Do you know what triglyceride is? It is a type of fat found in blood, and when you eat your body converts the calories. Some calories are not needed when you eat, are converted into triglyceride, and stored in fat cells. Hormones release triglycerides for energy in between meals. These are the essential energy supply for the body, which has too much triglyceride in the blood, increasing the risk of heart disease. Here in this blog, we will share the ways to reduce the triglyceride level naturally. Have a look
- Maintain A Healthy Weight
It doesn’t matter how many calories your body needs, but the body turns those calories into triglycerides and stores them in fat cells. Always pay close attention to the body weight because excessive calories would lower the blood triglyceride levels. If you reduce a maximum of 5% of the body weight, it will automatically reduce the blood triglyceride levels. Cutting back on calories and losing weight will greatly impact triglyceride levels. There are many cholesterol-lowering foods available by nature, such as vegetables, nuts, seeds and sweet potatoes. To lose weight fast, avoid consuming empty calories throughout the day.
- Avoid Sugar Consumption
Increased triglyceride production is due to excessive sugar consumption. People who consume high amounts of additive sugar are related to high blood triglyceride levels. Fructose is found in fruits, veggies and honey. We don’t want you to consume even high fructose food. Just focus on bringing complex carbs and healthy fats into your diet. Avoid sugary beverages and foods to lower down the level of triglycerides. Low carb diets can decrease blood triglyceride levels.
- Go For Low Carb Diet
Added sugar and extra calories from carbs in the diet would convert triglyceride. People who opt for a low carb diet would have a decreased level of triglyceride. A low carb diet is effective as compared to a low-fat diet. Foods rich in omega-3 fatty acids reduce blood levels, so you all should eat omega-3 foods such as wild salmon and chia seeds, flaxseeds, and free-range eggs. Healthy fats can reduce the risk of heart disease, including high cholesterol and triglyceride.
- Reduce Alcohol Intake
High alcohol intake is harmful to the health, and it triggers so many health complications such as fatty liver disease, cardiovascular disease and the development of pancreatitis. Excessive alcohol and drugs consumption would increase the synthesis of large and low-density lipoproteins in the liver that carry triglyceride in the system. People addicted to alcohol should visit rehab centers because they need to be treated immediately. If you people have limited resources and cannot pay for the treatment plans, then government funded rehab centers are there to take you out of this. They offer detox treatment and support services to people with low income. Get yourself diagnosed today to prevent further complications.
- Avoid Trans Fats
Trans fats are types of fat added to processed foods found in fried foods and commercial foods. These fats have inflammatory properties and contribute to many health problems such as bad cholesterol levels and heart disease. Limit the consumption of heavily processed foods to decrease triglyceride levels.
- Exercise Daily
How many have started exercise for weight loss? Exercise helps to reduce triglyceride levels in the long term. Make sure you are doing a workout daily for 10-15 minutes. It doesn’t matter how busy your routine is, you have to start with different activities from today including walking, jogging and swimming. All types of workouts reduce the triglyceride levels to some extent. Higher intensity exercise is more effective than moderate ones for a long time. Take some time from your busy routine and start walking and exercising to see the results.
- Consume More Fiber
Dietary fiber is found in fruits and veggies, and whole grains. It is found in numerous plant sources such as nuts, seeds, cereals and legumes. Incorporating fiber in the diet would slow down the absorption of fat and sugar in the small intestine. It also helps to decrease triglyceride levels. People who eat more dietary fiber are linked to lower triglyceride levels. Breakfast should have a high amount of fat which is also a great thing to reduce blood triglyceride levels.
- Add Soy Protein To Diet
Soy is rich in flavors, a type of plant compound with numerous health benefits. Soy protein is adequate to reduce blood triglyceride levels. Regular consumption of soy protein reduces triglyceride levels. If you haven’t eaten this before, add this to your routine to see the maximum benefits.
- Eat Garlic
People who consume garlic would prevent heart disease, and dried garlic powder would reduce triglyceride levels and cholesterol levels. Add this to salad and foods in the daily routine.
- Eat More Tree Nuts
Tree nuts provide fiber omega-3 fatty acids to reduce blood triglyceride levels. Tree nuts decrease the level and include almonds, pecans, walnuts, cashews and pistachios. Nuts are high in calories, and a single serving of almonds contains 164 calories, so keep it in moderation. Eating 3-7 servings of tree nuts per week would reduce the blood triglyceride levels.
- Follow Regular Meal Pattern
When you eat a meal, the cells in the pancreas send signals to release insulin into the bloodstream. Excessive insulin in the blood would make it difficult for the body to use insulin effectively. Set a regular pattern of eating to prevent insulin resistance and high triglyceride. Irregular eating patterns would affect health.
These are the tips to reduce the triglyceride level naturally. Healthy, unsaturated fats should be taken but decrease the intake of carbs. Go for exercise regularly to lower the blood triglyceride. All you need to do is incorporate healthy lifestyle changes and stick to them for sustainable changes.