There are three ways to lower Triglycerides i. Naturally ii. Herbal Supplements iii. Drugs. Triglycerides can be lowered without drugs. For example, they can be lowered naturally through diet, decreasing consumption of alcohol or sugary beverages, by increasing physical activity, by losing weight, and other ways. As little as 5% to 10% reduction in body weight may lower triglycerides. The table below summarizes how much benefit different changes can effect. More about triglycerides,
What are triglycerides?
Triglycerides are type of cholesterol, Both types of fat found in blood. Cholesterol is used to make cells and certain hormones, the job of triglycerides is to store unused calories to give your body energy between meals. Triglycerides get stored after you eat. If you take in any calories that aren’t needed for energy right away, they’re converted into triglycerides and transferred to your fat cells for later use.
If you are eating high calories food than you need can lead to high triglycerides over time, which can up your risk for heart disease. Triglycerides are usually measured along with cholesterol, and numbers over 150 mg/dL are usually considered high.
What is the normal range for blood triglycerides?
Normal, levels of triglycerides should be less than 100 for prevention of vascular disease and optimal wellness. Standard laboratory ranges of triglyceride levels are shown below:
1- Triglyceride Level (mg/dL) < 100 (Level of Risk Optimal)
2- Triglyceride Level (mg/dL) 101 to 150 (Level of Risk Low)
3- Triglyceride Level (mg/dL) 151 to 200 (Level of Risk Moderate)
4- Triglyceride Level (mg/dL) 201 to 300 (Level of Risk High Risk)
5- Triglyceride Level (mg/dL) > 300 (Level of Risk Very High Risk)
How To Lower Triglycerides Naturally or with Supplements
Triglycerides can be lowered without drugs. it can be lowered naturally through diet or using natural supplements like Omega 3 Fish oil, decreasing triglycerides with diet and life style also useful way stop taking alcohol or traditional beverages, by increasing physical activity, by losing weight, and other ways. Some tips are here:
- Eat More Fiber, Fiber is found in fruits, vegetables and whole grains.
- Avoid Trans Fats, Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils.
- Eat Fatty Fish, Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides. If you don’t like to eat fish you can use Omega-3 Supplements.
- Increase Unsaturated Fats Intake, Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are replacing other types of fat. Monounsaturated fats are found in foods like olive oil, nuts and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish.
- Reduce Alcohol Intake, Alcohol is high in sugar and calories. If these calories remain unused, they can be converted into triglycerides and stored in fat cells.
- Eat More Tree Nuts, Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids and unsaturated fats, all of which work together to lower blood triglycerides.
- Add Soy Protein in Diet, soy protein has been shown to reduce blood triglyceride levels.
- Exercise Regularly, exercise can increase levels of HDL cholesterol in your blood, which can then lower blood triglycerides. “Good” HDL cholesterol has an inverse relationship with blood triglycerides, meaning that high levels of HDL cholesterol can help lower triglycerides.
- Follow-up Low-Carb Diet, Sure, low-carb diets have been linked to lower blood triglyceride levels. more added sugar, extra carbs in your diet are converted into triglycerides and stored in fat cells.
- Limit in Sugar Intake, sugar is a big part of many people’s diets. Hidden sugar commonly lurks in sweets, soft drinks and fruit juice. Extra sugar in your diet is turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.
- Lose Weight, losing weight is an effective way to lower your blood triglyceride levels.
- Use Natural Supplement, Several natural supplements could have the ability to lower blood triglycerides, like omega-3 supplements.
How long does it take to lower triglycerides ?
As you know, there’s no one-size-fits answer, The change might come more slowly than you’d like. In general, lowering your triglycerides naturally can take 3 to 6 months. It takes to get your triglycerides back into the healthy range depends on how high they were to begin with, the kinds of changes you’re adopting, and your individual heart health risk factors.
Don’t get discouraged if your numbers aren’t where you want them to be the first time you get them retested. You may just need to keep up the good work a little longer.
Diet and lifestyle factors have a major influence on your blood triglycerides. Choosing healthy, unsaturated fats in place of trans fats, decreasing your intake of carbs and exercising regularly may help lower your blood triglycerides in no time.
With a few simple lifestyle modifications, you can decrease your triglycerides and improve your overall health at the same time.