lower than 150 mg/dL. High levels of triglycerides can lead to some major health issues such as heart disease, heart attacks, strokes, etc. and extremely high levels of triglycerides are associated with liver and pancreatic conditions.
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How To Reduce Triglycerides: Exercise Exercise Exercise
If youre carrying around a little extra weight, get moving! To get in shape and lower your triglycerides at the same time, start a regular workout routine.
The goal should be 30 minutes of exercise, five days a week. When you exercise, be sure to break a sweat and get your heart pumping. With this routine you can cut your triglycerides by 20% to 30%.
New to exercise? Wondering where to start?
- Sign up for a dance class.
- Find time each day for a brisk walk.
- Lift light-weight dumbbells
Why Are The Risks Of High Triglycerides
High triglycerides usually go hand in hand with other health issues that make up metabolic syndrome. Metabolic syndrome includes:
- Unhealthy cholesterol levels. Usually, higher levels of low-density lipoprotein and low levels of high-density lipoprotein .
- Obesity. People who have high triglycerides can suffer from obesity and excess belly fat.
- High blood sugar. When triglycerides are higher, blood glucose levels are usually higher, too.
- High blood pressure. High blood pressure increases your risk of heart disease and can coincide with a diagnosis of high triglyceride levels.
Metabolic syndrome places you at a higher risk of developing heart disease, which can lead to heart attacks and stroke. In addition, youâre more likely to develop type 2 diabetes when you have high triglycerides.
If you need to lower your triglyceride levels, there are ways you can do it by making simple but intentional lifestyle changes to support your health goals.
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Consider The Bigger Picture
Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.
If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.
Address Underlying Health Issues
Remember, although triglycerides can be high due to bad lifestyle and dietary choices, they can also be high due to an underlying health condition. The most important thing is to work with your doctor to find out whats causing your high triglyceride levels and to treat any underlying conditions!
For example, triglycerides can be high due to liver disease, infections, underactive thyroid , autoimmune disease, or some genetic disorders just to name a few .
In these cases, simply changing your diet or lifestyle wont help address the underlying issue and may actually be harmful!
In addition, high triglyceride levels can be dangerous for your body. If necessary, your doctor will prescribe triglyceride-lowering medication.
Thats why, if your triglycerides are elevated, you should discuss the lifestyle and dietary changes listed below with your doctor. None of these strategies should ever be done in place of what your doctor recommends or prescribes!
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What Is The Difference Between Triglycerides And Cholesterol
You might be wondering how triglycerides are different from cholesterol. Both are essential types of fat that our bodies need to function, and they can be made in the body and sourced from our diet. Triglycerides and cholesterol are often lumped in together as part of a blood test called a lipid profile or lipid panel.
There are some important differences between the two.
Triglycerides are one of our main sources of energy. They are either transported to the parts of our body that need energy, or they are stored for use later.
Cholesterol is not a source of energy, but it is an important part of the makeup of our cells. It is one of the building blocks for some of the hormones our bodies make, the bile acids that help us digest food, and vitamin D. The body makes all the cholesterol that it needs.
How Long Does It Take To Lower Triglycerides
This is a tricky question as there is no accurate answer to it. Depending on your approach and how determined you are, it might take between 1-5weeks to notice any difference in the level of blood triglyceride. The most important thing is to live a healthy lifestyle and watch your triglyceride level adjust to normal.
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Establish A Sleep Schedule
Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.
One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .
If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.
What Foods Decrease Triglycerides
Foods that can help lower triglyceridesall vegetables, especially leafy greens, green beans, and butternut squash. all fruits, especially citrus fruits, and berries. low fat or fat-free dairy products, such as cheese, yogurt, and milk. high-fiber whole grains, such as quinoa, barley, and brown rice.
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How To Lower Triglycerides Naturally With Lifestyle Changes
Here are some necessary lifestyle changes you can make in order to lower your triglyceride levels and live a healthier life. Not only will these changes help support healthy heart numbers, but they are beneficial for your overall health too.
Lose weight: If you are currently overweight, losing 510 percent of your body weight will reduce triglyceride levels by about 20 percent.
Cut out sugar: The American Heart Association recommends only five percent of your daily calories come from added sugar. This is no more than about nine tablespoons for men and six tablespoons for women. It is a good idea to be aware of everything you consume, as substantial amounts of sugar may be hiding where you least expect it.
Increase your fiber intake: Consume more fiber-rich foods, such as vegetables, fruits, and whole grains.
Limit fructose: Fructose is a type of sugar that can contribute to high triglyceride levels, studies have shown. High fructose corn syrup is a common substitute for table sugar and contains just as many calories. Be aware of the inclusion of fructose corn syrup by reading the ingredients labels of the foods you eat.
