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A lot of individuals learn about high triglycerides on a routine visit, and for most, it is somewhat of an enigma. What are triglycerides, and why do you want to know? In simple terms, triglycerides are a form of fat that travels in your blood. When you consume food, your body turns the excess calories you don't use into triglycerides and deposits them in fat cells. Your body burns this fat for fuel between meals.
But having high triglyceride level can cause some major health issues, like heart disease and strokes. So, you should monitor your levels and keep them in check. Fortunately, there are a lot of natural ways to reduce triglycerides that don't require any complex treatments. Actually, a lot of them are easy lifestyle modifications you can begin using right now.
Before we go into natural methods to reduce triglycerides, let's know what they are. Triglycerides are a fat that is derived from the food you consume, particularly from foods that are high in sugar and fat. Once your body utilizes what it can for energy, any leftover calories are converted to triglycerides and stored in fat cells.
When you consume more calories than your body burns, particularly from sugary and high-fat foods, your triglyceride levels can rise. This, over time, can cause problems, such as heart disease and stroke.
Triglyceride levels are usually measured by doctors in your blood. These measurements mean:
It's also essential to keep your triglyceride levels within the healthy limits to avoid any health issues.
Some things you do change in your routine can make a huge difference to your triglyceride levels.
One of the simplest and most successful methods of naturally reducing triglycerides is to decrease your sugar intake. When you eat sugary foods and beverages, your body processes them into triglycerides. Therefore, sweetened sodas, baked goods, candy, and even fruit juices can cause your triglyceride counts to increase.
By reducing sugar, you assist your body in controlling triglycerides better. Rather than grabbing sugary foods or soda, attempt to switch to water, herbal teas, or naturally sweetened foods. Consuming more whole fruits instead of fruit juices is another excellent move. Whole fruits have fiber, which assists in balancing sugar intake in your body, avoiding blood sugar spikes.
If you’re carrying extra weight, particularly around your waist, your triglyceride levels are likely higher. But here’s the good news: even losing a small amount of weight can significantly reduce your triglycerides. In fact, losing just 5 to 10 percent of your body weight can help lower triglycerides, improve heart health, and decrease your risk of other chronic diseases.
You don't have to shoot for extreme weight reduction immediately. Begin with tiny, manageable objectives. Adding healthy meals, reducing processed food, and incorporating more physical exercise into your lifestyle are fabulous starting points.
It may come as a shock, but not all fats are unhealthy. Healthy fats, for example, those in omega-3 fatty acids, can actually lower your triglycerides. These fats are good for your heart and can lower the risk of heart disease.
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3s. Eating them two to three times a week can greatly benefit your triglyceride levels. Other healthy fats, including olive oil, avocados, and nuts, are also great choices. Replace butter or ghee with these healthier fats while cooking or having salads.
Refined carbs like white rice, white bread, and sweet cereals tend to send your triglyceride levels skyrocketing. Refined carbs get converted into blood sugar quickly, resulting in rising triglycerides. Opt for whole grains instead of refined carbs and include brown rice, oats, quinoa, and barley. Whole grains are slower to digest, and hence they don't cause fluctuations in blood sugar or triglycerides.
Including high-fiber vegetables and legumes such as beans, lentils, and chickpeas in your food can assist your body to get its triglycerides under control as well. Fiber slows down the metabolism of fat and sugar, lessening the burden on your liver and allowing it to better manage triglycerides.
It's no longer a secret that exercise is among the finest means of remaining in top shape, yet it's particularly significant when it comes to reducing triglycerides. Physical exercise increases your metabolism and makes your body more efficient at burning fat. It even reduces your triglyceride levels and benefits your heart in general.
Even a simple 30-minute walk each day can significantly improve your triglyceride levels. If you cannot walk daily, cycling, swimming, yoga, or dancing can also be used. The point is to find an activity that you like so that you will maintain it in the long run.
Alcohol is a known triglyceride raiser, particularly among individuals with existing high triglycerides. Drinking moderately can trigger your triglycerides to skyrocket, and excessive drinking can bring on other issues, such as pancreatitis. Eliminating or decreasing alcohol consumption from your diet can be one of the easiest natural methods for lowering triglycerides.
If you do drink, attempt to restrict your alcohol consumption to a daily limit of one drink per day for women and two per day for men. Pay attention to the high-sugar mixers commonly added to cocktails since they can also raise triglycerides.
Staying hydrated is essential for overall health, but it also plays a role in triglyceride reduction. Drinking enough water supports proper liver function, helping it process and remove excess fat from your bloodstream. Aim for eight glasses of water a day, or more if you’re active or in a hot climate.
Having a glass of warm water with lemon in the morning can jump-start your metabolism as well and facilitate digestion too. Drinking water prior to mealtime can suppress cravings and aid in portion control as well, which can benefit weight loss as well as lead to a decrease in triglycerides.
Garlic is not only a tasty addition to your meals, but it is also a great natural treatment for high triglycerides. Research indicates that garlic can lower triglyceride levels and enhance cholesterol profiles. Garlic does this by assisting your liver in metabolizing fats and minimizing the accumulation of triglycerides in the blood.
To obtain the full benefit of garlic, attempt taking one or two raw cloves a day. You can also put it in your food or add it to salads and dressings. If the taste is too overpowering, you can also take garlic supplements, but make sure to consult your doctor first.
Chronic stress can wreak havoc on your body in many ways, including raising your triglyceride levels. When you’re stressed, your body releases hormones like cortisol, which can disrupt your metabolism and increase fat storage. Long-term stress can lead to weight gain and higher triglyceride levels, so managing stress is crucial for heart health.
There are numerous methods to decrease stress naturally. Meditation, yoga, deep breathing, and simply taking time to unwind can reduce cortisol levels and enhance overall health.
Sleep is important for regulating triglycerides and health in general. When you do not get adequate sleep, your metabolism slows down, and your body's efficiency in metabolizing fat declines. Consequently, high triglycerides become more problematic.
Strive for 7 to 8 hours of sleep per night, and attempt to have the same sleep schedule every night. If falling asleep is difficult, try reducing time spent on screens prior to going to sleep and adding relaxing activities such as reading or light stretching to the evening routine.
Reducing triglycerides naturally doesn't have to be complicated or hard. By making a few easy changes in your lifestyle — such as reducing sugar, exercising more, consuming healthy fats, and sleeping better — you can lower your triglyceride levels significantly and enhance your heart health. Although these changes will take time, the payoff will be well worth it.
Remember, if you’re ever unsure about what’s best for your health, visit a doctor for expert advice.
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