Triglycerides are the chemical state in which most fats exist in food and in the body. They are a vital part of the formation of blood plasma, and are derived from some ingested fats and other sources of energy, like carbohydrates. In spite of the good that they can do, an excess of them can cause hypertriglyceridemia.
This disease has been related to problems in the coronary artery and to being a determining factor in other illnesses such as diabetes mellitus. To avoid such problems, the following simple recommendations may be followed to reduce high triglycerides.
One of the main natural treatments to reduce and avoid elevated triglyceride levels is to lose weight if you are overweight. If you have problems with being overweight, you have a high likelihood of suffering high triglycerides, but some simple changes to your diet and exercising enough can help in these two areas.
It is important to reduce the intake of high-calorie and high-fat foods and drinks; instead, try to instead include a greater variety of fruits and vegetables. It has been proven that people with a high rate of obesity who are able to regulate their trigylcerides quickly lose 10% of their weight. Just remember to do so in a natural and healthy way.
If you are not a very active person or spend many hours sitting, it is important to increase your physical activity. Exercising 30 minutes, three times a week, can help you reduce high triglycerides by up to 40%. It is not necessary for you to start with big goals–a small walk will be enough and will improve your physical condition until you can increase your physical activity.
Reduce Unhealthy Fats
Our body has the need and capacity to store and utilize certain quantities of fat in the form of triglycerides. However, anyone wishing to lower high triglycerides should avoid consuming large quantities of saturated and trans fats. These kinds of fats can be present in many salad dressings, canned foods, butter, whole milk, margerine, breads, red meats, and several others.
It is important for you to remember to read the listed ingredients to avoid such fats. It is recommended that 30% or less of the calories you consume be fat-content. Instead, you should include whole grains, fruits, vegetables, foods low in fat, and lean meats.
Take More Omega-3
Earlier in the article, we discussed unhealthy fats, but some fats are healthy and should be included in your diet, such as Omega-3 fatty acids. This type of fat is really good for the heart, as it directly reduces high triglycerides.
Specialists recommend that you include this kind of fat at least once a week in your diet, and you can find it in salmon, sardines, rainbow trout, herring, and other kinds of fish. Another way to increase the consumption of Omega-3 fatty acids is by taking it as supplements, but remember to first consult your physician.
Limit the Consumption of Refined Carbohydrates
Low-quality carbohydrates (like foods high in sugar or refined grains like white flour) severely affect your insulin levels, which can also raise your triglycerides levels. To reduce high glycerides, make sure to increase your intake of whole grains, fruits, and vegetables. Among the foods you should avoid are soft drinks, sweets, artificial colorants, honey, fruit preserves, large quantities of juice, including natural fruit juices.
Consume Less Alcohol
If you have high triglyceride levels, alcohol should not be part of your diet, as even small quantities can be a big problem. Some people are more sensible than others regarding alcohol, and if that’s the case with you and you want to lower your triglyceride levels, it would be advisable to exchange alcohol for drinks prepared with mineral water or natural fruit juice.
Just remember to watch the amount and quality of juice you drink. If you choose, despite the warning, to consume alcohol, remember that the maximum amount allowed is one glass a day for women, and two for men.