Eat a moderately low-fat diet: A moderately low-fat diet has been shown to be more effective for lowering triglyceride levels compared to a strict low-fat diet. The AHA recommends that 25 to 35 percent of your daily calories come from fat. Choosing more food items that state they are low fat is a safe way to help lower your triglyceride levels.
When Is Triglycerides Too High
You can easily find which range your triglycerides fall into by having your doctor run a blood test. Here is a chart for you to check whether your triglycerides levels fall in a healthy range.
|
Status |
|
|---|---|
|
Extremely High |
500 mg/dL and higher |
There are many reasons that you may have high triglyceride levels. Here are some of the reasons that you may have high triglyceride levels:
- Certain medical conditions: Uncontrolled diabetes, hypothyroidism, kidney disease, etc.
- Lifestyle issues: Eating a diet high in calories, smoking, consuming alcohol, Having a sedentary lifestyle
- Other reasons: Being overweight, certain medications , and other genetic factors
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Increase Your Intake Of Unsaturated Fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.
A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .
One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .
Summary
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
How Can I Lower Cholesterol With Diet
Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you
Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:
| Calories per Day | |
|---|---|
| 69-97 grams | 17 grams |
Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.
Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.
Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include
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Three Ways To Lower Your Triglyceride Levels
by Health Professional
Last week I talked about and how they affect our health, and this week we want to go a little further in that discussion, to look at some of the dietary changes which will help you reduce your triglyceride levels.
Three Ways to Lower Your Triglyceride Level. Reduce your processed carb intake
The standard advice, which gravitates towards a diet lower in fat as a way to protect your heart, may be doing more harm than good.
The fact is, that when most people go on a low fat diet they replace those calories from fat with calories from carbohydrate foods.
Think about how much bread, pasta, potato chips, cookies, breakfast cereals you eat in the course of one day”. do carb foods make up the highest percentage of your energy intake ?
If your diet is high in these sugary foods, then you will be increasing your triglycerides levels as a result.
A 2008 study published in the New England Journal of Medicine, compared a low-carb diet versus a Mediterranean diet versus a low-fat diet. They found that triglycerides were reduced most in the low-carb group 23.7 mg/dL as compared to 2.7 mg/dL in the low-fat group.
They also found that the ratio of total cholesterol to HDL cholesterol decreased during both the weight-loss and the maintenance phases. The low-carbohydrate group had the greatest improvement, with a relative decrease of 20 percent, compared to a decease of 12 percent in the low-fat group.
So, which foods should routinely be avoided?
2. Watch your drinks
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.
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Increase Fibre Quantity In Your Diet
High-fibre foods are also rich in carbohydrates, however, they are more complex to break down and are gradually absorbed by the body. Dietary fibre also helps you feel full without having consumed excess calories. Therefore, it directly lowers your triglyceride levels.
Choose healthy fats
The main source of triglycerides is fats, themselves. Thereby, a reduction in the fat content that you consume can help you achieve good triglyceride levels. However, fat is also an essential component of your body. There are both healthy and unhealthy fats. In order to reduce triglycerides, you should aim to consume more healthy fats and decrease your intake of unhealthy, saturated fats. Healthy fats include omega-3 fatty acids that are found in oily fish, olive oil and other supplements.
Add More Fiber To Your Diet
Fiber is the part of your food that isnt digested, and its important because it helps you feel full. According to a study published in February 2019 in the journal Current Developments in Nutrition, dietary fiber can reduce the risk of high triglycerides in young to middle-aged adults who are overweight or obese. In general, fiber-rich foods also have carbohydrate content that is more complex and can lead to more gradual absorption by the body, which can also help temper the triglyceride increase that occurs after meals, says Michael Wesley Milks, MD, a cardiologist and assistant professor of clinical medicine at The Ohio State University Wexner Medical Center in Columbus. Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables.
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A Promising New Treatment For High Triglycerides
- By Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing
When you think about fat circulating in the bloodstream, you might immediately think of cholesterol. But theres another type of fat you shouldnt ignore: triglycerides. As with cholesterol, high triglycerides can also increase the risk of having a heart attack. Existing drugs for lowering triglycerides arent that good at reducing heart attack risk. Thats why a report on a new way to lower triglycerides, New England Journal of Medicine, is generating some excitement among cardiologists.
Keep A Healthy Weight
Whenever you empty more calories than your body needs, then your body turns those calories into triglycerides and stores them in the form of fat. Having a healthy body weight and reduces the form of excess calories in your body in an effective way. According to some researchers, even if you lose 5 to 10% of your body fat, then it can lower the risk of triglyceride levels and heart attack.
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