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How To Reduce Triglycerides Naturally With Indian Food

What Vitamins And Supplements Help Lower Triglyceride Levels

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Fish oil lowers triglycerides. The dose needed to reduce triglycerides is 1 to 4 grams of EPA/DHA per day. Four grams per day has been shown to reduce triglycerides by 25% to 30%. People with the highest triglycerides benefit most. It is worth noting that non-marine omega 3 fatty acids do not appear to lower triglycerides in the same way. The prescription form of synthetic omega-3 fatty acids, Lovasa, Vascepa, or Epanova is approved by the US Food and Drug Administration for people with triglycerides over 500 mg/dL.

Niacin is another supplement for lowering triglycerides. Both regular and extended-release nicotinic acid has been shown to reduce triglycerides by up to 40% . Niacin has the added benefit of increasing HDL and lowering LDL. The high doses of niacin needed to lower triglycerides can cause uncomfortable flushing in some people. To avoid this, niacin can be taken with baby aspirin, with food, or with an extended-release form of niacin/nicotinic acid . Inositol-hexanicotinate, marketed as no-flush niacin, is NOT the same thing and contains very little nicotinic acid.

Fibers, such as chia, flax, psyllium, or bran, help lower triglycerides. Fibrates, a class of cholesterol-lowering drugs that have been used for decades, also have a triglyceride-lowering effect through the same general mechanisms.

There are other supplements with limited research supporting their benefit in hypertriglyceridemia.

Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

Avoid Refined And Processed Foods

You gain a large number of calories from foods that are rich in carbohydrates. However, the carbohydrates you get from refined and processed foods are unhealthy. It is because once consumed, they get easily converted into sugar and lead to a rise in triglyceride. Some common sources of processed foods include rice, pasta and white bread.

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Best Exercises For Lowering Cholesterol

Some research has indicated that it may be that how much you exercise is more important than what kind of exercise you do. That means its worth it to incorporate more activity into your day however you can. Take a walk during your lunch hour, choose the stairs, stand up to take phone calls, or store a jump rope at your desk.

In addition, try to incorporate at least 30 minutes of structured exercise into each day. Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels.

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What Other Lifestyle Changes Help Lower Triglycerides

Pin on Bad Cholesterol

    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 .

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    /11include More Fibre In Your Diet

    We all know fibre helps us in losing weight by keeping us fuller for longer and stopping us from binge eating.

    Some common sources of fibre include nuts, cereals and legumes. Having more fibre decreases the absorption of fat and sugar in the small intestine, which helps lower the triglycerides levels in the blood.

    /1110 Simple Ways To Lower Your Triglyceride Levels

    Triglyceride is a type of fat in your blood. When you eat, your body converts the calories you do not need into triglycerides and stores them in the fat cells to be used as energy later.

    Triglycerides are important for the body as they provide us with energy but too much of triglyceride can increase one’s risk of heart disease.

    Conditions responsible for high triglyceride levels include uncontrolled diabetes, too much alcohol intake, sedentary lifestyle and too much consumption of processed and sugary food items.

    Here are 10 ways to lower your triglyceride levels naturally.

    Also Check: What Does Cholesterol Do For The Body

    Diet Plan To Lower Triglycerides And Lower Cholesterol

    Triglycerides and cholesterol are types of fat in the blood known as lipids.It is a major issue among Indian population. Higher the blood cholesterol, the greater is the risk of heart diseases.Blood cholesterol has different fractions, one is called LDL, the bad cholesterol and other is called HDL, the good cholesterol.

    A balanced diet is needed to maintain the lipid levels. A diet low in saturated fats, low cholesterol, and low-fat is recommended to reduce high triglycerides.All baked products, red meat, high-fat, refined carbohydrates, sugar beverages, junk foodand fried food prepared in hydrogenated oil should be avoided as they may increase the triglyceride levels. Having healthy fats are beneficial in decreasing LDL and increasing HDL.

    How Can Triglyceride Levels Be Lowered

    Remove Cholesterol & Triglycerides, Burn Fat / Samyuktha Diaries

    If your triglyceride levels are high, the next step is for your doctor to check for potential causes. Certain medications, thyroid function issues, poorly controlled diabetes, liver or kidney disease can all cause triglyceride levels to be higher than normal.

