Triglycerides are essential as they provide the body with energy, but any excesses in its limits leads to major risk of developing a heart disease or being plagued by a heart stroke. Therefore it is of utmost importance to keep these levels in check (which rise quite easily owing to the lifestyles of today). Here, we bring 14 tips to lower your triglyceride levels.
14 Tips to Lower Your Triglycerides
Although an important nutrient, fats need to be kept in check. While medicines may be required for some to maintain healthy triglyceride levels, here are 14 tips to lower your triglyceride levels.
#1. Lose weight: It is the tendency of the body to turn extra calories, which are not consumed by it into fat cells and store for future use. It is these fat cells that are the source of the problem of high triglycerides. Hence, losing weight is one of the 14 tips to lower your triglyceride levels. Losing even 5-10% of weight shows considerable change in blood triglyceride levels.
#2. Restricting sugar consumption: Another one of the major contributors of the triglycerides in your blood stream is the excess sugar. Commonly consumed in sweets, soft drinks and fruit juices, this hidden demon is identified as a culprit in the increasing triglyceride levels. One of the effective 14 tips to lower your triglycerides is to cut down on sugars.
#3. Lower carbohydrates: the relationship of sugar is similar to the relationship of carbohydrates with triglycerides. One of the important tips to lower triglyceride levels, it is important to lower carbohydrates in your diet. In fact, simple carbs can be replaced with complex ones for good health.
#4. Exercise: High density lipoprotein or HDL cholesterol has an inverse relationship with low density lipoprotein or LDL cholesterol. Exercise is one way to boost HDL and protect yourself from LDL and triglycerides. While it also helps in maintaining ideal weight, regular exercises is one of the key tips to lower your triglycerides.
#5. Increase the intake of fiber: The perfect antidote to fat is fiber that helps in absorption of fat and sugar in the body. Fruits, vegetables, legumes, whole grains, nut and cereals are good sources of fiber. One of the best tips to lower your triglycerides is to increase your fiber intake with these hi-fiber foods.
#6. Bank up on omega 3 fatty acids: Mostly found in fish like Salmon, herring sardines and tuna particularly, omega 3 fatty acids effectively fight against rising LDL cholesterol and triglycerides. Consuming fish regularly is one of the important tips to lower your triglycerides.
#7. Setting regular eating patterns: Insulin resistance is another one of the common causes of high triglycerides in blood. Having too much insulin in the blood stream makes the body resistant to it, which further makes it difficult to get consumed effectively; this in turn causes high triglyceride levels. It is believed that unhealthy and unmanaged meal patterns are a major cause of decreased insulin sensitivity, which increases the risk of diabetes. One of the 14 tips to lower your triglycerides is to have healthy meals at regular intervals.
#8. Decrease the intake of the alcohol: Alcohol does a lot of damage to human organs. The effect that it has over increasing high triglycerides levels is alarming and requires immediate attention. Binge drinking is the worst in this case, but moderate drinking has also been linked to high triglyceride levels. So, one of the best tips to lower your triglycerides is to completely avoid or limit alcohol intake.
#9. Consume soy: One of the very effective weapons to fight off the rising triglycerides is increasing the content of soy protein in your diet. Soy protein contains isoflavones, a plant compound that has many benefits, but is exceptional in lowering LDL cholesterol levels. A simple moderate inclusion of foods like soybeans, tofu and edamame in your daily diet is one of the 14 tips to lower your triglycerides.
#10. Choose the right fats: Found in red meat, poultry, coconut oil, palm oil and baked and processed foods, trans-fat and unsaturated fats are quite a contributor to the high triglyceride levels in the blood stream. These compounds are extremely harmful for the human body and even a moderate consumption of these foods has resulted in high levels of LDL cholesterol. Replacing them with the healthy poly-unsaturated and monounsaturated fats (found in sunflower oil, canola oil, olive oils and soybean oil) is among the ideal solutions for lowering LDL cholesterol levels. So, choosing the right fats is one of the essential tips to lower your triglycerides.
#11. Include tree nuts into the diet: With their healthy ingredients like fiber, omega 3 fatty acids and unsaturated fats, tree nuts are the perfect inclusion to the diet to lower your triglyceride levels. Almonds, pecans, walnuts, cashews, pistachios, Brazil nuts and the macadamia nuts are the examples of the tree nuts. Munching on healthy nuts is a one of the 14 tips to lower your triglycerides.
#12. Going in for the natural supplements: Nature has blessed us with a number of natural products with health benefits that help you control the rising levels of triglycerides. These include fish oil, fenugreek, garlic and curcumin. These may be taken with medical advice but is one of the effective 14 tips to lower your triglycerides.
#13. Limit fructose: Studies have found another culprit behind high LDL cholesterol levels can also be related to the intake of excessive sugar in the fruits and dry fruits in taken in large quantities. Dried fruits like raisins and dates are the richest source of the fructose whereas fresh fruits like grapefruit, strawberries, bananas and peaches are comparatively low on fructose. To limit fructose intake is one of the tips to lower your triglycerides
#14. Last Resort, Drugs: The last and the most essential of all tips to lower your triglycerides is to take medications as prescribed. For triglyceride or cholesterol levels that are very high, there is an increased risk of heart diseases and other lifestyle disorders. Hence, your physician may prescribe medicines, which you need to take in addition to a healthy diet and regular exercises.
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