Cholestrol

How to Lower Your Triglyceride levels Naturally

Everyone knows about cholesterol and the different types of cholesterol, as good cholesterol and bad cholesterol. But, many people fail to realize that triglycerides is as important as cholesterol and is closely linked to coronary heart disease. So, before we go to “how to lower triglycerides”, let us understand “what are triglycerides?”

What are triglycerides?

Triglycerides are a kind of fat found in your blood, which can lead to clogging of the arteries and increase the risk of heart diseases, when your have too much of triglycerides in your body. Triglycerides came from the foods you eat, especially foods high in saturated fat and sugar. Too much of triglycerides in the body can also lower your HDL cholesterol level.

In fact, all the calories that you consume, if not burnt in a proper way will be converted into triglyceride fatty acids and stored up in your cells. Then, this triglycerides will be released, when your body need energy. However, if you consume excess calories regularly, especially from refined carbs and sugar, you may have high blood triglyceride levels.

Know Your Triglyceride Levels:

  • Normal level: Below 150 mg/dL
  • High level: Between 200-499 mg/dL
  • Borderline-high level: Between 150-199 mg/dL
  • Very high level: 500 mg/dL or even more

Ways to lower your triglyceride level naturally:

Too much of triglycerides can cause many serious health problems, including strokes and heart attacks. However, by changing certain lifestyle, you can make a big difference and bring your triglyceride level back to normal.

  • Control your weight. Reduce the intake of calories and lose weight if necessary.
  • Stay away from unhealthy fats including trans fat. Instead, opt for healthy fat such as olive oils and oils obtain from avocados and nuts.
  • Eat plenty of vegetables and fruits
  • Reduce the intake of alcohol, even light drinking of alcohol can raise the triglycerides.
  • Include more omega-3 fats in your diet, either from low-mercury fish, wild-caught or from a fish oil supplement.
  • Reduce the intake of sugary foods and drinks. Sugar increases insulin production and thus increase triglycerides.
  • Regular physical activity or exercise can lower your triglycerides by controlling your weight.

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