How to Lower Triglycerides
If you have high triglyceride levels, it is highly possible that your LDL (bad) cholesterol levels are also elevated. If you do not do anything to resolve this, you are facing greater risks of developing numerous other health problems such as heart diseases. This also increases your risk of suffering from stroke. Fortunately, you will find that there are many ways on how to lower triglycerides.
Before you figure out what you need to do in order to lower your triglyceride levels, it is a good idea to learn more about what these are so that you can understand just how detrimental they may be to your health.
A Brief Overview on Triglycerides
Triglycerides are one of the types of fat found within the blood. These are used by the body as a source of energy. In order to maintain good health, you need to have the have the right amount of such fats in your blood. However, too much of them will result in your risks of developing heart diseases becoming higher. In addition, high levels of this particular type of fat may also be a symptom of an underlying metabolic syndrome.
Metabolic syndrome is a disorder that occurs and develops if you have too much fat stored in your waist and if you are suffering from high levels of triglycerides, blood sugar, and blood pressure as well as low levels of HDL cholesterol. If you allow these problems to go on, you can expect that your risks for diabetes, stroke, and heart diseases are increased.
In order for you to determine how high your triglyceride levels are, you may want to undergo a cholesterol level testing. Such a test measures both your cholesterol and your triglycerides. Once you have the results of the test, you can compare it with the following:
- 150 or Lower – Normal
- 150 to 199 – Borderline-High
- 200 to 499 – High
- 500 or Above – Very High
Now that you have a means to determine what your triglyceride levels are, the next step is for you to take the right actions. If the results you will get from the test puts you anywhere from borderline-high to very high, there is no other good time than now for you to learn more about how to lower triglycerides. Here are some of the most important things that you have to do in order to reduce the levels of this particular type of fat in your body.
Limit the Sweets that You Eat
Limiting consumption of sweets is one of the most common ways to lower triglyceride levels. This is because the refined sugars that these food products contain cause spikes in this type of fat. Cutting down on your sugar intake should not be limited to reducing the sweets you eat; this should be applied on every aspect of your diet.
A good way to start is to limit your added sugars to around 10 percent of your calorie intake. Gradually reduce it further to 5 percent. For males, this means 150 calories every day. For females, this means 100 calories on a daily basis. In addition, you should also avoid beverages such as concentrated food juices and sodas as well as food products such as sweet desserts.
Reduce your Intake of Refined Carbohydrates
Being able to reduce your refined carbohydrate intake is also one of the most effective ways on how to lower triglycerides. Baked goods that contain semolina or white flour are those that have the most significant impact on triglyceride levels. White rice is also another contributing factor to elevated triglycerides.
Instead of consuming food products that contain refined carbs, you may want to go for pasta, bread, and other food products based from whole grains. Whole wheat bread and oats are some of the best examples. You should also avoid going on a diet that requires you to completely remove high-carb foods from your daily meals, as this can increase your risk for heart conditions.
Build your Meals from Omega-3 Fatty Diets
As mentioned above, a low HDL cholesterol level can contribute to the development of the metabolic syndrome, especially if you already have elevated triglycerides. To increase your HDL cholesterol levels while also lowering your triglycerides, you should build your meals from food products that contain sufficient amounts of Omega-3 fats.
Omega -3 fats are good fats, so you do not have to worry as long as you also eat just the right amount of food products that contain them. You can start off by eating 2 servings of fish rich in these fats on a weekly basis. These include mackerel, trout, tuna, salmon, and sardines. Aside from fish, you can also obtain these fats from dark green, leafy vegetables, flaxseed, flaxseed oil, walnuts, and soy.
Gradually Eliminate Alcohol from your Life
Alcohol consumption has a great impact on your triglyceride levels. This means that the more alcohol you drink, the higher your triglyceride count will be. This means that one of the best ways on how to lower triglycerides is to reduce your alcohol intake. Soon, you will notice that you are no longer craving for a drink. Keep this up and see for yourself how beneficial a non-alcoholic lifestyle can be for your health.
Eat More Fiber-Rich Foods
Fiber-rich foods are very healthy, since hey help regulate the process of absorbing food nutrients. Foods that contain high amounts of fiber can dramatically lower not only your triglyceride count, but also your LDL cholesterol levels. In addition, these are also great for weight loss, since they make you feel fuller for a longer period of time. Some of the best examples of such food products include whole grains, beans, vegetables, and fruits. Do not forget to increase your water intake as well when you eat more fiber-rich foods.