Just assume triglycerides as fat in the blood. They are basically used to provide energy to your body. But, if you have it in excess in your body, then they simply get stored in different parts of your body like fat. You will be at a very high risk of developing heart disease when you have high triglyceride levels. So, if you are facing this type of health-related problem, then read this article to know various ways to lower triglycerides.
High Triglycerides Causes:
There are various lifestyle factors and causes of developing the problem like triglycerides. Given below are few common causes of high triglycerides.
- Genetics: It is a genetically inherited disease where you may get this type of problem if anyone in your family or your ancestors had it. Even, if any of your family members have imbalances in the lipid profiles, then you may also suffer from this kind of health issue.
- Poor diet: A diet plays a major role in framing your health. If you increase the intake of fat and sugar, then you are at a very high risk of developing high triglyceride levels. Even, if you get more than 60% of calories from carbohydrates then you may increase TGs.
- Poor glucose control
- Belly fat: Obesity and excess belly fat may cause the problem of high triglycerides.
- If you don’t perform exercises or you are physically inactive.
Natural Ways to Lower Triglycerides:
Well, here are very easy ways that you may follow at your home to lower triglycerides.
1.) Try to Lose Weight:
Your weight plays a major role in identifying your health. If you are overweight then you may suffer from various health-related problems on a regular basis. Hence, it is really important to maintain a proper Body Mass Index (BMI) for your body. Obesity is a big cause of high triglyceride levels. So, start finding ways to lose weight for lowering triglycerides. All you need to avoid fatty and high-calorie foods to reduce body fat. You also need to perform certain physical exercises to lose weight.
2.) Cut Sugar from Your Diet to Lower Triglycerides:
Remember individuals who have added sugar intake lesser than 10 percent of daily calories, they are very likely to have lowest triglyceride levels. Even according to AHA around 5 percent of your calories come from added sugars. It means that the intake should be not more than 100 grams (6 teaspoons) for women and 150 grams (9 teaspoons) for men per day. So, avoid sugary products, sweetened beverages, and soda at any cost. The biggest sources of sugar in the United States is soda, so one should avoid it to stay healthy. Never increase the soda intake more than 12 cans a week. It is one of the best ways to lower triglycerides naturally.
3.) Limit Fructose Intake to Lower Triglycerides:
It is concluded through the studies that consuming too much fructose (a type of sugar) may cause high triglycerides. Even corn syrup is considered to be the biggest source of fructose. Same applies to a regular table sugar, it includes the same amount of fructose in it. If we talk about high-fructose corn syrup then it includes around 42-55 percent of fructose in it. So, if you really want to lower triglycerides, then it is important to limit fructose intake. One needs to cut off fructose from his/her diet. It is one of the wisest steps to lower triglycerides.
4.) Eat Low-Fat Diet to Reduce Triglyceride Levels:
It is very important to avoid all kind of starchy, fatty, oily, and saturated foods to stay fit. It is proved through the studies that your diet plays a major role in lowering high triglyceride levels of your body. According to AHA, the people having high triglyceride levels get around 25-35 percent of their daily calories from fat. So, it is really important to follow a low-fat diet to lower triglycerides fast.
5.) Add Omega-3 Fatty Acids to Your Diet:
There are various fatty fish like herring, sardines, salmon, albacore tuna, and lake trout. These foods are considered to be an abundant source of omega-3 fatty acids. It is recommended by AHA that eating these fish twice in a week is a great way to lower triglycerides. You may even take omega-3 fatty acids supplement under the supervision of a doctor to lower triglycerides.
6.) Avoid Alcohol to Lower Triglycerides Naturally:
If you are an alcoholic person, then it is really important to lower the intake of alcohol to reduce triglyceride levels. According to certain studies, it is proved that small amount of alcohol may increase the triglyceride levels in the body. So, avoid alcohol at any cost to lower triglycerides fast. Well, it is not an easy task for an alcoholic person to avoid it when he/she is addicted to alcohol. But, you can drink something else in the place of alcohol whenever you get cravings. It is one of the most effective ways to lower triglycerides.
7.) See Which Kind of Fat You Consume:
It is really important to watch the diet you follow to lower triglyceride levels. All you need to cut saturated fats from your diet. This ingredient is found in the foods like red meat, butter, poultry fat, cheese, milk, palm oils, and coconut oil. So, decrease the intake of such foods to lower triglycerides.
8.) Perform Exercises to Lower Triglycerides:
Lack of physical activity is one of the major cause of high triglyceride levels in the body. Hence, it is really important to perform exercises and physical activities to lower high triglyceride levels. So, plan out your workout routine and stay attached to it to lower triglycerides.
List of Foods You Should Avoid to Lower Triglycerides:
Here is the list of the foods one should avoid if he/she wants to lower triglycerides.
- Baked Beans
- Starchy Vegetables
- Canned Fish Packed in Oil
- Honey or Maple Syrup
- Sugary Drinks
- Baked Foods
- High-Fat meats
So, use the above ways to lower triglycerides. It is easy to lower triglycerides naturally, but all you need to have a self-control to follow the above natural ways sincerely.