    The first steps in treatment to lower triglyceride levels include eating a healthy diet, achieving and maintaining a healthy weight, and aerobic exercise on a regular basis.

    To lower your triglyceride levels, your diet should be:

    • low in fats
    • low in simple carbohydrates
    • low in alcohol

    If you have high triglycerides and low HDL or high LDL levels, you may need to take medication along with making lifestyle changes. If your triglyceride levels are in the very high range you are at risk to develop other medical problems, so you will most likely need to take medication.

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    What Is The Mediterranean Diet

    The Mediterranean diet is a way of eating based on the traditional cuisines of Italy, Greece, and the Mediterranean Sea region. Let’s look at some of the critical elements of the Mediterranean diet.

    • It includes plant-based foods like whole grains, vegetables, legumes, fruits, nuts, seeds. It also has ideal herbs and spices,
    • Fish and seafood exist in very limited amounts, less than 10% of the plate. Red meat and processed sugar is off the plate.
    • This diet focuses on eating healthy fats from olives and sesame seeds.
    • Superior quality cold pressed olive oil is the primary source of added fat in the Mediterranean diet plan. Olive oil provides monounsaturated fat that lowers cholesterol and low-density lipoprotein cholesterol levels.
    • Additionally, nuts and seeds also play an important role in the Mediterranean cuisine.
    • Lentils and pulses are a part of almost every meal.
    • Generous servings of leafy greens such as parsley and lettuce is prominent.

    Make Fruits Your Friends:

    Apples and berries are known to help keep cholesterol levels under control. While consuming fruits in general is good, do try and ensure that you have at least one fruit a day, she says. According to this report by Harvard, apples, grapes, strawberries and citrus fruits are rich in pectin, a type of soluble fibre that lowers LDL .

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    A Few Pointers To Keep In Mind

    • Add fenugreek seeds to your food whenever possible. Besides reducing cholesterol, fenugreek is considered good for the heart.
    • For hard core non-vegetarians, lean meat, fish and chicken can be had but consumption should be limited to 2 servings a day.
    • Choose a cooking oil that is rich in essential fatty acids. Our Indian cooking oils, whichever are available in the market, are all good choices. Go for a variety of oils, for example if you are using groundnut oil, Sesame oil replace it with sunflower oil during your next buy.
    • Limit salt intake to around 2 mg. This might sound difficult but indeed it is for the best and you will get used to it with time.
    • Stop junk food completely. A fruit is always preferred to chips and other snacks when hunger strikes between meals.
    • Avoid eating outside. Home cooked food made with fresh local produce is always the best choice.
    • Use brown rice rather than white rice.
    • Choose fresh fruits rather than canned fruits or juice. Raw foods contain more fiber than processed ones.
    • Eat foods in their most naturally occurring state.
    • Coconut should be avoided.
    • Spices have anti-lipidemic effects. They reduce LDL cholesterol and triglycerides level.

    Remember, you are what you eat. Make healthy diet choices and enjoy a healthy and happy life!

    Note: This is a sample diet plan. Be sure to consult a doctor and get a customized diet plan according to your requirements.

    How Are Triglycerides Different From Cholesterol

    #lowercholesterolnaturally are triglycerides the same as cholesterol ...

    Triglycerides and cholesterol both are types of fats found in your blood. However, they are different from each other.

    Here are the main differences between them.

    • Triglycerides come primarily from the foods we eat, such as butter or oil, and from unused calories, whereas the body produces all of the required cholesterol.
    • The purpose of triglycerides is to provide energy to the body, whereas the purpose of cholesterol is to aid digestion, build new cells, and produce all necessary hormones.

    Its important to remember that triglycerides and cholesterol are important components of a healthy lifestyle. However, things change when their levels rise too high.

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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.

    Indian Diet To Reduce Cholesterol & Triglyceride : Tip 10 Make Distance With Excess Salt

    Salt is essential for regular cooking. But excess salt creates water retention in the body and increases blood pressure. Since weight loss is your prime goal to fix cholesterol levels, you got to be very careful with your salt consumption.

