Every person is balancing their blood sugar and cholesterol levels to keep themselves live more and healthy. But another most basic thing to balance is the levels of your triglycerides. Because these are nowadays the major contributing factors for different chronic diseases like heart problems etc. I will give you different ways to how to lower triglycerides.
But here a question arises what triglycerides are? So the answer to this question is this is the type of fat (lipid) found in your blood. Our triglycerides concentration increases in such a way that if you eat something to have more calories. The calories which are not in use are converted to triglycerides which are stored as in your fat cells. When you take a diet of more calories instead of burning them, it will lead to high levels of triglycerides, termed as hypertriglyceridemia.
Your doctor does a simple blood test to check the concentration of triglycerides In your body. For the accurate measurement, you should have to fast before the blood is drawn from your body. Different ranges can be:
- Normal: less than 150 mg/dL
- Mid or borderline: 150 to 199 mg/dL
- High levels: 200 to 499mg/dL
- Very high: 500mg/dL or above
So the balancing of its concentration in your blood is too important to live a healthy life. In this article, you will come to know many ways of how to reduce triglycerides.
High levels of triglycerides can lead to the thickening or hardening of arteries known as arteriosclerosis. Due to this condition the risk of stroke, heart attack and heart diseases increases. It’s extremely high level can cause the condition of pancreatitis, which means the acute inflammation of pancreases. Its increase can also cause type 2 diabetes, which can also be a sign of metabolic syndrome which means that the condition in which your body’s blood sugar level, blood pressure, obesity occurs together and increases the risk of heart diseases.
How to Lower Triglyceride Quickly:
High triglyceride can also cause hyperthyroidism – a condition that produces low levels of thyroid hormone. So you can see how dangerous is the increase of triglyceride level in your body. If you are in favor of maintaining or balancing your triglyceride concentration so these ways which are as under can be Soo helpful for you people. To how to reduce triglyceride some different ways are as follows:
1: Increase fiber intake :
Fibers are present in much amount in fruits, veggies, nuts, cereals, legumes whole grains, etc. The absorption of fats and sugar in the small intestine will decrease with the increase in fiber content in the body. This will automatically lower your triglyceride levels in the blood. How to lower triglyceride naturally as mentioned above. Further some researchers have found that rice bran fiber is the best source for decreasing your triglycerides from 7 to 8 percent among the diabetic people. From another study we have come to know about the effect of high and low fiber diet on the level of triglyceride. The low quantity of fiber-containing diet causes 45 percent lessening of triglyceride and on the other hand high amounts of fibers take the levels of triglyceride to the base.
2: Have a low carb diet:
When you have a high concentration of carb in your diet, this is then converted to triglyceride and stored in your fat cells. During different studies we have come to know that how low and high carb diet affects the level of triglyceride. If you take a low carb diet with low amounts of calories about 26 percent would be more useful in lowering blood triglyceride levels than the high carb diet containing 54 percent of calories. This is how to lower triglyceride quickly. People with a low carb diet not only decrease their triglyceride level but also loses more weight. In 2003 a study is made in which low fat and low carb diet are compared that which one is more efficient in lowering triglyceride level so found that the in the low carb diet 38 mg/dL is amount is dropped and with low-fat diet, only 7mg/dL is dropped.
3: Daily exercising and increasing good HDL cholesterol:
This is another way of how to lower triglyceride fastly. You have to exercise daily which will increases good HDL cholesterol amounts in your body which will then decreases the levels of triglyceride in your body. Both of these have an inverse relation. When you are having aerobic exercise your triglyceride lowers. The recommendation for exercising is about 30 minutes for 5 days per week. The aerobic exercises include running, swimming, bicycling, jogging, walking. The exercise for long term regime benefits more than short term regime. The long term regime estimates up to two hours per week for four months.
4: Reduces the intake of trans fat:
Increased intake of trans fat can lead to many diseases mostly heart diseases, obesity(which is the key ingredient for many life taking diseases). Trans fat is a type of fat that is added to the packed foods for increasing their shelf life. It is found mostly in the fried snacks, baked food made with partially hydrogenated oil. By keeping yourself away from such things is how to lower your triglycerides. Trans fats provide inflammatory properties which can be a sign for many heart diseases and to increases your triglyceride level. It is also taking part in increasing your bad LDL cholesterol which can be more harmful. In a study it is found that taking a diet for three weeks with high trans fat can increase your level of triglyceride than do taking the unsaturated fats.
