Elevated triglycerides in the bloodstream can put you at risk of developing heart disease, fatty liver disease, and metabolic syndrome. The good news is that in a lot of cases, triglyceride levels can lower quickly by making lifestyle adjustments. Here is a straightforward way to help you reduce triglycerides naturally.
1. Reduce Sugar and Refined Carbs
Sugary foods and drinks are one of the main causes of having elevated triglycerides, and when you eat more than your body needs, it will store the leftover sugars as triglycerides.
Here’s how you can lower your triglycerides:
- Reduce your intake of sweet drinks, sweets, white breads and baked goods
- Choose whole grains rather than processed ones
- Check your food labels for added sugars (like corn syrup, fructose or maltose)
- Reduce added sugars as much as you can as even small reductions will help to significantly reduce triglyceride levels in your body.
2. Lose Excess Weight
If you are overweight or obese, losing a very small percentage (between 5 to 10 percent) of your total body weight will effectively reduce your triglyceride level.
How this works:
- Losing weight improves the way your body processes fat and sugar, thereby reducing the amount of fat that accumulates in your bloodstream.
- Focus on creating sustainable behaviours such as balanced meals, portion control and regular exercise.
3. Increase Your Activity Level
Exercising regularly is a way to lower triglyceride levels and raise levels of “good” HDL cholesterol.
Aim for:
- 150+ min. a week of aerobic physical activity (activity that gets your heart rate up, like walking briskly, biking, swimming, or jogging)
- Exercising for 30 minutes every day (walking) can help.
4. Use heart-healthy oils
Not all oils are bad for your heart; you should try replacing your “bad” fats with good ones. This can help improve your lipid profile.
Bad fats:
- Fried food
- Packaged snacks
- Trans fats, increased saturated fat
- Good fats
- Olive oil
- Avocado
- Nuts and seeds
- Fatty fish (such as salmon, mackerel, and sardines)
Extra heart-healthy benefits come from the omega-3’s in these fatty fishes.
5. Minimize alcohol
Alcohol can greatly increase triglyceride levels – particularly in people who are susceptible to it.
If you have high triglyceride levels, try to:
- Limit or if possible stop consuming alcohol.
- Even small amounts of alcohol can increase your triglycerides, depending on the person.
- When triglycerides are too high, it’s usually recommended to completely eliminate alcohol.
6. Increase fiber
Fiber decreases the absorption of fats and sugars into the bloodstream.
Consider increasing your intake of:
- Vegetables (all types)
- Fruits (modestly)
- Beans and lentils
- Whole grains
- Chia and flaxseeds
- Diets high in fiber have been correlated with decreased cholesterol and triglyceride levels.
7. Manage Blood Sugar
People who have diabetes or insulin resistance usually have elevated levels of triglycerides. Stabilizing blood glucose may improve lipid profiles.
Suggestions:
- Don’t eat high-glycemic index foods.
- Balance every meal with healthy fats and protein.
- Do not skip meals.
- Watch how many carbs you consume.
- Maintaining stable blood glucose levels is often associated with decreased triglyceride levels.
8. Stop Cigarette Use
Cigarette smoking can affect the liver’s ability to metabolize lipids, therefore causing an increase in an individual’s risk for having cardiovascular issues. Stopping cigarette use contributes to improving heart health and controlling triglycerides.
9. Try Natural Supplements (Consult Your Doctor First)
There are natural supplements that may assist people in lowering their triglyceride levels.
- Fish oil (omega-3 fatty acids)
- Niacin (vitamin B3).
- Plant sterol.
Supplements may also interact with medications; therefore be sure to check with your doctor before beginning to use any supplement.
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When to See Your Physician?
Triglycerides are classified into the following categories:
- Normal: </= 150 mg/dL
- Borderline High: 150-199 mg/dL
- High: 200-499 mg/dL
- Very High: 500 mg/dL and greater
The likelihood of developing pancreatitis increases with very high triglycerides and some individuals will require pharmacotherapy in addition to lifestyle modifications.
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Bottom Line
Lowering triglycerides naturally is something that most people can accomplish with their diet; exercise; maintenance of a proper weight; limit consumption of alcoholic beverages. With enough active participation in these four areas, individuals can create significant improvements in heart health through small, long-term alterations. However, if triglyceride level continues to be elevated after participating in various lifestyle changes, it may be worthwhile to contact a medical professional to explore anything that could be causing the problem and discuss available treatment options.
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