12 Easy Ways to Lower High Levels of Triglycerides
Do you see extra flab on your body? Does your blood test show a high level of triglyceride? If the answer to these questions is a yes, then there is a cause of concern as you might need to lower triglyceride levels in your body.
What Are Triglycerides?
Triglycerides are fats that store energy in the body. But too much of triglycerides can harm your body, especially leading to cardiovascular diseases and strokes.
Risk factors for unhealthy triglycerides levels are obesity, regular alcohol use, uncontrolled diabetes, and a high-calorie diet. As a high level of triglycerides clogs walls of the arteries with plaque and deposits, you must lower the levels.
An unhealthy level of this fat also causes metabolic syndrome. This health disorder gives rise to several health issues, especially those related to your heart. It also may give rise to several other health issues related to the function of hormones.
The below-given post talks about ways you can reduce the triglyceride high level. We take you through lifestyle and dietary changes that may help you in this goal. There is some information on cholesterol tests and natural supplements for the reduction of unhealthy fats as well.
How to Lower Triglycerides
1. Watch out What You Eat
You must avoid foods that are high in triglycerides. This is why doctors may ask you to stay away from consuming too much sugary and high-saturated fat-containing foods.
These edibles are red meat, whole milk, butter, cheese, creamy desserts, ice creams, etc. Include nuts such as cashews, Brazil nuts, almonds, pistachios, pecans, Macadamia nuts, etc.
2. Include More Fibre
Eat more fibrous food items as these will help lower triglycerides. Thus, you must replace a few foods with healthier options.
For instance, swap white flour with whole grains. Include berries and steel-cut oats instead of sweet cereals and processed items. Try out garbanzo beans, salads, and vegetables. Replace white rice with brown rice.
You should moderate the consumption of foods such as pasta and potato.
3. Be Wary of Sweet Tooth
Do you crave sugary foods? Then you may have to keep a check on your sweet tooth. Sugary foods have high triglycerides, especially sugar from fructose. Avoid foods with added sugar such as candy, baked goodies, flavored yogurt, soda, etc.
4. Consume Healthy Fats
Healthy fats are good for your body. Consume foods that consist of polyunsaturated and mono fats. Some of the foods to choose are walnuts, avocados, canola oil, olive oil, chicken without skin, etc.
You must restrict the consumption of processed foods and trans fats, such as crackers, stick margarine, cakes, French fries, etc. Do not consume much red meat, cheese, buttery goods as these contain saturated fats.
5. Quit Smoking
If you smoke, then you will decrease the level of HDL (high-density lipoprotein). HDL is the good cholesterol that combats a high level of triglycerides.
If you are a chain smoker, then you may join a rehab center and follow practices that help quit smoking. A small change in time can bring better results to your health. Quitting smoking can even improve your sleep; reduce symptoms of diabetes, cardiovascular disease, and lung diseases, etc.
6. Read the Food Labels
One of the ways to spot added sugars is to read the labels on food. Look out for words that end in ‘ose’ such as glucose, sucrose, maltose, lactose, dextrose, etc. Also, words such as corn syrup, brown sugar, too must be looked out for. Other terms to be wary of are cane syrup, raw sugar, fruit juice concentrates, mal sugar, cane sugar, and molasses.
7. Moderate the Consumption of Alcohol
Excess consumption of alcohol can cause higher levels of triglycerides. So whenever you wish to chill out over a glass of beer or wine, or any other cocktail, replace it with unsweetened fruit juices or lime juices. You may even try out herbal and iced teams without any added sugar. If possible quit drinking alcohol altogether, especially if you have a history of several health disorders.
8. Add Greens and Nuts
You should include nuts and greens in your diets such as spinach, walnuts, kale, flaxseeds, salad greens, Brussels sprouts, and beans. These dietary additions fight bad cholesterols and lower their level. These even provide your body with other essential nutrients, ensuring overall wellbeing.
9. Get Over Sweetened Beverages
If you wish to lower the level of triglycerides, then cut back on sweetened beverages. So, next time when you crave sodas and sugary drinks containing fructose or sugars, then keep a check on your craving. It is recommended to not consume more than 36 ounces (estimated as three cans of 12-ounces soda) of sugary drinks, per week.
10. Get Physically Active
If you have a few extra pounds on your body, then start with regular workouts to get fit. To get back in shape you must exercise daily for about 30-60 minutes.
If you are new to exercising, then start with a brisk walk each day. You can go for a swim or join an aerobics class. Repeat this at least five days a week. At the end of the day, breaking sweat will eliminate flab and bring down the triglyceride levels. It has been found that regular exercise can contribute to reducing triglycerides by 20 percent to 30 percent.
11. Replace Red Meat with Fish
Fishes that contain omega-3 fats lower triglycerides. So you must consume fishes such as halibut, lake trout, herring, albacore tuna, mackerel, sardines, and salmon. You may replace red meats with these. Eating omega-3 rich fishes twice a week can reduce the level of triglycerides.
12. Choose Natural Supplements
There are a few natural supplements that may lower blood triglycerides. However, it is best to follow your doctor’s recommendations even if you wish to try natural supplements:
- Fenugreek: This supplement is primarily used to increase milk production in women. But, fenugreek seeds can also lower triglycerides levels.
- Fish Oil: It has been noted that consuming fish oil supplements reduces the level of triglycerides by 48%. These also have positives effect on overall health.
- Guggul: This is an herbal supplement. It has proven results of lowering levels of triglycerides because of its anti-inflammatory properties.
- Curcumin: Supplements with low doses of curcumin can reduce the level of triglycerides in the blood.
- Extract of Garlic: Several studies provide that garlic extract lowers triglyceride levels. Even this supplement has anti-inflammatory properties.
Blood Test to Check Cholesterol and Triglycerides Levels
A blood test to check cholesterol levels can show the triglycerides levels. You must consult your doctor and discuss any current medicines you are taking and past health problems.
If your family has a history of cholesterol or heart-related diseases, then you must get a blood test done soon.
Testing for cholesterol is also suggested if you have kidney disease, obesity, diabetes, metabolic syndrome, or a slow thyroid gland.
The normal level of triglyceride is less than 150 mg/dL. High level is 200-499 mg/dL. Borderline level is 150-199 mg/dL. The very high level is 500 mg/dL and up.
As we come to understand, a high level of triglyceride can cause a host of health issues. Especially, high levels are not good for your metabolism and heart. Certain changes in lifestyle and diet can help in a big way. You must also monitor the level of triglyceride regularly if you have a history of heart diseases, or your family has one. Follow all the suggestions of our doctor, including intake of medications if any, to lower the level of triglycerides in your bloodstream.
February 25, 2020 Sam Bell