5: Taking fatty fish two times a week:
Adding fatty fish in your diet can be how to lower your triglyceride. This is too beneficial to do as it improves your heart health and lessen triglyceride. Fatty fish gets this property because it contains omega 3 fatty acids, which is a type of polyunsaturated fatty acid that is too beneficial to be taken. It is found that taking fatty fish twice a week left you with low levels of triglyceride. The fatty fish include tuna, herring, salmon, sardines, mackerel, etc. These will also decrease the risk of your death with heart disease by 36 percent.
6: Take unsaturated fatties:
Instead of taking saturated fats which are harmful for your health try to take unsaturated fats in your diet which are beneficial. It is found in a study that polyunsaturated fats and monounsaturated fats are most good for lowering your triglyceride levels. In a study it is found that taking olive oil for six weeks the people lowers their triglycerides and also the total cholesterol, LDL cholesterol too. The monosaturated fats are found in olive oil, nuts, avocados and polyunsaturated fats are found in vegetable oil and fatty fish. This is how to reduce triglyceride naturally. Take healthies in your diet and have a healthy lifestyle.
7: Increase the intake of nuts:
Adding nuts in your diet can provide you with low triglycerides. These tree nuts have ingredients like concentrated fiber, omega 3 fatty acid, and unsaturated fats, these all combine and lower the level of triglyceride in your blood. The nuts are almonds, pistachios, cashews, pecans, walnuts, Brazil nuts, etc. These make you more healthy and alert. Note that take moderate amounts of nuts as they contain many calories also like 23 almonds contains about 163 calories. So moderation is important not only in nuts but any food you are taking, a borderline should be maintained. This is how to lower triglyceride.
8: Have natural supplements:
Natural supplements provide you with lowering your triglyceride levels. These supplements are given below:
- Garlic extract: Garlic has anti-inflammatory properties so it helps lower your triglycerides level.
- Fish oil: Fish oil supports your heart health, reduces weight and inflammation so automatically will reduce your triglyceride levels.
- Fenugreek: It is somehow used to stimulate milk production but also provides with lowering triglyceride concentration in your blood.
So these natural supplements are too good to have a healthy life. This is how to lower your triglycerides naturally with supplements. The basic thing that should be done in your life to be healthy is to take a proper, healthy food.
9: Lowers your sugar intake:
When you take an extra amount of sugar in your diet, then it is turned into triglyceride and left you with an increased level of triglyceride. Low sugar intake can also lower the risk of obesity and many other heart diseases. It is showed in a study k taking 6 to 9 tablespoon of sugar a day can be good, more than this will create problems. People who take 25 percent of calories in the diet are more likely to die with heart diseases than the ones who take less than 10 percent calories. Sugar is present in sweets, fruit juices, soft drinks which you are not properly taking care of, instead eat a lot which can be harmful. This is how to lower triglycerides quickly.
10: Take medications:
If you are having a healthy lifestyle and it is not working the most then go to the doctor, will recommend you some medications:
- Fibrates: don’t use fibrates if you are suffering from kidney or liver disease instead take Fenofibrate and Gemfibrozil which can lower your triglyceride levels.
- Statins: These medicines are used to lower your cholesterol and are given to people with blocked arteries or diabetes. Includes atorvastatin calcium.
- Niacin: It is also known as nicotinic acid and helps lower triglyceride and bad cholesterol LDL. If your doctor is recommending you these medications so try to take them properly and maintain a healthy lifestyle.
11: Reduces weight:
The basic thing for a healthy lifestyle is to be slim and smart. If a person is fat or obese than he or she is likely to get more diseases then do the slim one. Losing weight is more likely to lower your blood triglyceride level. For that purpose you should have to take a maintained diet plan, exercise regularly and healthy food. This is how to lower your triglyceride naturally using natural ways to lose weight. Losing weight left you with too much lasting effect on triglycerides. To lose weight you have to first cut out sugar or sugary drinks, fried snacks, Take high proteins, soluble fibers and drink water before meals.
12: Clears starchy vegetables:
The carbohydrates you eat effects directly on your triglyceride levels. Taking vegetables with high amounts of starch like corn peas increases your triglyceride. Taking high amounts of carbohydrates which are not burned by the body are used to make more triglyceride. Try to take vegetables with low starch or carbohydrates content like cauliflower, mushrooms, kale. This is how to lower triglyceride, as not to take foods that contain sugars like fructose. Otherwise this will increase your triglyceride levels.
13: Have more beans and less potatoes:
Carbohydrates provide you energy. There are differences in the quality of carbohydrates so take those which are high in fiber which can help lower cholesterol and also triglyceride levels. The foods can be whole grains like beans, quinoa, whole-wheat pasta and brown rice. After taking the whole grains you will feel full for much time and you will eat less which can also help in losing weight. These are the best ways of how to lower your triglyceride.