Triglycerides are fats found in the blood. As you advance in age, these fats may elevate resulting to heart diseases. Below, you will learn 13 simple ways of lowering tryglycerides to prevent heart diseases.
When you take more calories than needed with the body, the extra calories are stored in form triglycerides. Later, the body converts them into energy, the extra ones are stored in the liver as fats. Moreover, they are essential in the body for efficient supply of energy. However, high levels of them in the body increases the risk of obesity, heart diseases, and stroke. There are several causes of high triglycerides in the bloodstream, including insulin resistance, genetics, excessive intake of alcohol, types 2 diabetes, obesity, sluggish lifestyle, and high carbonate and fats diet. Ways of lowering triglycerides levels in the body include;
Begin the Weight-Losing Campaign
The best way of lowering triglycerides levels is by losing weight. Exess weight decreases the metabolism of sugars and carbs in the body, increasing triglycerides levels. Avoid more intake of calories than needed in the body as it lowers the levels of fats in the body. Therefore, balancing intake of calories and the levels of triglycerides is essential to the health.
Limit Sugar Intake
Excess sugars in the diet increase levels of calories and triglycerides in the body. Also, people without hypertriglyceridemia may undergo a spike in triglycerides, when they consume excess sugars. Avoid alcohol, refined grains, sweet beverages, and added sugars in your diet for effectiveness.
Follow A Low-Carb Diet
Carbs are important in the body. However over consuming them can be unhealthy. Low carbs in the diet leads to heathy triglycerides levels. Avoid high-carb foods including wheat, grains, corn starch, and white Irish potatoes can give your health a magic punch.
Add Fiber To Diet
Fiber is the part of the plant food that cannot be digested. Roughage has multiple uses including easing bowel movement, maintaining hygiene in the digestive system, lowering cholesterol and harmful carcinogen out of the body. Nonetheless, it lowers absorption of fats, sugars in the small intestines and triglycerides in the body. Foods rich in fiber include fruits, vegetables, grains and nuts.
Exercise
Aerobic exercises boost the levels of HDL cholesterol in the body. Good HDL cholesterol levels help reduce triglycerides in the body. Additionally, exercising increases the metabolism of sugars, this lowers the number of sugars converted to triglycerides. Aerobic activities include jogging, swimming, walking, and bicycling. Working out at a high intensity interval is also recommended. Shorter and more intense exercise is effective than longer moderate intensity for lowering triglycerides.
Avoid Trans Fats
Trans fats are unsaturated fats created during hydrogenation where liquid vegetable oils are converted partially to semi-solid. The artificial trans fats, usually are added to processed food to increase their shelf life. Despite being processed to make foods taste better, they may be unhealthy. Therefore, intake of Trans fats may increase the bad LDL cholesterol and triglycerides levels in the body. The trans fats to be avoided include baked and fried food, snacks, refrigerated dough, margarines, and nondairy creamers. Fortunately, saturated fats are healthy and can help lower triglycerides. Saturated fats are mostly sourced from soybeans, sunflower seeds canola oil, walnut, tofu, and flaxseeds.
Eat More Fatty Fish
Fatty fish contains an essential omega 3 fatty acids. The fatty acid is important on heart health and may reduce the triglycerides in the blood. Normalize eating fatty fish at most twice a week. Common types of fatty fish including tuna, salmon, trout, herring, and mackerel. Alternatively, you can obtain omega 3s from flaxseeds, soy foods, walnuts, and canola oil.
Limit Intake Of Alcohol
Limiting the consumption of alcohol is part of a healthy lifestyle. Alcohol is rich in sugars and calories, which can be converted to triglycerides if not utilized in the body. Moreover, alcohol damages the kidney, hindering fat metabolism. Therefore, check with your doctor on the safest alcohol limit to help lower triglycerides.
Add Soy Protein To Diet
Soy has several health benefits thanks to plant compound called isoflavones. Isoflavones help lower the cholesterol and triglycerides levels, thus soy protein can be a better aalterntive to animal protein. There are numerous foods rich in soy protein including soya beans, tofu, soymilk, tempeh, miso, and edamame.
Avoid Refined Food
Carbohydrates are the main source of energy in diets. They are obtained mostly from the plant and processed food. Carbohydtares rich food include rice, white bread, and pasta, their outer part of the grain is usually removed. Usually, the refined foods are converted to sugars more easily. Therefore avoiding them can signnifcantly lower triglycerides.
More Intake Of Tree Nuts
Tree nuts are rich in concentrated doses of fiber, unsaturated fats, and omega 3 fatty acids. The combination helps reduce the levels of triglycerides. For effectiveness lowering of triglkycerides, take almonds, walnuts, cashew nuts, pecans, and macadamia nuts. Remember, nuts are also rich in calories, therefore, moderating their intake is important.
Prevent Insulin Resistance
Insulin resistance is among factors that increase triglycerides in blood. Insulin is produced by the pancreases into the bloodstream, after meals. Its main function is to regulate the metabolism of carbohydrates, fats, and proteins by boosting the absorption of glucose from the blood. Insulin resistance is a result of too much insulin in the blood. Unfortunately, this can result in high blood sugars and much glucose and triglycerides in the blood. Fortunaately, making a regular meal pattern may prevent triglycerides and insulin resistance. Eating regularly improves insulins sensitivity and reduce triglyceride levels in the blood.
Use Natural Supplement
Numerous supplements including fenugreek, garlic extract, fish oil, guggul, and curcumin can lower triglycerides. However, consult your doctor first or physian before taking the triglyceride-reducing suppliments.
The Bottom Line
There is a possibility of lowering triglycerides levels, basically by changing the diet and lifestyle. Above listed tips can also help you lower triglycerides and as well as improve your health. Share them with your friend to create a world of healthy people.
MS, Lund University, Sweden
Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.
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