If you are suffering high
triglyceride levels, this can be a risk factor for various health conditions
including heart disease. However, you should know “Effective ways to reduce elevated triglyceride
levels” So, avoiding of limiting the foods which contains saturated fats, high
amount of sugar, refined carbohydrates, excessive alcohol and Trans fats.
Besides, a regular exercise and other dietary changes, may help lower your
levels.
This article reviews Effective
Ways to Reduce Elevated Triglyceride Levels by different types of foods, types
of diets and changes in lifestyle habits.
Effective Ways to Reduce Elevated Triglyceride Levels
What are triglycerides and what is their role in the body?
Triglyceride is a type of
blood fat that accumulates in fat cells in the body. After eating a diet, the
body converts the calories that are not needed into triglycerides, which it
stores in fat cells for later use. Triglycerides are the body's main source of
energy. If the body doesn't need the energy immediately, the triglycerides are
stored as fat.
Its
primary function is to fuel the body, especially during periods of high energy
demand. High levels of triglycerides in the blood can lead to a person's health
risk in many areas, such as obesity and pancreatitis. It can also increase the
risk of cardiovascular disease, diabetes, and other health problems. Causes of
high triglyceride levels may include certain medical conditions, medications,
lifestyle choices, and genetics.
What
is healthy levels of triglyceride?
Triglycerides
are an essential energy supply for your body, and also having excess
triglycerides in your blood may increase your risk of heart disease. Following are
guideline of triglyceride levels for adults in milligrams per deciliter (mg/dL):
- Normal – less than 150 mg/dl
- High / border line – 150 to 199 mg/dl
- High – 200 to 499 mg/dl
- Very high – 500 and above mg/dl
If
a person have fasting blood triglyceride levels are consistently 150 mg/dl or higher, doctors mention to
high blood triglycerides as hypertriglyceridemia.
Some factors may contribute to high blood triglyceride levels,
like fatness or unmanaged diabetes, frequently drinking alcohol, and consuming
a high calorie diet.
Effective Ways to Reduce Elevated Triglyceride Levels:
High Triglyceride levels can
be lowered through a number of methods, some of them are as below.
A. A. Change
in lifestyle habits:
1. 1. Control your weight
To
keep your body weight and triglycerides in check, you need to eat healthy calories
and get rid of extra calories. Overweight makes it harder for your body to
break down sugar and other carbs, which can result in high triglycerides. If
you eat more calories than you need, your body will convert those extra
calories to triglycerides and store them in your fat cells. You need to keep up
with your daily activity and calorie intake until your body is burning as many
calories as you are consuming. To do this, you need to have a nutritious diet
and a healthy lifestyle. It is recommended to lose 5 – 10% of your body weight,
which is enough to significantly reduce your triglycerides, after following
your doctor's advice.
2. 2. Regular Exercise
If
you have high triglycerides this is the time to start exercising. Exercise is a
reliable way to reduce triglycerides, especially when you include it in your
weight loss program. Exercise increases your body's ability to break down
sugar, which reduces the amount of glucose in your blood that your body
converts into triglycerides. Numerous studies have shown that regular aerobic
exercise helps lower triglycerides in those with heart disease, and generally
recommends at least a 30 minute moderate-intensity exercise session five days
per week. Generally, any form of exercise can help lower triglyceride levels,
and may even increase levels of good cholesterol. However, some research has
shown that daily exercise of a higher intensity for a shorter duration is more
effective than moderate exercise over a longer period of time.
 |
| Exercise is a best way to reduce triglycerides |
3. 3. Limit alcohol intake
Several
studied found that avoidance of too much alcohol intake is part of a
heart-healthy lifestyle. Alcohol beverages are quite high in sugar, carbs,
and calories, and these can be converted into triglycerides and stored in fat
cells, if these calories not used. Excess alcohol may also affect your liver,
which can hinder with your capability to metabolize fat. Generally, one drink
per day for women and two drinks per day for men, may expressively raise your
triglyceride levels.
Therefore,
most researchers suggests
that consume moderate alcohol doesn’t increase triglyceride levels,
but excessive drinking does. Further, it helps in reducing risk of
heart disease.
B. B. Change is
eating habits:
1. 1. Select healthy fats over saturated fats
The
best way to naturally reduce triglycerides and cholesterol is to eat healthy
fats. Eating foods high in monounsaturated, polyunsaturated, and omega-3 fatty
acids can help lower blood triglyceride levels and replace carbohydrates in
your diet. Omega-3 fatty acids are found in oily fish (salmon, herring, and
other oily fish), as well as in olive oil and dietary supplements. Some studies
have shown that consuming saturated fat may raise blood triglycerides, whereas
consuming polyunsaturated fat helps in lowering blood triglyceride levels. To
get the most benefit from triglyceride reduction, choose and use heart-healthy
fats such as olive oil and replace them with other types of fats in your diet,
such as Trans fats and highly processed vegetable oils.
