Triglycerides: How quickly can you lower triglycerides naturally? We all know that high levels of “bad” (LDL) cholesterol and high blood pressure are a threat to heart health.
But when it comes to a healthy heart, triglycerides must not be forgotten, because they are an important indicator of the health of this vital organ.
What are triglycerides?
Triglycerides are fats, necessary for maintaining human life, which is found in the food we consume every day. When we eat, the excess calories that the body does not use immediately, are converted into triglycerides.
Triglycerides are stored in fat cells in the body, in case they are needed later, in case of food deficiency. No matter how good triglycerides are for our body, high values can be detrimental to our health.
High triglycerides can lead to atherosclerosis, which increases the risk of heart attack, stroke, and cardiovascular disease.
What causes an increase in triglyceride levels?
Triglyceride levels depend primarily on lifestyle, diet, and calorie intake. There are certain factors that increase the likelihood of an increase in the value of triglycerides in the blood.
Here they are:
- Obesity, especially in the abdomen;
- Hypothyroidism – decreased thyroid function;
- Often consuming more calories than is consumed;
- Excessive alcohol consumption;
- Diseases of the kidneys and liver;
- Uncontrolled diabetes;
- Age. As the years go by, triglyceride levels slowly increase;
- Physical inactivity.
In rare cases, this condition can be inherited.
What is the optimal level of triglycerides?
A blood test can tell you the value of triglycerides in your blood. You should not eat 8-12 hours before the laboratory test.
Here are the values that are normal and which indicate that you need to make significant lifestyle changes:
- Normal value: less than 150 mg / dL (less than 1.7 mmol / L)
- Elevated value: 150–199 mg / dL (1.7–2.3 mmol / L)
- High value: 200–499 mg / dL (2.3–5.6 mmol / L)
- Very high value: 500 mg / dL and up (5.7 mmol / L and up)
It is recommended that every person over the age of 20 have a blood test at least once every 5 years.
How quickly can you lower triglycerides?
Do not panic right away if you find that you have high levels of triglycerides or too much fat in your bloodstream. The good news is that you can quickly lower triglycerides and improve your blood count through healthy lifestyle changes.
Here’s what you can do to get your triglycerides back to normal.
Maintain a healthy weight and quickly lower triglycerides
Being overweight, especially in the abdomen, can significantly increase triglyceride levels. After a weight loss of only 5-10%, a decrease in triglycerides can be observed.
So take care of your weight. Normal body weight except for triglycerides is great for overall health and well-being.
Limit the number of calories consumed
A delicious birthday cake, your favorite pizza, or spicy chips at bedtime may look tempting. But we must know that they undoubtedly lead to elevated triglycerides.
Remember that excess calorie are converted to triglycerides and stored in the body as fat.
Reducing your calorie intake to just 300 can be very beneficial. Studies show that it can reduce triglycerides by 23%.
Replace minced meat with fish
The biggest culprits for high levels of triglycerides are sweet temptations rich in sugar and foods rich in saturated fats such as processed red meat.
Therefore, people with elevated triglycerides are not recommended to consume products such as minced meat, pate, and sausages.
The next time you have to choose what meat to put on the table, choose fish instead of pork. This will successfully nourish the body with fats that are healthy for the heart.
Eat foods with omega 3 fatty acids
Eat foods rich in omega-3 fatty acids regularly, such as fish and flaxseed. Omega-3 fatty acids are not only healthy for your heart but can also help you fight triglycerides.
Fish, nuts, flaxseed, and flaxseed oil are excellent sources of omega-3 fatty acids.
Eat fish at least twice a week. It is recommended to consume salmon, sardines, and lake trout.
Limit the amount of sugar consumed
If you have elevated triglyceride levels, control your cravings for sweets. It is advisable to avoid foods made with added sugar.
Specifically products such as cakes, pastries, candies, and ice cream. Be careful how much sugar you add to sweeten beverages such as coffee and tea or the foods you prepare.
Learn to read labels to find hidden sugar in products. Always choose sugar-free chewing gum.
