How To Reduce Triglycerides Naturally
You probably already know that
an increased level of “bad” (LDL) cholesterol and high blood pressure are a big
threat to your heart. But when it comes to a healthy heart, you should also not
forget about triglycerides because they are an important indicator of the
health condition of this vital organ. Triglycerides in normal amounts are
necessary for maintaining a good health. However, high levels can worsen your
health, as that can lead to atherosclerosis that increases the risk of heart
attack, stroke, and cardiovascular disease. Which is why it is very important
to reduce triglycerides levels if the amounts in your blood start to increase.
Best Ways to Reduce Triglycerides
The good news is that you can
improve your blood picture through healthy lifestyle changes.
Here’s what you can do to reduce triglycerides to normal in a natural way:
1. Maintain A Healthy Weight
Excessive weight, especially
obesity in the stomach area, can significantly increase the triglyceride value
in your blood. Lowering your body weight by only 5-10% will result in reduced
triglyceride levels.
2. Limit The Number Of Calories
A delicious cake, your
favorite pizza or spicy chips before bedtime may seem tempting to you, but they
undoubtedly lead to elevated triglycerides. Remember that excess calorie are
converted into triglycerides and stored in the body as fats. Reducing the
caloric intake by 300 per day can reduce the number of triglycerides by 23%.
3. Replace The Minced Meat With Fish
The biggest triggers of high
levels of triglycerides are foods rich in saturated fats such as processed red
meat. Therefore, if you have an increased triglyceride value it is not
recommended to consume products such as minced meat, pates, and sausages. Next
time you need to choose what meat to put on the table, choose a fish instead of
a pork. By doing this you will feed your body with fats that are healthy for
your heart.
4. Consume Omega 3 Fatty Acids
Regularly consume foods rich
in omega-3 fatty acids. They are not only healthy for your heart, but they can
also help you fight triglycerides. Fish, walnuts, flaxseed are great sources of
omega-3 fatty acids. Eat fish at least twice a week. It is recommended to
consume salmon, sardines and lake trout.
5. Limit The Amount Of Consumed Sugar
If you have an increased
triglyceride level, try to control your desire for candy. It is advisable to
avoid foods made with added sugar, such as cakes, cookies, hard candy, and ice
cream. Also. take care of how much sugar you add for sweetening the drinks like
coffee and tea.
6. Include Physical Activity In Your Everyday Life
Moderate physical activity
five or more days of the week can help you lower blood triglyceride levels by
20-30%. It does not have to be an intense fitness training, but you can choose
a 30-minute walk. Physical activity is especially important for maintaining
healthy body weight.
7. Reduce the amount of alcohol
If you are starting to have an
increased level of triglycerides, reduce the amount of alcohol you drink, and
if the level is too high, completely avoid it. While antioxidants in red wine
can lower cholesterol, excessive alcohol consumption is one of the main causes
of high levels of triglycerides.
