Hey there, viewers! Did your triglyceride levels show up a bit high in your annual checkup?
Wondering if you could bring it down naturally?
Triglycerides constitute a type of fat found in your body. Your body converts calories
it doesn’t need into triglycerides, which are then stored in fat cells. Higher levels
of triglycerides can lead to heart disease.
In today’s video, we will be discussing 9 natural ways to lower triglycerides. Can
low-carb diets help? What about your sugar and fiber intake? Are tree nuts any better?
We will discuss all of this and more...
1. Stay within the healthy BMI range
Yes, your Body Mass Index has a direct relationship with your triglycerides. BMI is a way to quantify
your body fat based on your height and weight. The higher your BMI, the more fat you have
in your body.
We already know excess calories get converted to triglycerides and stored in your body’s
fat cells. So it makes sense to lose weight in order to reduce your triglyceride level.
There has been research to figure out the link between triglyceride levels and body
weight. One particular study found that when participants lost even 5 to 10% of their body
weight, their triglyceride levels decreased by 40 milligrams/ decilitre.
Of course, everyone wants to maintain their weight loss. However, experts have found that
even if you regain some of the lost weight, the effects on triglyceride levels last longer.
Another study focused on the participants who gave up on their weight loss plans. It
was noted that they did regain lost weight over a period of nine months, but the blood
triglyceride levels were still 24 to 26% lower.
So set a goal for yourself to lose at least 5% of your body weight and your triglycerides
will drop.
2. Reduce your sugar intake
Love your desserts? Sorry, we have bad news. Turns out those chocolate pancakes, yummy
ice-creams, and frappuccinos need to wait. Either that, or you need to switch to healthier
versions. Excess sugar consumption in the form of sweets,
energy drinks, and packaged fruit juices can impact your blood triglyceride levels negatively.
You will need to reduce sugar consumption to bring your triglycerides down, and avoid
cardiovascular disease, obesity and diabetes.
The extra glucose you consume from various food sources gets converted into triglycerides
and your body then stores it in the fat cells.
One study observed participants for 15 years. People who received more than 25% of their
calories from added sugar doubled their chances of cardiovascular disease.
So the next time you feel tempted to have a cold, sugary drink with dinner, please don’t.
Switch to healthier alternatives like green tea. Your body will thank you later.
Are you enjoying this list so far? Well this next point will surely surprise you. But before
we continue, why not subscribe to our channel for more videos like this, and hit the bell
icon so you're always up to date. 3. Low-carb diet is your best friend
First sugar, now carbs! No we aren’t on a mission to take away all your guilty pleasures.
Both carbs and sugar seem to be good for your taste buds, but bad for your health.
A human body needs triglycerides to function properly. Most of the time, it has enough
of it. But a high carb intake can up triglyceride scales.
These high triglyceride levels further your risks of getting a stroke, pancreatitis or
atherosclerosis. To avoid these diseases and lower your levels, we advise you to stick
to a low carb diet plan.
Many studies have been conducted to link the connection between carbohydrates and blood
triglyceride levels.
A study observed 178 men and found that those who consumed just 26% calories from carbs
had reduced triglyceride levels in their blood as compared to those who consumed 54% of their
calories from carbs on a high-carb diet.
4. Go fierce with fiber
Say it with me… Fiber is your best friend. You can get it from fruits, veggies, legumes,
and whole grains. Smoothies are okay too, but if you eat the whole fruit, it will give
you more fiber.
Including soluble fiber in your diet decreases the rate of fat absorption in your small intestine,
resulting in reduced levels of triglycerides in your blood.
For instance, including more rice-bran fiber in a diet plan can help diabetic patients
decrease triglyceride levels in their blood. Experts have studied the effects of dietary
fiber on blood insulin.
In one such study, 7 adults were given a low fiber diet for one week. This was followed
by a high fiber diet the next. It was observed that during the low fiber week, their blood
triglyceride levels jumped 45% above the baseline. But during the high-fiber week, the levels
of these individuals were found to be slightly below the baseline.
So start adding some cucumbers, carrots and broccoli to your meals.
Before we move ahead, here’s another video you may like. It’s the ultimate guide to
every vitamin your body needs. Watch and learn how to make your diet plan inclusive of all
these necessary nutrients.
5. Reduce your alcohol consumption
I know how it feels. First you’re being told to skip desserts and carbs. Now booze?
Oh, the humanity!
There have been various studies regarding the effects of alcohol. The majority link
drinking with adverse health effects.
It’s a known fact that if alcohol is consumed in high quantities for prolonged periods,
it is very addictive and harmful to the body. Not to mention the high calorie value it offers.
One study recorded that even if you have normal triglyceride levels to begin with, moderate
alcohol consumption can increase your triglycerides by up to 53%.
Prolonged alcohol consumption can result in high blood pressure, liver problems, increased
risk of cancer and diabetes.
Consuming high amounts of alcohol brings metabolic problems as well. This is in addition to the
fatty foods you end up consuming with it. Some people also mix artificial fruit juice
with their alcohol, which means a sugar overload. All of this increases triglyceride levels.
6. Exercise
Don’t they always say, exercise regularly to stay healthy? This means working out regularly.
Especially aerobics, as it improves HDL cholesterol levels in your blood.
HDL, or “good” cholesterol helps lower blood triglyceride levels, thereby keeping
you away from coronary heart disease.
Working out for 30 minutes a day, 5 days a week can lower your triglyceride levels. Make
sure your workout regimen includes aerobic activities like brisk walking, jogging, and
swimming.
This will keep you healthy and improve HDL. Along with regular exercise, one needs to
develop healthier eating habits.
A study showed that jogging regularly for two hours a week, 4 months straight, reduced
the concentration of triglyceride levels in participants.
7. Fight triglycerides with omega 3
Omega 3 fatty-acids are polyunsaturated acids which are very important for your body. One
of the major sources of Omega 3 fatty acids is seafood. Mainly oily fish like salmon,
sardines, and tuna.
Other sources are cod liver oil and krill oil. Plant-based sources of omega fatty acids
include kiwifruit seed oil, flax seeds and chia seeds.
Consumption of Omega 3 reduces the risk of heart disease by reducing triglyceride concentration
in the blood. Even the American Heart Association recommends eating two servings of fatty fish
per week.
One study found that eating salmon twice a week had a significantly positive impact on
triglycerides.
8. Unsaturated fats
Replacing trans and saturated fats with unsaturated, monounsaturated and polyunsaturated fats is
much healthier. This will lower your blood triglyceride levels.
You can easily get unsaturated fats from avocado, olive oil, peanut butter, and sunflower oil
Try to pick olive oil instead of vegetable oil. Replace saturated fat-heavy items like
cheese, butter and palm oil with unsaturated fat options.
A study conducted on 212 men and 240 women showed that their intake of saturated fat
over the last 24 hours had increased the blood triglyceride levels. On the other hand, consuming
polyunsaturated fat decreased these same levels.
9. Tree nuts
Prepare to be wowed! Tree nuts provide you with fiber, omega fatty acids, and unsaturated
fats. All of which help reduce your triglyceride levels.
Experts analyzed 61 studies, reaching the conclusion that serving tree nuts reduces
triglycerides by 2.2 milligrams / decilitre.
So eat more almonds, walnuts, and pistachios.
Do you have high triglyceride levels? Had you even heard of triglycerides before this
video? Let us know in the comments below. We would love to hear from you!