how to reduce them in a week? Quick and natural methods

You may have gained a few extra pounds. Your annual blood test results show high triglycerides. These fats are an important source of energy for the body, but at high levels they can harm the heart. Like cholesterol, triglycerides can lead to clogged arteries and even heart attack or stroke. Fortunately, there are many ways to reduce their rate.

What to do with high triglycerides?

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High triglycerides can signal an unhealthy condition called metabolic syndrome. Other parts of this disease can include low levels of the “good” HDL cholesterol, high blood pressure, belly fat, high blood sugar. Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes.

lower triglycerides in a week

Triglycerides found in the blood are the most common type of fat in the body. They come from the foods you eat, especially fatty foods like oils and butter, and extra calories. When you eat, your body turns calories it doesn’t immediately use into triglycerides and stores them in fat cells. The problem ? If you regularly consume more calories than you use, especially from carbohydrate-rich foods, you may have high triglycerides, or hypertriglyceridemia. According to health experts, other factors can also contribute to the development of this problem, including smoking, excessive alcohol consumption and poorly controlled diabetes.

Triglycerides: normal level

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Triglyceride levels above 150 milligrams per deciliter (mg/dL) may increase the risk of metabolic syndrome, which can include excess abdominal fat, high blood pressure, and high blood sugar. Additionally, high triglycerides can lead to hardening of arterial walls, increasing the risk of cardiovascular disease.

It’s clear that high triglycerides are a significant health issue and managing their levels is a key part of preventing heart disease. According to studies, an important first step in treatment is lifestyle changes – and then, if necessary, medication. Read on to find out simple ways to control the situation!

Which foods to avoid for triglycerides: sugar

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Simple sugars have little nutritional value, but raise your triglyceride levels and add empty calories to the diet. According to studies, even people who don’t have hypertriglyceridemia experience a spike when they eat or drink too much of it, such as alcohol, refined grains, and cakes. You can naturally lower your triglycerides by limiting sweets, sugary drinks, cookies, and pastries.

What Raises Triglycerides: Refined Foods

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Carbohydrates come from plant foods and are the primary source of energy in most people’s diets. The carbohydrates found in processed products, such as white bread, rice and pasta, have been processed to remove the outer grains. These “white foods” are more easily transformed into sugar. By opting for whole foods, you can lower your triglyceride levels. Whole wheat pasta, brown rice, whole grain bread and whole grains are good examples.

High triglycerides: what to eat? Fibers

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Fiber is the part of your food that isn’t digested, and it’s important because it helps you feel full. According to studies, dietary fiber may decrease the risk of high triglycerides in young or middle-aged adults who are overweight or obese. In general, fiber-rich foods also have more complex carbohydrate content, which can lead to more gradual absorption by the body. It may also help temper the rise in triglycerides that occurs after meals. Fiber is found in whole grains and nutrient-dense foods such as fruits and vegetables.

What cheese to eat when you have triglycerides? Choose healthy fats over saturated fats

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Another way to naturally lower triglycerides and cholesterol is to eat healthy fats like omega-3 fatty acids. These are found in fatty fish, such as salmon and herring, olive oil and dietary supplements. For people with high triglycerides, health experts recommend 4g daily of omega-3 fatty acids, although it’s always best to get them from food. Saturated fat, which comes mostly from meat, should be no more than 5-6% of total daily caloric intake, and daily cholesterol intake should not exceed 300 mg.

The risks of high triglycerides. Do you know the dangers of trans fatty acids?

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Trans fats are dangerous for your heart because they raise low-density lipoprotein (LDL or “bad” cholesterol) and triglyceride levels. The main culprit you’ll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase their shelf life. It may make some baked or fried foods taste better, but trans fats are very unhealthy, especially for people with high triglycerides. In fact, according to experts, they should make up less than 1% of your total calories.

High triglycerides and alcohol

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While it is not necessary to abstain completely from alcohol, moderation is the key. Alcohol is high in carbohydrates that your body converts into triglycerides. It can also affect your liver, which may interfere with your ability to metabolize fat. Even moderate alcohol consumption — typically one drink a day for women and two drinks a day for men — can significantly raise your triglyceride levels.

High triglycerides and sport

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Regular exercise is important for everyone, but especially for people with high triglycerides. Working out increases your body’s ability to metabolize sugar, which lowers the amount of sugar in your blood and decreases the amount of sugar your body converts into triglycerides. At least 30 minutes of moderate physical activity five days a week is recommended.

Excess weight decreases your ability to metabolize sugar and other carbohydrates, which leads to high triglycerides. To curb this effect, you need to take in healthy calories and eliminate excess calories. This means balancing your activity level and calorie intake until you are burning as much energy as you are taking in.

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