How to Reduce Triglyceride Levels

How to Reduce Triglyceride Levels

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What is Triglyceride?

Triglycerides are the type of fat or lipid which can be found in in your bloodstream. Triglycerides are formed from the excessive calories in which the body does not need at the moment [1].

Triglycerides are transported through out the body in the fat cells and they are the sources of energy for your muscles. However, they are unlike cholesterol as triglycerides are required for the hormone synthesis as well as cellular structure of your body [2].

Therefore, the triglyceride amount should be optimized in order for the cells to function properly but should not be excessive as it will be unhealthy for your body.

What cause High Triglyceride Levels?

There are several factors which can lead to high levels of triglyceride such as sedentary lifestyle with obesity and uncontrollable diabetes, hypothyroidism, diet with high calorie, diseases of kidney, drinking and smoking excessively as well as genetic factors. Also some particular medications such as birth-control pills or steroids can trigger the increase of triglyceride levels [3].

High levels of triglyceride indicates metabolic syndrome which is the group of medical conditions such as high level of blood sugar and pressure, high deposits of fat at waist area and low HDL (high-density lipoprotein) [4].

There are some consequences from having high levels of triglyceride which are high blood pressure that might lead to heart disease, strokes as well as problems with cholesterol.

In fact, a blood test can help you know exactly if your levels of triglyceride are within healthy range [5].

  • Lower than 150 mg/dL: normal level
  • 150 – 199 mg/dL: borderline high level
  • 200 – 499 mg/dL: high level
  • Higher than 500 mg/dL: very high level

A healthy diet and lifestyle are the first things you need to pay attention to if you want to reduce triglycerides and cholesterol in your body. They are even more important than using medications to lower triglyceride levels. A healthy diet for lowering triglycerides means that you must keep your dietary fat to 30% of the total number of calories you consume each day. Here are the top 12 most recommended tips for how to reduce triglyceride levels that you can consider applying in order to keep the levels of triglyceride at optimum as well as maintain a healthy blood circulation for your body.

1. Whole Grain

The first food in the list of healthy foods for how to reduce triglycerides levels in your body is whole grains. Some foods such as bread, brown rice, basmati rice, pasta, cereals are foods that are rich in fiber, complex carbohydrates and proteins. These products are low in cholesterol, saturated fats and fats. You should have a volume of 6 or more servings per day [6] [7].

Whole Grains - How to Reduce Triglyceride Levels

Not only do whole grains help reduce triglyceride levels, but they also make a wonderful solution for other health problems. For further information, you can read How to Increase Hemoglobin Level.

2. Fruit

Most of the fruit is the main source of vitamins, beta-carotene, minerals that can help on how to reduce triglyceride levels [8] [9] [10].

Strawberries - How to Reduce Triglyceride Levels

Eat 2-4 servings of fruit a day can help reduce LDL cholesterol. Some recommended fruits include strawberries, grapes, oranges, tangerines, apples. These fruits are high in pectin, which is useful for reducing levels of triglycerides. In particular, according to the USDA, pterostilbene in grapes have similar properties as ciprofibrate that may help reduce triglycerides. Blueberries also have the benefit of reducing triglycerides. Besides, there are some other fruits rich in alpha-lipoid acids, include grapefruit, lemons, tomatoes, orange, etc. which can help reduce triglyceride levels.

3. Vegetable

Like fruits, vegetables also are good sources of vitamins, fiber, minerals that have effects in lowering triglycerides, since then, reducing the level of bad cholesterol [11] [12].

Vegetables - How to Reduce Triglyceride Levels

Besides, they are also rich in fiber and lipoid acid that are considered to be highly beneficial for our health. Some vegetables are recommended to reduce triglyceride levels include sweet potatoes, mushrooms, potatoes, spinach, broccoli, tomatoes, etc. Specifically, spinach is rich in alpha-lipoid acid which may be effective in reducing triglycerides by 60%.

4. Fatty Fish

Fatty fish are considered an excellent source of omega-3 fatty acids that are not only beneficial for reducing your triglyceride levels but also your heart. They are flounder, mackerel, tuna, salmon, lake trout and sardines [13].

Sardines - How to Reduce Triglyceride Levels

However, it is the best way to enjoy what they are baked or grilled. Eat at least 5 ounces per week to provide sufficient quantities of omega-3 to your body. If you do not like fish, you can add fish oil to lower triglycerides. Remember to ask your doctor for advice on how to make use of it.

