6 Natural Ways to Lower Triglycerides: Expert Tips

High levels of triglycerides in the blood can increase your risk of heart failure. 

Triglycerides are the most common type of waxy fat present in your blood. The calories in our food get converted into triglycerides. So, if you eat more calories than you can burn, then those excess calories can result in high triglycerides. 

Apart from your diet, certain factors too can contribute to high triglyceride. Some of the most common factors are – obesity, type 2 diabetes, high blood pressure, high-calorie diet, heavy drinking, and impaired thyroid hormones. 

High triglycerides – Alert!

As I have already said, triglyceride is a type of fat, and having some amount of triglyceride in the body is essential as it provides you energy when needed. However, high levels of triglyceride can be dangerous for your health.

High triglycerides, for a prolonged period, can lead to severe health issues. It is because high triglycerides can harden your arteries which increases the risk of stroke, heart attacks, and a cluster of other heart diseases. It also impacts your blood vessels and leads to other issues. Extremely high levels of triglycerides can also result in pancreatitis, an acute inflammation of the pancreas. 

Understanding the levels of triglycerides

Before understanding the ways to manage your triglycerides, it is important to know what is normal and what’s in a red alert. You can go for a simple blood test to check your triglyceride levels.

If your triglyceride level is less than 150 milligrams per deciliter (mg/dL) then it is in the normal range. Triglyceride levels between 150 to 199 mg/dL are in borderline. The range between 200 to 499 mg/dL is marked as high. Above 500 mg/dL, it is considered very high.

6 Natural Ways to Reduce triglycerides levels

1. Exercise

One of the best ways to lower triglyceride levels is by exercising. Even 30 minutes of physical activity on most days can help in maintaining your triglyceride levels. Walking, jogging, running, climbing the stairs, yoga, or gym training are all effective. Living an active and healthy lifestyle can help lower triglycerides by 20% to 30%.

2. Limit your sugar intake

Several studies have linked sugar to increased levels of triglycerides. Avoid added sugar in the form of soda, flavoured yogurt, ice cream, or candy. Fruit juices and carbonated beverages are also loaded with sugar. 

3. Maintain your weight

Being obese can increase the risk of high triglycerides. Studies have found that losing even 5 to 6 kgs, can lower triglycerides, manage your cholesterol levels and lower your risk of heart disease. Eating a healthy diet, managing stress, and exercising regularly can help you maintain a healthy weight.

4. Choose healthy fats

Adding healthy fats and avoiding trans fats can help in maintaining your triglyceride levels. Olive oil, avocado, walnuts, and omega-3 fatty acids are good sources of healthy fats. Processed foods like French fries, cakes, and chips are high in trans food and you must avoid them. Trans fats have inflammatory properties that are attributed to increased LDL, cholesterol levels, and heart disease.

5. Limit your alcohol intake

Alcohol is high in calories and heavy drinking can result in an increased risk of hypertriglyceridemia. Switch your alcohol with herbal tea or lime juice, without added sugar. This will help remove the toxins from your body, churn out the fats, and help maintain your triglyceride levels.

6. Add more Fibre

Adding more fibre to the diet can help lower your triglyceride levels. Fibre can slow the absorption of fat in your intestine, which in turn decreases the levels of your triglyceride. Add enough fruits, vegetables, and berries to your diet. Quinoa is also a rich source of fibre. Nuts and seeds like almonds, chia seeds, and flax seeds are also good sources of fibre. 

Lifestyle changes that can help lower your triglycerides

• Avoid late-night snacking and binge eating.
• Never skip meals, especially your breakfast. 
• Try to opt for an early dinner, especially before 8 pm.
• Manage your stress with yoga, meditation, and relaxation techniques
• Do not skip your workout. At least go for a walk every day.
• Maintain good sleep hygiene. Try to get 7 to 8 hours of sleep every night.

Your Takeaway!

Triglyceride levels are an important indicator of your health. A high level of triglyceride in your blood is a red alert, and you need to take the necessary steps to lower triglyceride levels. Try the above-mentioned tips, eat a balanced diet, and live an active lifestyle. That will help you protect your health and your heart!