Reduce High Triglycerides Naturally

September 22, 2014
Triglycerides are basic for health, but they can cause illnesses. Prevent this by following these recommendations to reduce high triglycerides naturally.

Are you triglyceride levels high? Would you like to reduce high triglycerides naturally?

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.

However, in spite of the good that they can do, an excess of them can cause hypertriglyceridemia. This disease can cause problems in the coronary artery and to being a determining factor in other illnesses such as diabetes.

To avoid such problems, try the following simple recommendations to reduce high triglycerides.

Lose Weight to Reduce High Triglycerides

Vegetables like spinach and broccoli and fruit like oranges, mandarins, and apples are also great sources of fiber.

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. 

However, some simple changes to your diet and exercising enough can help in these two areas.

First, it’s important to reduce your intake of high-calorie and high-fat foods and drinks. Instead, try to instead include a greater variety of fruits and vegetables.

If you’re not a very active person or spend many hours sitting, it’s important to increase your physical activity. Exercising 30 minutes, three times a week, can help you reduce high triglycerides. It’s not necessary for you to start with big goals. A small walk will be enough and will improve your physical condition.

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, margarine, breads, red meats, and several others.

It’s important for you to remember to read the ingredients lists to avoid these fats. Instead, you should include whole grains, fruits, vegetables, foods low in fat, and lean meats.

Take More Omega-3

salmon-with-lemon-juice
The recommended level of Omega-3 fatty acids is between 2 and 3 grams a week.

Earlier in the article, we discussed unhealthy fats.

However, 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. 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. However, remember to first consult your physician.

Limit Your 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.

Read: Try This Effective Diet to Reduce Bad Cholesterol

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 sensitive than others regarding alcohol. If that’s the case with you and you want to lower your triglyceride levels, it’s best to exchange alcohol for drinks you make with mineral water, tea or natural fruit juice.

Just remember to watch the amount and quality of juice you drink. If you still choose to consume alcohol, remember that the maximum amount allowed is one glass a day for women, and two for men.

By keeping this tips in mind, you’ll be able to reduce high triglycerides naturally.

HealthCommunities.com. (2016). 10 Steps to Lower Triglycerides. Retrieved from http://www.healthcommunities.com/high-cholesterol/steps-to-lower-triglycerides.shtml

WebMD. (2018). High Triglyceride Levels: Symptoms, Causes, Tests, & Normal Range. Retrieved from https://www.webmd.com/cholesterol-management/high-triglycerides-what-you-need-to-know