2. 2. Begin a regular meal pattern
A
few studies have shown that eating 3 meals a day significantly reduces
triglycerides compared to eating irregularly, fewer or more meals a day. Eating
regular meals can also help you become insulin sensitive and may lower your
blood triglycerides. After eating a meal, the pancreas sends a signal to
release insulin into your bloodstream. Insulin is responsible for transporting
glucose to your cells for use as energy. If your blood has too much insulin,
your body may become resistant to insulin, making it difficult to use insulin
effectively. This can lead to a build-up of both glucose and triglyceride
levels in your blood. Therefore, following a regular eating schedule can help
you avoid insulin resistance, high triglycerides and can reduce many risk
factors for heart disease.
3. 3. Avoid trans fats
Trans
fats are harmful to your heart because they raise your triglyceride levels and
lower your LDL or bad cholesterol levels. Trans fats are made by mixing
hydrogen with liquid vegetable oils to extend their shelf life and improve the
taste of many commercially fried and baked foods. They may also be found in
small amounts in many animal products. Because of their inflammatory properties,
Trans fats have been linked to a variety of health issues, including heart
disease, and increasing LDL or bad cholesterol. Therefore, limiting your intake
of highly processed and fried foods can help reduce your Trans fat intake.
Additionally, replacing your Trans fats with a polyunsaturated fat in your
daily diet could help reduce your triglyceride levels.
4. 4. Avoid
excess sugar
Although
sugar has a sweet flavor, it has little nutritional value. It also increases
your triglyceride levels and adds empty calories to your food. Eating or
drinking too much simple sugars, such as alcohol, refined grains and added
sugar, can raise your triglyceride levels by 50% more than those who did not
consume them regularly. This is because when you eat sugary foods it is easy to
consume more calories than you need. The excess calories will turn into
triglycerides which can cause serious problems. For example, researchers found
that people who consumed 25 percent of calories from sugar had twice the chance
of dying from heart disease compared to those who ate sugar significantly less.
To reduce your triglyceride and cholesterol levels naturally, limit sugar
intake, such as candy, sweetened beverages, cookies and pastries, and avoid
high-fat foods. The American Heart Association recommends that women consume 6
teaspoons of added sugar daily and men 9 teaspoons.
5. 5. Consume low carbohydrate diet
If
you want to lower your triglycerides, avoid refined carbohydrates, such as
baked foods. Instead, try to eat more raw, high-fiber carbohydrates, like
vegetables, beans, whole grains, and whole wheat pasta and brown rice. Eating
fruits can also help you reduce your sugar cravings, unlike high-sugar foods.
Carbons come from plant foods and are the primary source of energy for many
people's diets. Processed foods, like white bread, rice and pasta, are made by
removing the outer grain and turning them into sugar more easily. Eating
whole-grain foods instead of processed foods can help reduce your triglyceride
levels, and a low carb diet can lead to a significant reduction in your blood
triglyceride levels.
6. 6. Eat
more fiber
Fibers are beneficial for your health. Eating more fiber in your diet reduces the
absorption of fats and sugars in your small intestine and helps lower your
blood triglyceride levels. Some studies suggest that eating more fiber in
someone who is overweight or obese may lower their triglyceride levels and help
improve their overall health. If you eat a high fiber cereal with a breakfast
that is high in fat reduction post-meal, your triglyceride levels will increase
by 50%. Fiber can be found in: whole grains nuts seeds vegetables legumes
cereals fruit some foods also contain fiber.
Eat more fiber to lower triglyceride levels
C. C. Foods that can help lower triglycerides:
1. 1. Add soy protein to your diet
Adding
soy foods in your daily diet seem to have a positive effect on cholesterol and
triglycerides, because they contain isoflavones, plant compounds that with
numerous health benefits. However they are widely recognized for its role in
lowering LDL (bad) cholesterol, and to reduce blood triglyceride levels.
Several studies found that steady intake of soy protein may significantly lower
triglyceride levels in postmenopausal women. Soy protein may
be found in soy milk, soybeans (edamame), tofu, and tempeh. Therefore consuming
soy protein instead of animal protein can help reduce blood triglycerides.
2. 2. Eat oily fish
Fatty fish or
omega-3 fatty acids are well known for its benefits on heart health and capability
to lower blood triglycerides. They have important polyunsaturated fatty acids
that the body cannot make, however this must be consumed through diet only.
A person
should consume two servings of oily fish a week to reduce their risk for heart
disease and stroke. One study found that eating salmon twice a week can
help decrease blood triglycerides. Omega-3 fatty acids are high in Salmon,
tuna, sardines, and mackerel.
3. 3. Eat more tree nuts
Tree
nuts contain several heart-healthy nutrients, which includes fiber, omega-3
fatty acids, and unsaturated fats. They all help together to lower blood
triglycerides. Few studies suggest that eating 3–7 servings of tree nuts per
week can help reduce blood triglycerides. Tree nuts may include walnuts,
cashews, Brazil nuts, pecans, almonds, pistachios and many more.
4. 4. Vegetarian
diet
Several studies found that consumption of a
vegetarian diet regularly may help decrease low-density lipoprotein (LDL)
cholesterol level, and high-density lipoprotein (HDL) cholesterol level. However,
a well-planned, nutritious diet vegetarian or otherwise can plays a role in
maintaining a healthy body.
