How to Reduce Blood Triglycerides - 8 Expert-Backed Tips
You probably heard the term ‘triglycerides’
before and are aware that high levels of triglycerides are not
something you want to have. But what does all that mean? Triglycerides
are a type of fat found in the blood. In fact, they are the most common
body fat, as the body stores most of the fat consumed through food in
the form of triglycerides. These compounds consist of three molecules of
fatty acids combined with a molecule of glycerol, which is a type of
glucose.
Since triglycerides circulate in the blood,
their levels can be measured with a blood test. Triglycerides have an
important role - they are one of the body's main sources of energy.
After you eat, your body converts the calories that it doesn't need into
triglycerides and stores them in your fat cells to be used for energy
later. And while a steady energy supply is essential, having too many
triglycerides in your blood can increase your risk of heart disease.
About 25% of adults in the United States have elevated blood
triglycerides.
High levels of blood triglycerides can be caused by certain health
conditions, genetics, medications, and lifestyle habits as well. A
high-calorie diet regular alcohol use, for example, can increase your
risk of high triglycerides levels. In the article below, we explore 8
practical ways through which you can naturally reduce your triglyceride
levels.
1. Learn to spot added sugar in food products
The American Heart Association recommends
consuming no more than 10% of your daily calories in added sugar. One
study found that, in reality, the average American eats about 14-17%
daily.
Simple sugars have been proven to raise triglyceride levels. Minimize
your intake of foods that have a lot of added sugar like soda, baked
goods, most breakfast cereals, and flavored yogurts. If you want to make
a habit of checking the labels of products for added sugar, there are a
few terms you should look out for. Those include corn syrup, fruit
juice concentrates, cane syrup, cane sugar, honey, molasses, raw sugar,
and words ending in “-ose” (dextrose, fructose, glucose, lactose,
maltose, sucrose).
2. Add more fiber to your diet
Fiber can keep extra fat and sugar from being absorbed in your small
intestine, which can reduce the amount of triglycerides in your blood.
When it comes to carbs, opt for high-fiber complex carbs like whole
grains, beans, legumes, fruits, and veggies.
Dietary fiber also helps you feel full, so you’re less likely to overeat
or snack mindlessly, which would make you consume more calories and
sugar than you need. According to one study, eating high-fiber cereal
alongside a breakfast high in fat reduced the increase of triglyceride
levels in participants after eating by 50%. T
3. Find a type of aerobic exercise that you enjoy
Aerobic exercise can lower triglyceride
levels by increasing the level of HDL (good) cholesterol in your blood.
Research has shown that shorter, more intense workouts are more
effective at lowering triglycerides than longer, moderate-intensity
periods of exercise.
Activities like walking, jogging, swimming, and bicycling will all get
the job done. The most important thing is that you find an activity you
truly enjoy and stick with. The American Heart Association recommends
getting at least 30 minutes of aerobic exercise 5 days per week.
4. Eat fatty fish twice a week
Make it a point to put fatty fish like salmon, tuna, sardines, herring,
or mackerel on the menu twice a week. These fish varieties are well
known for their high omega-3 fatty acid content, which you can only
attain through your diet. Omega-3 fatty acids provide the basic
ingredients for the synthesis of hormones that regulate blood clotting,
the contraction and relaxation of artery walls, and levels of
inflammation. They play a key role in lowering triglycerides too.
5. Establish a regular eating pattern
After you eat a meal, the cells in your
pancreas send a signal to release insulin into the bloodstream. That
insulin is then responsible for transporting sugar to your cells to be
used for energy. If you have too much insulin in your blood, your body
can become resistant to it, making it difficult for insulin to be used
effectively. This can lead to a buildup of both sugar and triglycerides
in the blood.
One way to prevent insulin resistance is by having a regular meal
pattern. When it comes to how frequently one should eat, evidence is
split. Regardless of the number of meals you have in a day, eating
regularly can improve insulin sensitivity and lower blood triglycerides
levels.
6. Limit alcohol intake
Alcoholic beverages are often high in
sugar, carbs, and calories. Just as it is with food, if you take in more
calories from alcohol than your body can use, all that is left will get
stored as triglycerides.
Research suggests that moderate alcohol consumption doesn't increase
triglycerides, and it may even be linked to a reduced risk of heart
disease. Excessive drinking, on the other hand, does the exact opposite.
Excessive alcohol consumption is defined as more than two drinks per
day for women or three for men.
7. Eat healthy kinds of fats
Not all fats are made equal. Fats that are
tightly packed with no double bonds between the fatty acids are called
saturated fats. Those are the type of fat that you want to avoid.
Saturated fats can be found in foods like red meat, butter, and highly
processed vegetable oils.
Unsaturated fat, on the other hand, is loosely packed and can be divided
into two kinds: monounsaturated fat and polyunsaturated fat. The first
is found in foods like olive oil, nuts, and avocados. The latter is
present in vegetable oils and fatty fish, as well walnuts, flaxseeds,
and chia seeds.
Studies have linked saturated fat intake with increased blood
triglycerides while unsaturated fats were associated with lower
triglycerides levels. To maximize the benefits of unsaturated fats, pick
a heart-healthy fat like olive oil and use it to replace other, less
healthy types of fat in your diet.
8. Add soy to your diet
Soy foods are rich in flavonoids, a type of plant compound that has a
positive effect on cholesterol and triglycerides, as well as other
health benefits. One analysis of 23 studies found that soy protein was
associated with a 7.3% decline in triglycerides among the participants.
Soy protein is found in foods like edamame, tofu, tempeh, and soy milk.