    WHO suggests limiting salt intake to 1 tsp per day. Try to limit it by avoiding packaged and processed food. Salty processed foods like instant noodles, instant pasta, soup, bhujia, mixture, salad dressing, sauce, etc contain enormous amounts of salt which give you 4 to 5 times more salt than WHO recommendation.

    Try to mix iodized salt and rock salt in a 1:1 ratio for regular consumption. This will help to reduce the sodium content to some extent.

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    What Are Normal Triglyceride Levels Triglyceride Ranges

    Getting the right level of triglycerides is important to your sustained health. Doctors use the following triglyceride ranges found in the blood to make determinations about your overall health risks.

    • Normal, healthy triglyceride levels: fewer than 150 milligrams per deciliter of blood
    • Borderline triglyceride levels: 150-199 mg/dL
    • High triglyceride levels: 200-499 mg/dL
    • Very high triglyceride levels: more than 500 mg/dL

    Metabolic Syndrome

    When triglyceride levels are high, one of the major dangers is the threat of metabolic syndrome. Metabolic syndrome refers to several related metabolic disorders that, when found together, increase your chances of developing cardiovascular disease. About 23% of adults are affected by metabolic syndrome.

    To assess metabolic syndrome, doctors look at several factors. When three or more of these factors are found together, the diagnosis of metabolic syndrome can be made:

    • Greater than 150 mg/dL of triglycerides in the blood
    • A fasting glucose level of 100 mg/dL or greater
    • Increased or High blood pressure
    • Low HDL cholesterol , less than 40 mg/dl
    • Belly fat a waist circumference greater than 40 inches in men and 35 inches in women

    Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes. It is usually attributed to a combination of

    Which Foods To Avoid

    Ten Tips to decrease Triglycerides without Tablets, how to reduce triglycerides naturally

    Avoid alcohol, added sugars, refined carbohydrates and saturated fat. Alcohol is known to increase triglyceride levels which can lead to cardiovascular disease . Added sugars are also high in calories and cause insulin resistance, increasing the risk of cardiovascular disease . Refined carbs and saturated fats both contribute to higher blood triglyceride levels which over time will contribute to plaque buildup in the circulatory system and heart disease.

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    Follow A Lower Carb Diet

    Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

    Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

    A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

    A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

    Summary

    Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

    Indian Diet To Reduce Cholesterol & Triglyceride : Tip 7 Relax You Can Have Egg

    Egg especially egg yolk is always under controversy with its cholesterol content. However recent study suggests dietary cholesterol has hardly any link with blood cholesterol level.

    Therefore having a whole egg in a day is absolutely fine even if you have high cholesterol and triglyceride level. Dont just think of cholesterol when it comes to egg yolk. It also contains a good amount of vitamin A, D, E, and other essential minerals.

    So stop throwing the egg yolk and also dont start consuming 3-4 whole eggs every day. Remember, the egg is just a part of your diet along with other foods from the rest 12 categories.

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    Foods That Lower Triglycerides

    Your diet is the main contributor to your overall triglyceride levels, with high calorie, high-fat foods being the main culprits. Eating in excess amounts contributes to this problem as well, as when you take in more calories than you need, the body changes those calories into triglycerides, getting stored as fat. Following some of these tips can help you choose calories wiser and help lower your triglyceride levels:

    • Reduce saturated fats and trans fats. These are commonly found in animal products, fast food, baked goods, and other prepackaged and processed foods
    • Use healthy mono- and poly-unsaturated fats. Found in olive or canola cooking oil
    • Eat more fruits and vegetables. Getting the majority of your calories from these sources make it satisfies hunger and keeps you away from unhealthy alternatives
    • Alcohol in moderation. May be full of empty calories
    • Avoid refined sugars. Typically found in processed foods
    • Eat fish protein once or twice a week. Omega-3 fatty acids found in fish can help lower triglyceride levels
    • Eat plenty of fiber. Fiber increases satiety, and also aid in decreases cholesterol absorption in the gut
    • Limit total dietary cholesterol to 200mg per day

    The following is a list of well-known natural foods that lower triglycerides:

    Ask Your Doctor About Natural Supplements

    Indian Diet To Lower Triglycerides

    Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.

    Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.

    Below are a few of the main supplements that have been studied:

    • Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (
    • ).

    Summary

    Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.

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