Eat nutritious diet to lower triglyceride levels
Example meal plan:
The following is an example
meal plan that may help people lower their triglyceride levels.
|
|
Breakfast |
Lunch |
Snack |
Dinner |
|
Option 1 |
Porridge
with low fat milk or plant milk, topped with pumpkin seeds and berries |
Sardines
on whole grain toast with a portion of salad greens |
A
banana, some almonds |
Butternut
squash and tofu curry served with cauliflower rice |
|
Option 2 |
A
buckwheat pancake with blueberries and low fat yogurt |
Spinach,
avocado, tomato, and hummus salad |
Celery
sticks and nut butter |
Vegetable
and bean chili served with steamed kale |
|
Option 3 |
Salmon,
a poached egg, and watercress on a slice of whole grain rye bread |
Lentil and
vegetable soup with oatcakes |
A
boiled egg and whole grain pita slices |
Chicken
and vegetable stir-fry with brown rice |
What
are the natural supplements to lower triglyceride levels?
There are several natural
supplements may have the possible to lower blood triglycerides. These
supplements are regulated by the Food and Drug Administration (FDA), like
others pharmaceuticals, and supplements. However, always better to speak with
your doctor before starting any supplements.
Below are a few of the main
supplements that may provide benefits:
- Curcumin may cause a substantial drop in triglyceride and LDL (bad) cholesterol levels.
- Fenugreek used to encourage milk production, and its seeds have also been shown to be effective at decreasing blood triglycerides.
- Fish oil has powerful effects on heart health, and is rich in omega-3 fatty acids, which helps to decline triglycerides and several other risk factors for heart disease.
- Vitamin D supplementation can also help reduce complete triglyceride levels.
- Guggul
herbal supplement could be as effective as reducing triglyceride levels.
- Garlic extract may
help decrease triglyceride levels because of its anti-inflammatory properties.
Conclusion:
Change in dietary and
lifestyle can make a major impact on your triglyceride levels. To stay healthy
plan a few strategies that can help lower your blood triglycerides, such as
select unsaturated fats instead of Trans fats, reducing intake of carbohydrates
and added sugars, and daily exercising. With these few simple lifestyle dietary
modifications, you can improve your overall health at the same time. You need experiment
with a few of the tips listed above and steadily incorporating other strategies
into your routine to make more lifelong, sustainable changes that are easier to
stick to.
You need to acknowledge
that elevated triglycerides is an
important health issue, and managing your levels is a significant component
of preventing heart disease. It is suggested to consult with
your doctor before changing your diet plan or supplements.
FAQ:
Q1. How can I lower my
triglycerides through diet and lifestyle changes?
Answer: To
reduce triglycerides, focus on eating a healthy, heart-healthy diet with lots
of whole foods like fruits, veggies, whole grains and lean proteins. Cut down
on refined sugars, saturated and trans fats, which can increase your
triglyceride levels. Exercise regularly helps to manage your triglycerides by
improving your insulin sensitivity and lowering the amount of fat in your
bloodstream. Losing weight and cutting down on alcohol are also important parts
of a complete approach to lowering your triglycerides through lifestyle
changes.
Q2. How are
triglyceride levels measured, and what is considered normal?
Answer: A
simple blood test is used to measure triglyceride levels after fasting.
Generally, triglyceride levels in the normal range are less than 150 mg/dL.
Anything above 150 mg/dL may put you at risk for cardiovascular problems and
may require lifestyle changes or medical treatment.
Q3. What are the causes
of high triglyceride levels in the blood?
Answer: High
blood triglyceride levels can be caused by a variety of things. Eating a
high-fructose diet, drinking too much alcohol, being overweight, and not
getting enough exercise can all lead to high triglyceride levels. Some medical
conditions, such as diabetes, low blood pressure, and kidney disease, can also
affect the balance of triglyceride levels in your blood.
Q4. What is the
relationship between triglycerides and heart health?
Answer: Triglycerides
play a major role in cardiovascular health. High levels of triglyceride in the
blood are linked to a higher risk of heart disease. When triglyceride levels
are too high, they can build up in the arteries and cause atherosclerosis, a
type of fatty build-up that can lead to heart attack and stroke. High
triglyceride levels are also linked to other risk factors, such as obesity and
diabetes, as well as high blood pressure. All of these factors can have a
knock-on effect on your cardiovascular health. Lifestyle changes, such as
eating right, exercising regularly, and controlling your weight, can help lower
your triglyceride levels and reduce your risk of heart complications.
Reference used:
https://www.webmd.com/cholesterol-management/ss/slideshow-triglycerides-tips
https://www.healthline.com/nutrition/13-ways-to-lower-triglycerides
https://www.everydayhealth.com/heart-health-pictures/why-triglyceride-levels-matter.aspx
https://greatist.com/health/how-to-lower-triglycerides#how-to-lower-triglycerides-naturally
https://www.medicalnewstoday.com/articles/high-triglycerides-diet
0 Comments