Have you gained some undesired weight, and your yearly blood report shows an increase in triglycerides? These fat types are a source of energy when consumed in moderation, but when consumed in excess, they become a hazardous component that can induce heart attacks and strokes. This fat type functions similarly to cholesterol and causes the same harm. What can be done, then? Fortunately, there are natural and simple ways to lower your triglycerides. Changing a few habits, letting go of bad ones, regular exercise, and suitable dietary modifications can help us balance and lower our triglycerides. In this article, we will talk about 12 such ways to lower your triglycerides and more.
Introduction
Before we go into ways to lower your triglycerides, let’s take a closer look at this fat type. Triglycerides are a form of lipid (fat) found in the blood. They are the most familiar type of fat in the body and act as a form of energy storage. When you consume excess calories than the body actually requires, then the excess energy is converted into triglycerides or stored in cells for later use. Triglycerides are composed of three fatty acid molecules joined together by a glycerol molecule. They can be obtained through diet by consuming meals high in fats and oils. Furthermore, the liver can create triglycerides from excess carbs or convert other nutrients, such as protein, into triglycerides.
Triglycerides are vital in metabolism because they provide energy for cellular functions. When you need energy, hormones tell fat cells to release triglycerides into your bloodstream. Triglycerides are subsequently broken down into fatty acids and glycerol, which cells can use to generate energy. However, hypertriglyceridemia, or high amounts of triglycerides in the blood, can be dangerous. It is frequently linked to other metabolic disorders, such as obesity, insulin resistance, and elevated cholesterol levels. High triglyceride levels are associated with an increased risk of cardiovascular illnesses such as heart disease and stroke.
A high intake of refined carbohydrates and sweets, excessive alcohol consumption, obesity, a lack of activity on certain medications, and underlying medical disorders such as kidney failure, diabetes, or hypothyroidism can all contribute to elevated triglyceride levels. Following a balanced diet low in saturated and Trans fat[1] , limiting extra sweets and processed carbohydrates, immersing in routine physical activity, maintaining a healthy weight, and managing any underlying medical issues are all ways to lower your triglycerides. If you are concerned about triglyceride levels, it is best to speak with a healthcare professional for an accurate diagnosis and treatment plan. So let’s go over 12 ways to lower your triglycerides.
Ways to Lower Your Triglycerides
Lowering triglyceride levels is important for maintaining overall health and reducing the risk of cardiovascular diseases. Here are 12 ways to lower your triglycerides.
Maintain a healthy weight: Excess body weight, particularly abdominal obesity, might increase triglyceride synthesis in the liver. You can reduce excess production and lower triglyceride levels by keeping a healthy weight. It’s crucial to note that losing weight is one of the important ways to lower your triglycerides level.
Engross in regular physical activity: Physical activity can aid in the maintenance of a healthy weight or the loss of excess weight. Obesity is frequently connected with elevated triglyceride levels, thus, reducing weight is beneficial in lowering triglyceride levels. It can boost insulin sensitivity, which means your body will be able to use insulin more efficiently to control blood sugar levels. High triglyceride levels are frequently connected to insulin resistance.
Follow a balanced diet: A healthy diet can help you lower your triglyceride levels. Triglyceride levels can benefit from a balanced diet that includes a variety of foods that are high in nutrients. A balanced diet, keeping a healthy weight, getting regular exercise, controlling stress, and giving up smoking are additional factors that can help lower triglyceride levels.
Limit sugar intake: That delicious donut, chocolate-laden cake or sugary desserts are all appealing and tasty, but they are not healthy. Consuming sugar, even in small amounts, while suffering from high triglycerides might be harmful. One of the vital ways to lower your triglycerides level is to keep your sweet tooth in check.
Reduce refined carbohydrates: Yes, cutting back on processed carbohydrates will help bring down triglyceride levels. Refined carbohydrates are processed carbohydrates that have had their fiber and many nutrients removed. White bread, white rice, sugary snacks, and sugary drinks are examples. You can limit the insulin response and thus reduce the production of triglycerides by consuming less refined carbohydrates.
Choose healthy fats: One of the most effective ways to lower your triglyceride levels is to increase your consumption of healthy fat. Healthy fats can be utilized to replace bad fats like saturated fats & Trans fats in the diet. Saturated & trans fats have been indicated to raise triglyceride levels, whereas good fats do the reverse. Avocados, salmon, flax seeds, soybeans, walnuts, and other foods are some examples of good fats.
Increase omega-3 fatty acids: Yes, increasing your intake of Omega-3 fatty acids is another way to lower your triglyceride levels. Omega-3 fatty acids are a sort of polyunsaturated fat that is good for your heart and has been demonstrated to lower triglyceride levels. Furthermore, omega-3 fatty acids have anti-inflammatory capabilities, and chronic inflammation is linked to high triglyceride levels.
Limit alcohol consumption: When you drink alcohol, your liver prioritizes the breakdown and metabolism of alcohol above the breakdown and metabolism of other chemicals, including triglycerides. As a result, the liver creates more triglycerides, which can contribute to high blood levels. You can help lower your triglyceride levels by reducing or eliminating your alcohol consumption.
Quit smoking: Several studies have found a link between smoking and high triglyceride levels. Smoking has been shown to enhance triglyceride formation while decreasing triglyceride breakdown and elimination from the bloodstream. It can result in greater triglyceride levels and an increased risk of developing cardiovascular disorders such as heart disease and stroke. Another way to lower your triglycerides level is by throwing away your cigarette packet and adopting a healthy lifestyle.
Manage stress: Some research has found a relationship between stress hormones and triglyceride levels. High levels of stress hormones can be a key cause of heart disease, weight problems, irregular meal cycles, and other factors that contribute to high triglyceride levels. Managing your stress and anxiety is another way to lower your triglyceride levels. A healthy mind is the same as a healthy body.
Control portion sizes: Be mindful of portion sizes to avoid excessive calorie intake, which can lead to high triglycerides. By portion size, we mean each means should be consumed appropriately and on time. Avoiding meals and eating a lot at once means consuming a lot of calories, which implies a lot of triglycerides. Maintaining your portion size and meal timings is one of the effective ways to lower your triglycerides.
Consider A2 milk: A2 milk is derived from animals whose milk contains a specific type of protein known as A2 beta-casein. According to certain research, A2 milk may have a different effect on lipid profiles than ordinary milk, making it a potentially tasty approach in order to lower your triglyceride levels. However, more research is needed to understand the effects it has fully.
Conclusion
Triglycerides are mentioned as beneficial fats, but like with anything, excess is bad, and this fatty acid is no exception. As we have already discussed all the health risks connected with high triglyceride levels, we have also discussed 12 ways to lower your triglyceride levels. Remember to check with your doctor before making prominent changes to your diet or lifestyle, especially if you have any underlying health concerns or are taking medications. They can provide you with tailored advice and keep track of your progress.
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