in today's video we're going to be talking about four ways to lower triglycerides
naturally and with one third of people in the united states canada and australia
having what is considered to be high triglycerides there's a good chance that the content in this
video is going to be relevant to you triglycerides are a type of fat found in the bloodstream having
high triglycerides can cause inflammation in the body which can lead to heart disease liver damage
pancreatitis and more but the good news is there are steps you can take to lower your triglycerides
and bring them back down to a healthy level so that's what we're going to be talking about today
hey guys welcome back to my channel if you're new here my name is kait i'm a certified health
and nutrition coach i post videos here on youtube twice a week talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic health make sure to
click that subscribe button and you can also find me on tick tock and instagram where i share new
posts every single day now when it comes to heart disease we're often told that high ldl cholesterol
is the greatest predictor but this isn't actually true high triglyceride levels are more highly
associated with heart attacks than high ldl is so even if you don't have high ldl cholesterol
if you have high triglycerides this is not something you want to be ignoring
high triglycerides are considered to be anything above 150 milligrams per deciliter
or 1.7 millimoles per liter and one thing to note is that high triglyceride levels often go
hand in hand with low hdl cholesterol levels and hdl cholesterol is considered to be the protective
type of cholesterol it is very rare that someone will have high triglycerides and also high hdl but
anyways let's get into the four steps you can take to lower your triglycerides naturally number one
add mct oil to your coffee mct stands for medium chain triglycerides and this is a type of fat
that's different than most of the fat we consume typically the fat we consume is digested slowly
but medium chain triglycerides skip this digestion process and are processed directly by the liver
medium chain triglycerides are found in foods such as coconut butter and cheese
but you can also buy mct oil which has been isolated so you can consume mcts more potently
i will link a couple of my favorite brands in the description box down below
but anyways when compared to olive oil studies have shown that mct oil reduces triglycerides more
and this might sound counterintuitive to reduce triglycerides you want to consume triglycerides
but we need to remember that the body is very complex in the same way that consuming
cholesterol does not cause our blood cholesterol to rise consuming triglycerides doesn't cause our
triglycerides to rise and mct oil has the added benefit of giving you a consistent energy boost
and adding it into your diet is as easy as adding a tablespoon into your coffee number two drink
less alcohol i know i know nobody likes to be told to reduce their alcohol intake
and i'm not saying never drink alcohol if you really want to drink it but
alcohol consumption has been shown to be directly related to our blood triglyceride levels
studies have shown that for every ounce of alcohol someone typically consumes triglyceride
levels increase by 5 to 10 percent as compared to someone who doesn't drink so reducing or
completely eliminating alcohol can help to lower your triglycerides number three prioritize sleep
sleep is something that so many of us take for granted and while we might be able to get by after
a night of poor sleep this lack of sleep might be impacting our health in ways we don't even realize
one study found that when participants slept less than five hours a night their risk of having high
triglycerides increased significantly now if you are someone who has trouble falling asleep or
staying asleep my number one tip is to manage your light exposure and blue light specifically
but what do i mean by this blue light is a really strong signal for circadian rhythms
the sun emits blue light and this helps to keep us energized during the day and when there is no blue
light when the sun sets this signals our bodies to release melatonin a hormone which makes us
sleepy but here's the problem our cell phones our laptops even the lights in our houses these all
emit blue light so when we're using these devices when we have our lights on after sunset this can
suppress melatonin and impact our sleep quality in turn causing us to have higher triglycerides
so what's the solution to this one solution is to wear a pair of blue eye blocking glasses after
sunset i have been wearing this pair from bond charge for years now since i started wearing them
after sunset my sleep has improved significantly if you would like to check them out i'm going to
put the link in the description box down below and you can use code hck15 at checkout to save 15 off
your order they ship worldwide and they also have a bunch of other products to help you manage your
light exposure and improve your sleep so again the link will be down below number four reduce sugar
we all know that excess sugar is bad for us i don't think there's anyone who's really disputing
that and among the long list of negative side effects that excess sugar in our diets can cause
one of them is high triglycerides and it isn't just candy and baked goods you need to
be mindful of sugar is loaded in sauces in drinks in yogurts in so many packaged products even ones
that are labeled as healthy take a look at the nutrition label on almost anything that's packaged
so many packaged goods have added sugar and studies have shown that those who consume more
sugar also tend to have higher triglycerides so anything you can do to reduce sugar in your diet
is going to help probably the easiest thing you can do is to reduce your processed food intake
focus your diet around whole foods around meat eggs seafood fruits vegetables nuts seeds
and you're going to reduce your sugar intake significantly anyways guys that's all i have for
you today let me know in the comment section down below which of these tips you're going to start
implementing are you going to just try one are you going to do all four let me know down below i love
chatting with you guys in the comment section and hearing from you so please leave a comment if you
have the time it also helps to support my channel more comments show youtube that people liked the
video and it gets pushed out to more people which is good because i'm just here trying to
spread the message of health anyways if you do have time to leave a comment thank you so much
if you did enjoy this video you might also enjoy my video on skin tags on what causes them and how
you can get rid of them naturally so that they never come back you can check that out here if
you want to catch up on my most recent upload you can find it here and if you want to check out my
coaching programs including my insulin resistance master class my keto start 7 day crash course and
my keto to carnivore program you can find those all here thanks guys i'll see you next time bye