6 steps to get rid of "triglycerides" in the blood
Although a steady supply of energy is essential, having too much triglyceride in the blood can increase the risk of heart disease.
High levels of triglycerides in the blood can be caused by a combination of health conditions, genes, medications, and lifestyle habits as well, and regular alcohol consumption in a high-calorie diet can be another reason for the increased risk of high triglyceride levels.
Here are 6 practical, expert-backed ways you can reduce your triglyceride levels naturally:
Cut back on sugar
The American Heart Association recommends consuming no more than 10% of your daily calories from sugar.
One study found that simple sugars raise triglyceride levels.
Therefore, doctors advise reducing your intake of foods that contain a lot of added sugar such as soda, baked goods, most breakfast cereals and flavored yogurt.
More fiber Fiber
can prevent the absorption of excess fat and sugar in the small intestine, which reduces the amount of triglycerides in the blood.
And when it comes to carbohydrates, choose complex carbohydrates that are rich in fiber such as whole grains, beans, legumes, fruits and vegetables.
Dietary fiber also helps you feel full, so you don't need to eat more food.
According to one study, eating a high-fiber cereal along with a high-fat breakfast reduced the increase in participants' triglyceride levels after eating by 50%.
Aerobic exercise Aerobic exercise
can lower triglyceride levels by increasing the level of good cholesterol (HDL) in the blood.
Research has shown that shorter, more intense workouts are more effective at lowering triglycerides than longer, medium-intensity workouts.
Activities like walking, jogging, swimming, and cycling will get the job done.
The American Heart Association recommends at least 30 minutes of aerobic exercise 5 days a week.
Eat fish
Make sure to include fatty fish such as salmon, tuna, sardines, herring or mackerel twice a week.
These types of fish are known for their high content of omega-3 fatty acids.
Omega-3 fatty acids provide essential components for the synthesis of hormones that regulate blood clotting, the contraction and relaxation of arterial walls, and levels of inflammation, and they play a key role in lowering triglycerides as well.
Eating healthy fats
Several studies have linked saturated fat intake to increased blood triglycerides, while unsaturated fats have been linked to lower triglyceride levels.
Therefore, it is recommended to choose heart-healthy fats such as olive oil and use them to replace other, less healthy types of fats in your diet.
Add soy to your diet
Soybeans are rich in flavonoids, a type of plant compound that has a positive effect on cholesterol and triglycerides, among other health benefits.
One analysis of 23 studies found that soy protein was associated with a 7.3% reduction in triglycerides among participants.
Soy protein is found in foods such as edamame, tofu, tempeh, and soy milk.
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