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Besides monitoring your blood sugar and cholesterol levels, you need to keep a track of your triglycerides!
Triglycerides are a type of fat found in your blood.
They are necessary as they supply your body with energy.
Too many triglycerides are associated with increased risk of heart disease.
Elevated levels can even cause acute inflammation of the pancreas, in extreme cases.
In today’s video, we’ll be discussing 13 simple ways to lower your triglycerides.
Will losing weight help?
Does sleep play an important role?
Will eating fish help?
We’ll be talking about all of these AND more…
Control your weight
I know, it’s easier said than done!
But hard work pays off.
Shedding a few pounds can actually reduce your triglyceride levels.
When we eat more calories than we burn, the extra is converted into triglycerides by our
body and stored in the fat cells.
Triglyceride levels above the normal range of 150 milligrams per decilitre are referred
to as high triglyceride levels in the blood.
Studies suggest that even a moderate 5-10% reduction in weight significantly reduces
these levels.
Have you lost weight recently?
What lifestyle changes did you make?
Share your experiences with the Bestie community in the comments below.
Follow a low-carb diet
It might be easier to stick to a low-carb diet if you know that your triglycerides have
inched up!
Extra carbs from your diet are converted into triglycerides and stored in the fat cells,
which will then increase your triglycerides.
A 2006 study showed that people who consumed more than 50% of their calories from carbs
had higher levels of triglycerides than people who got only 25% of their calories from carbs.
Following a low-carb diet helps reduce weight and triglycerides.
Eat fibre rich foods Foods like whole grains, fruits, veggies,
nuts, cereals and legumes should be incorporated in your diet as they have loads of fiber.
Fiber is not digested and lowers the absorption of extra fat and sugar in the small intestine,
thereby lessening triglycerides.
Fiber rich foods help you feel full and prevent unnecessary snacking or overeating.
Studies indicate that a low-fiber diet can boost triglycerides by upto 45% in just six
days whereas high fibre can dip triglycerides below the threshold level.
In another study, it was found that supplementing with rice bran fibre can decrease high triglycerides
by 7-8% in diabetic people.
Reduce your sugar intake Sugars are a form of carbohydrates and have
loads of calories.
Extra sugar from your diet can cause a rise in blood triglyceride levels.
All this extra sugar eventually leads to increased risk of heart disease and stroke.
Processed food like white bread, fruit juice concentrate, maple syrup and sugary beverages
contain lots of added sugar.
Researches have shown that consumption of added sugar is linked to elevated levels of
triglycerides in children.
As it's summer time, we all like to enjoy soft drinks.
But think before you drink!
Try replacing them with water as this will help in reducing triglycerides by almost 29
milligrams per decilitre.
Plus it’s just better for you, all around.
Another summer treat, a delicious ice cream cone is hard to resist.
If you keep it as a once in a while thing, it probably won’t hurt you.
However, if you’re eating it every other day…consider frozen berries or fruit-based
desserts instead.
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Break a sweat
If you have not started exercising yet, start now!
Late is way better than never!
But if you’re just a beginner there’s no need to engage in intense workout routines.
Studies show that basic aerobic exercises like jogging, walking, swimming and bicycling
when coupled with weight loss regime lower triglycerides.
This is because aerobic exercises increase “Good” HDL cholesterol, which has an inverse
relationship with triglycerides.
This means that high levels of HDL cholesterol can be effective in lowering triglycerides.
The American Heart Association recommends getting 30 minutes of exercise at least five
days per week.
Another study suggests that jogging for two hours per week for four months can remarkably
reduce triglycerides.
So get yourself some fancy new gym clothes and get moving!
Before we move ahead, here's another video you might like.
Watch and learn more about 14 reasons why you should do hot yoga regularly.
Snack on nuts
If you are looking for a healthy snack in place of chips and cookies, nuts are a perfect
replacement!
Tree nuts especially are a complete package of fiber, omega-3 fatty acids and unsaturated
fats, all of which are known to lower blood triglycerides naturally.
And by tree nuts we mean; almonds, cashews, pistachios, walnuts and more!
According to a study, regular nut intake can lower your triglycerides by around 2.2 milligrams
per decilitre.
Cut back on alcohol
Alcohol contains high levels of calories and sugar.
If these calories are not utilised they might be converted into triglycerides, similar to
food.
Of course the more you drink the more of a threat it can be in comparison to moderate
drinking.
Try the Mediterranean diet
If you’re a regular here at Bestie then you’ve heard us talk about the Mediterranean
diet.
Not to mention it’s huge among dieticians these days.
The Mediterranean diet really is nothing fancy.
It simply means following the traditional eating patterns of the Mediterranean region.
The diet focuses on green vegetables, whole grains, legumes, olive oil and nuts.
Plus the odd glass of red wine.
One reason it’s so popular is because it’s flexible and relatively easy to follow.
Studies report that following the mediterranean diet leads to a decrease in triglyceride level
by 6.5% and a reduction of 10% in total cholesterol.
Say no to trans / unhealthy fats
Artificial trans fat is usually found in processed foods as it increases its shelf life.
It’s also commonly found in fried and baked food that’s usually made with hydrogenated
oils.
Trans fat is associated with many health problems because of its inflammatory properties, including
raising “bad” LDL cholesterol and triglycerides.
Eat more fatty fish
Fatty fish has several benefits on health and can reduce triglycerides.
This is because fatty fish contains omega-3 fatty acids, an essential fatty acid, meaning
you need to get it from your diet.
A 2016 study showed that if salmon is consumed twice a week, it can significantly reduce
blood triglyceride levels.
So the next time you’re deciding on what to eat for dinner, try incorporating fish
like tuna, sardines, salmon or mackerel in your diet!
Try a natural supplement
It's exciting to know that natural supplements like fenugreek, fish oil, garlic and guggal
could reduce triglyceride levels.
A 2012 study also revealed the potential of ‘curcumin’ in lowering triglycerides.
Low doses of curcumin can lower triglycerides and also have other health benefits.
Prioritize sleep
While finding ways to lower triglycerides, people mostly focus on their diet and physical
activity.
But there’s another big part of life that should not be ignored, the importance of sleep
cannot be underestimated.
Sleep is vital as it repairs your body and prepares you for the next day.
Researchers have found an important connection of sleep in lowering triglycerides.
Studies suggest that both too much and too little sleep have negative effects on triglycerides
levels.
In a study, it was discovered that sleeping less than five hours a night increased the
risk of high triglycerides and low HDL.
Similarly, getting more than eight hours of sleep also raises triglyceride levels.
So take the goldie locks route, not too much, not too little, you want your sleep to be
just right.
Look at your prescriptions
Sit and check your prescriptions thoroughly.
You might be taking some medications that raise triglycerides!
Hey, it happens!
A bundle of different drugs like oral estrogens, corticosteroids and psychotic drugs can probably
increase triglycerides.
Review all your previously prescribed drugs with a doctor.
If any come out as the wrongdoer, then figure out a new protective prescription for yourself.
Diet and lifestyle changes have a major impact on triglyceride levels.
If you make slow and steady changes to your lifestyle you will improve your overall health.
Knowing more about diet and weight loss will certainly help in the meantime.
Here’s what you need to know..
Check out 12 diet mistakes to avoid when you are trying to lose weight or how about 20
nutritious foods you should be eating every day.
Go ahead, click one.
Or better yet, watch both, and learn more about losing weight.
Did you know about ways to lower triglycerides before watching this video?
Let us know in the comments below!