How to Reduce Triglycerides – It is one type of fat in the body other than cholesterol. Although both are fat, there is a difference between the two. Triglycerides act as energy storage compounds, while cholesterol is a compound that builds cells and functions as hormone formation.
Triglycerides are formed from two sources. 1. The result of breaking the fat we eat, 2. The result of the processed body against carbohydrates. Thus, the formation of triglycerides occurs when we consume more fats and carbohydrates than the body needs.
If high levels of triglycerides in the body, then it will trigger stroke, heart disease, and diabetes. So, it is important for us to always be on guard against triglycerides. If you have high triglyceride levels, it is important for you to reduce them to avoid dangerous diseases.
In this article, we will see how to lower triglycerides naturally with triglyceride diet and healthy lifestyle.
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If you already know how to reduce triglycerides naturally with triglycerides healthy foods, then you will see tremendous health benefits. Not only makes your heart comfortable and happy but also helps your overall health.
So, what’s the secret of lowering triglycerides naturally? What foods cause high triglyceride levels? and how is a healthy diet to lower triglycerides? You certainly want to know all the answers, let’s read on this short article.
Surprising Research on High Triglycerides Levels
For years people have blamed high cholesterol, even many experts also consider only cholesterol that causes cardiovascular problems. However, recently scientists found that high triglycerides are the main suspects for heart health problems. So, not cholesterol is a big indicator of cardiovascular but high triglycerides.
So, how to lower triglycerides naturally? and why triglyceride levels should be lowered. Here are some important reasons why triglycerides should be lowered naturally.
A study published in the American Journal of Clinical Nutrition shows that people who have high triglycerides have a risk of heart disease, a stroke higher up to 3 times even if your cholesterol is low.
The drugs for lowering triglycerides have serious and harmful side effects. The American Heart Association recommends that triglyceride-lowering drugs be consumed only when all natural means fail.
Consuming triglyceride-lowering foods has been shown to reduce the risk of heart disease, stroke, and sudden cardiac arrest.
Here are the triglyceride parameters you should know:
- Try your triglycerides to be below 150 mg/dl (to minimize risk factors)
- Levels of triglycerides at levels 150 to 199 mg/dl are regarded as the highest limit a person can have
- Above 200 mg/dl is high grade and puts you at risk
- Levels above 500 mg/dl are considered very high.
How to Reduce Triglycerides Naturally
Triglycerides are derived from fats and carbohydrates, so you think that the best way to lower triglycerides is by cutting fat in your diet. It turns out this is “not”.
Sugar is the prime suspect
True, the main foods that cause triglyceride rise are refined carbohydrate foods with high glycemic index. Carbohydrate foods are foods that contain lots of sugar like white rice.
It is a healthy food triglyceride diet to lower triglyceride levels:
- Change your diet from high glycemic index foods to low glycemic foods
- Replace bad fats with good fats, such as pure olive oil and fish oil
- Add foods high in fiber, fruit, and vegetables
- Eat foods high in lean protein
In addition to changing your diet as above, you should also follow the following healthy lifestyle guidelines:
- If you smoke or drink alcohol, stop immediately
- Activate at least half an hour a day
- Lower fat intake to 25% -30% of calories
- Reduce calorie foods to achieve dietary results permanently
That’s 8 steps how to reduce triglycerides naturally, this guide is suitable for those of you who are in high health hazards due to high triglycerides. Changing your lifestyle by applying a triglyceride diet is a healthy way not only for those of you who experience in high triglyceride levels but also good for those who are not in triglyceride problem, as overall beneficial to prevent stroke, arthritis, cancer, and even depression.