Triglycerides are the main form of fat that provide energy in the body. Normal trilycerides levels have to be less than 150 mg/dL, your triglycerides level is high if its levels is from 200 to 499 mg/dL, and very high triglycerides level is from 500 mg/dL or higher. High triglycerides level is the risk of heart problems, and has bad effects on the people with high cholesterol, high blood pressure, and diabetes. Therefore, according to a cardiologist, knowing your triglyceride levels is also as significant as knowing your good and bad cholesterol levels in your body. One that is more than 20 years old should have a simple blood test to avoid negative effect.
What Are The Ways On How To Reduce Triglyceride Levels Naturally In Your Body?
High triglycerides levels have very bad effect on our health. So if your triglycerides levels overcome the normal levels, you should find out the ways on how to reduce triglycerides levels in the body. At present, the main solution to treat high triglycerides levels is natural treatments because treating triglycerides levels with medicine is rather complicated. In this writing, we want to show you the natural solutions that are used popularly to deal with high triglycerides levels including:
Overweight problem is one of the great risks for high triglycerides levels in the body. Normal triglycerides levels are often associated with the people with a healthy weight. Hence, if you want to reduce triglycerides levels, the first thing you need to do is to lose your weight. There are many ways to lose weight healthily such as a healthy diet and exercising. A healthy diet for losing weight should be the meals with low-calorie foods and beverages, more vegetables and fruits.
Omega-3s are the fatty acids that are very good for our health. Increasing healthy omega-3s is an effective way on reducing triglycerides levels in the body. A study that published on May 2012 showed that if you consume a pharmaceutical dose of 3.4 grams fish oil a day, you can lower triglyceride levels by 25 % after only a month. You can supplement omega-3s by eating omega-3s-rich foods such as salmon, oysters, herring, sardines at least two servings every week. Another great source of omega-3s is from vegetation like walnuts, flaxseed oil, soy bean oil. However, supplementing omega-3s from omega-3s-rich foods is not often enough to reduce triglycerides levels. That is why you may be recommended a prescription omega-3s.
If your triglycerides levels are high, you need to limit alcohol because a little amount of alcohol may cause the increase of triglycerides in the body. For the people with triglyceride levels greater than 500 mg/dL, the best way is to cut out alcohol entirely in your diet to get the good result.
Quitting smoking is very good for you. It can help to crease good cholesterol levels, since then, decrease your blood pressure and the risk of heart disease.
Doing exercise regularly is also one of the effective solutions for how to reduce triglyceride levels naturally in the body. Physical activity may be good for reducing its levels thank to losing weight when doing exercises regularly. But if you are having some problems related to your health, you should ask your doctor for your safe. The advice for you if you want to do exercise is that you should exercise at least 5 days per week and 30 to 60 minutes per day. Breaking it down for about 10 minutes intervals.
Too much sugar can lead to the increase of triglyceride levels. Therefore, you should pay attention to avoid sugar-rich foods and beverages such as candies, soft drinks, tea or coffee mixed with a lot of sugar. Fruit juice is known as a great source of natural sugar that can make your triglycerides levels increase quickly.
Saturated fats and trans fats are mainly found in animal products, packaged foods or fast foods. Eating these foods can make your triglyceride level in your blood raise fast. You should use some oils like canola, peanut or olive oil to cook because these oils contain healthy mono- and polyunsaturated fats that can help to lower saturated fats. It is found that trans fats are more harmful than saturated fats.
You can limit the foods that contain high caloric snacks and sugar because it may have influence on your triglyceride levels. However, you also should not eat too few calories a day. Good amount of calories for women is about 1200 k/cal per day and 1800k/cal per day for men. If you want to lose weight by limiting caloric intake, you should ask for nutritionist to get the good effect. A healthy diet to lower caloric intake should include plenty of fiber like whole-grain products, vegetables and non-fat or low-fat dairy products and something like that.
According to a study showed that eating an average of 67 grams nuts per day can be helpful for decreasing triglyceride levels by 10 %. Besides, nut consumption is also effective in lowering cardiovascular risk. That is why you should add more nuts to your diet.
Another study by Canadian researchers that published on April, 2015 displayed that soy protein can be useful for reducing triglyceride levels by 12 % compared with animal protein. Some foods are rich in soy protein such as soy nuts, natto, tofu, edamame, soybeans.
This writing includes 8 effective solutions for how to reduce triglyceride levels naturally in the body that we want to share with you. We are sure that all these ways are useful for people with high triglyceride levels. In addition, if you want to use medication, you should ask for doctor’s advice so as to make sure of your safe. If you have any question or idea for this writing, you can write your comment in the below posts of this website. We will feedback for you as soon as possible. Remember that your contribution is always useful for us.