Introduce moderate daily physical activity
Moderate physical activity on five or more days of the week is very good and healthy.
Exercise can help lower blood triglyceride levels by 20-30%. It does not have to be intense fitness training, but you can choose a 30-minute walk at a moderate pace.
Physical activity is especially important for maintaining a healthy weight.
Quit smoking and quickly lower triglycerides
Quitting this harmful habit can lower your triglyceride count. Keep in mind that defeating this vice also means improving your “bad” cholesterol levels.
It also reduces the risk of many other diseases caused by smoking. Quit smoking and you will be much more energetic for your daily responsibilities.
Drink less alcohol to lower triglycerides
Be sure to cut down on alcohol, and if your triglyceride levels are too high, quit altogether.
While the antioxidants in red wine can lower your cholesterol, excessive alcohol consumption is one of the main causes of high triglyceride levels.
Drinking more than one glass of alcohol a day in women and more than two in men can significantly increase triglyceride levels.
In some people, even the slightest amount of alcohol can raise triglycerides, so if your blood count shows too high a value, give up alcohol altogether.
Do not consume carbonated beverages
Replace fizzy drinks and fruit juices with a healthier variant. Resist carbonated drinks, and replace fruit juices with 100% natural juices.
Certainly do not overdo it with their consumption. Juices adversely affect triglyceride levels.
The best option is to switch to teas and still water to quench your thirst.
What foods to eat and quickly lower triglycerides
Below is a list of foods you should eat to lower your triglycerides.
In addition, read which foods are allowed and which are prohibited in case of high cholesterol and triglycerides.
Allowed food
| Food | Allowed |
|---|---|
| milk and dairy products | yogurt, kefir, lean cheese in small quantities |
| eggs | egg white |
| bread, pastries, pasta | black bread, rye bread, whole grain bread, rice |
| meat, fish, seafood | blue and white fish, chicken and turkey, boiled beef, veal and lamb, smoked ham, chicken breast |
| vegetables | all kinds of cooked vegetables, salads, soy products |
| fruits | apples, pears, oranges, lemons, tangerines, quinces, strawberries, raspberries, blackberries, blueberries. |
| oil and fat | olive, soy, corn, sunflower oil |
| spices | all spices |
| sweets | sweets with artificial sweeteners, dry cakes without fat |
| beverages | tea and coffee without sugar, mineral water, natural juices without sugar |
Prohibited foods
| Food | Prohibited |
|---|---|
| milk and dairy products | whole milk, sheep milk, sour cream, whipped cream, butter, cream, whole cheese |
| eggs | yolks |
| bread, pastries, pasta | white bread, puff pastry with butter and eggs, snacks, smokes, pastries |
| meat, fish, seafood | fatty pork, beef, lamb, pштеtés, sausages, salami, oysters, bacon |
| vegetables | potatoes in all forms |
| fruits | grapes, bananas, figs, candied and dried fruits, nuts, almonds, hazelnuts |
| oil and fat | margarine, lard |
| spices | mayonnaise, ketchup |
| sweets | sugar, honey, marmalade, jam, cakes, pudding, ice cream, chocolate. |
| beverages | all alcoholic beverages, tetra pack juices, carbonated juices, cocoa, and hot chocolate. |
Conclusion
Triglycerides are fats that are essential for sustaining human life. They are found in the food we eat every day.
When we eat, the excess calories that the body will not use immediately, are converted into triglycerides. Although triglycerides are good for our body, high values can be detrimental to our health.
The high value of triglycerides can lead to many problems and diseases. It can lead to atherosclerosis which increases the risk of heart attack, stroke, and cardiovascular disease.
Alcohol, obesity, and physical inactivity are among the many triggers for triglycerides.
Eat fish and foods with omega 3 fatty acids, fruits, vegetables, avoid sugar and smoking cigarettes, physical activity is also a healthy option to lower triglycerides.
After all, being moderate is always the key to better health and longevity, so stick to that rule in your life.
