Are you aware how to handle your triglyceride levels? These fatty kinds of lipids present in your blood can be harmful for your health. Like LDL (the bad type of cholesterol), elevated triglycerides levels can raise the risk of stroke and heart disease, even though LDL levels are controlled. While they are crucial for energy storage, increased levels of triglycerides can cause atherosclerosis (the accumulation of fatty deposits within the arteries) and different cardiovascular conditions.
An Overview of Triglycerides
Triglycerides are a common type of lipid (fat) in the bloodstream, comprising the body’s main energy source. They play a vital role in energy storage and transport.
Triglycerides are discharged into the bloodstream to supply the body with energy and aid transport fat-soluble vitamins and dietary fats.
Elevated triglycerides lead to the narrowing and hardening of arteries, a condition termed atherosclerosis. This can cause several cardiovascular complications, like stroke, heart attack, and peripheral artery disease.
By following lifestyle changes and subscribing to medical suggestions, individuals can successfully regulate triglyceride levels and lower their risk of cardiovascular diseases. Factors that can raise triglyceride levels include physical inactivity, obesity, excessive sugar consumption, and specific medications. Conversely, keeping a healthy weight, exercising frequently, restricting sugar intake, and controlling underlying medical conditions are means to reduce triglycerides naturally.
Triglycerides are generally measured together with cholesterol, and numbers above 150mg/dL are typically considered high.
These are some natural ways to lower triglycerides and boost your overall health.
1. Shed Weight
If you are obese or overweight, losing even a little amount of weight can substantially affect your triglyceride levels. Strive to shed 5-10% of your body weight. This can be accomplished through a mix of regular exercise and healthy eating. By decreasing your body fat, you can enhance insulin sensitivity and bolster the disintegration of triglycerides for energy.
2. Raise your Consumption of Monounsaturated and Polyunsaturated fats
Polyunsaturated and monounsaturated fats can aid reduce triglyceride levels by decreasing the generation of extremely low-density lipoproteins (VLDLs), which constitute particles that carry triglycerides from the liver to different regions of the body. Moreover, these fats can aid elevate the splitting of triglycerides for energy.
Abundant sources of monounsaturated fats include avocados, olive oil, and nuts. Rich sources of polyunsaturated fats comprise fatty fish, like mackerel, tuna, and salmon, along with chia seeds, flaxseed, and walnuts.
3. Lower your Consumption of Saturated and Trans Fats
Trans and saturated fats are infamous for increasing triglyceride levels. Saturated fats are present in full-fat dairy products, red meat, and some tropical oils. Trans fats are present in processed foods, like margarine, fried foods, and baked products. Rather, go for polyunsaturated and monounsaturated fats, which can aid reduce triglycerides.
4. Restrict your Intake of Added Sugars
Added sugars can increase triglyceride levels by triggering the manufacture of VLDLs in the liver. Sugary drinks, like juice, soda, and sports drinks, are primary sources of added sugars. Further, cookies, candies, and different desserts are also rich in added sugars. You should not eat above 200 calories of added sugar each day. By restricting your consumption of added sugars, you can aid lower triglyceride production and lessen your general risk of heart disease.
5. Drink Lots of Water
Remaining hydrated can assist to reduce triglyceride levels by supporting the disintegration of triglycerides for energy. If you are dehydrated, your body is more prone to collect triglycerides as fat. Strive to drink 8 glasses of water daily to remain hydrated and aid decrease your triglyceride levels.
6. Eat Greater Amount of Soluble Fiber
Soluble fiber can aid reduce triglyceride levels by attaching to bile acids in the digestive tract. Bile acids are manufactured from cholesterol within the liver, and when attached to fiber, they are defecated in the stool. This lowers the amount of cholesterol present for the manufacture of triglycerides. Plentiful sources of soluble fiber comprise oats, pears, beans, Brussels sprouts, and apples.
7. Exercise Frequently
Exercise can aid decrease triglyceride levels by raising the activity of lipoprotein lipase (LPL), an enzyme that splits triglycerides. Aim for minimum thirty minutes of moderate-strength exercise many days of the week. Moderate-strength exercise includes biking, jogging, brisk walking, and swimming.
8. Give Up Smoking
Another, and a hardly known reason of high triglycerides constitutes smoking. Smoking can increase triglyceride levels by impairing the lining of blood vessels. This injury can render it harder for the body to eliminate triglycerides from the blood. Giving up smoking can aid boost blood vessel health and decrease triglyceride concentrations.
9. Get Adequate Sleep
Obtaining sufficient sleep can aid to reduce triglyceride levels by controlling hormone production. When you are sleep-deficient, your body forms more of cortisol, the stress hormone, which can heighten triglyceride levels. Strive for 7-8 hours of sleep each night to aid control hormone production and decrease triglyceride concentrations.
10. Curb Your Alcohol Consumption
Alcohol can elevate triglyceride levels by raising the formation of VLDLs in the liver. Due to its increased sugar and calorie content, alcohol often plays a part in this issue by providing surplus energy that the body converts into triglycerides. If a person has a genetic predisposition for raised triglyceride levels, the intake of alcohol could aggravate this situation, resulting in greater increases in these levels.
If you consume alcohol, restrict your consumption to not exceeding one drink every day for women and 2 drinks every day for men.
11. Avoid Refined Foods
Carbohydrates are sourced from plant foods and form the primary source of energy in the diets of most people. The carbohydrates you receive from processed foods, like rice, white bread, and pasta, have been processed to peel off their outer grain. These “white foods” get transformed to sugar more conveniently, as per the AHA (American Hospital Association). By selecting whole-grain foods in place of processed foods, you can reduce your triglyceride concentrations. Examples of whole-grain foods comprise whole-wheat pasta, whole-grain bread, brown rice, and whole-grain cereal. A good common tip: To aid reduce your triglycerides, refrain from foods that contain the word “bleached” in the initial ingredient.
12. Eat the Proper Carbs
Ensure to include healthier sources of carbs – high fiber complex carbs such as whole grains, veggies, fruits, legumes, and beans – as you’re giving up sugar.
Fiber can prevent extra sugar and fat from being assimilated in your small intestine, which can lessen the quantity of triglycerides in your blood. It can also help to satiate you, so you get less chance to overeat or snack thoughtlessly and intake more calories than you require.
13. Take a Supplement
Studies display that natural supplements, like fish oil, curcumin, and fenugreek, may have an advantageous impact of triglyceride levels.
Some research also indicates that guggul and garlic extract could reduce triglycerides, though majority of studies have highlighted animals.
Ensure that you choose a safe, good quality supplement and obtain your doctor’s approval before attempting it.
14. Pick Healthy Fats In Place Of Saturated Fats
Another way to reduce cholesterol and triglycerides naturally is by consuming healthy fats. Omega-3 fatty acids reduce triglycerides and bad cholesterol by elevating fat metabolism, as per the Mayo Clinic. Omega-3 fatty acids are present in oily fish, like herring and salmon, dietary supplements, and olive oil.
Bottom Line
By implementing little changes in your eating habits, routine, and physical activity you can decrease triglycerides naturally. While medications to achieve the results are also available, maintaining a disciplined lifestyle can help to maintain healthy triglyceride levels over the long term.