5. Olive Oil

This is an ideal replacement for saturated fats that reduce triglycerides level. Olive oil also contains a lot of antioxidants that are good for your health. Also, this oil is very high in mono-unsaturated fats that can help lower triglycerides [14] [15] [16].

Olive - How to Reduce Triglyceride Levels

Another benefit of olive oil is to reduce bad cholesterol while maintaining good cholesterol levels. But you should remember that it is high in calories. Therefore, if you want to use this oil, you should plan to use the right way to keep your body healthy and lower cholesterol levels as well as level of triglycerides. Olive oil can replace butter, margarine and coconut oil in daily cooking.

Learn more about olive’s benefits at Home Remedies for Dry Feet.

6. Flaxseed

Flaxseed is another excellent source of omega-3. It is proven that the use of flaxseed is very effective on how to reduce triglyceride levels and bad cholesterol [17] [18] [19].

Flaxseeds - How to Reduce Triglyceride Levels

Two tablespoons of flaxseeds can contain about 133% of the omega-3 that the body requests per day. However, it is better to grind it as it can help the body absorb better. In addition, flaxseed is rich in fiber helping lower cholesterol and triglycerides level.

7. Pea

Peas are rich in protein and fiber that should be used to replace foods rich in cholesterol, saturated fat and fat. They are used in many ways, such as in nutrition, delicious, low-fat appetizer. However, you should only eat about 5 ounces of these protein sources to effectively reduce triglyceride levels [20] [21] [22].

Peas - How to Reduce Triglyceride Levels

8. Egg White

Egg white is one of the highly regarded healthy foods for how to reduce triglyceride levels in your body because they do not have cholesterol.

Egg Whites - How to Reduce Triglyceride Levels

Whole eggs should be replaced with egg whites in your diet if you want to reduce triglycerides and cholesterol in your body.

Also egg whites is often used as a wonderful remedy for many beauty treatments. Read more at How to Reduce Breast Size Naturally and How to Get Rid of Double Chin.

9. Nut

Nuts are also on the list of healthy foods for how to reduce triglyceride levels in your body. Moreover, eating nuts may help you avoid the risk of cardiovascular disease [23] [24] [25].

Nuts - How to Reduce Triglyceride Levels

According to a study, eating about 67 grams of nuts a day may be helpful for reducing triglycerides by 10%. They include hazel nuts, pistachio, pine nuts, walnuts, almonds, and some other grains.

However you should also avoid eating too many nuts because they are rich in calories.

10. Milk and Milk Products

They are excellent sources of protein, vitamin D, phosphorus, calcium that are needed for your body.

Dairy Products - How to Reduce Triglyceride Levels

Most nonfat or low-fat products are dairy sources of calcium and protein and they also contain little or no saturated fat that make them become healthy foods to reduce levels of triglycerides.

11. Bean

Beans are rich in fiber which is useful for lowering triglycerides by slowing the digestion and helping the body absorb nutrients more efficiently [26] [27].

Beans - How to Reduce Triglyceride Levels

Diet rich in fiber has tremendous benefits of replacing the high fat and sugary foods that can lead to an increase in triglycerides. In particular, soy protein and soy isoflavones may help lower triglycerides by 12%.

12. Lean Meat and Poultry Meat

Lean meat and poultry meat are high in protein and easily absorbed iron. In addition, these are great sources of zinc and vitamin B12 that can help keep safety in premenopausal women.

Poultry meat - How to Reduce Triglyceride Levels

Poultry meat can be useful for minimizing the addition of saturated fat in your body that is good for lowering triglycerides and cholesterol. You can enjoy 5 ounces per day of lean meat, poultry meat without worrying about increasing levels of triglycerides.

Things should be avoided

Generally, all healthy foods to reduce triglycerides and cholesterol are so popular that you can add them into your diet easily. Aside from your diet, you should also avoid smoking, drinking alcohol like beer, liqueurs, spirits and all kinds of sugar as sugar, honey, molasses, energy drinks, confectionery, sweets, jam or something like this or they could lead to negative effects to your body. In addition, you also need to control the amount of carbohydrates in your body. A diet rich in carbohydrates can lead to an increase of triglycerides and cholesterol levels.

Here are all the things you must do to avoid and a list of healthy foods to lower triglyceride levels in your body that are very effective in reducing triglycerides and high cholesterol levels. All these foods are good for your heart and a healthy lifestyle.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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