If you have recently gone through a blood test and you have seen a ‘High Triglycerides Level’ in the blood test report, you might be amazed as to what is triglycerides and how to lower triglycerides naturally without the help of medicines? Here you will know what is triglycerides, their causes, risks, normal triglycerides level and how to lower it naturally with diet & lifestyle management. You will also get a list of foods included in the Triglycerides Diet.
What is Triglycerides?
Triglycerides can be defined as a type of fat that is present in our blood and is used for generating energy. However, like any other thing excessive triglyceride level is harmful to our health.
What is Normal Level of Triglycerides?
While we need triglycerides for sound health, high triglyceride levels can pose a risk of heart diseases, high blood pressure, and cholesterol problems. Therefore, we need to maintain optimum or normal triglycerides levels. This can be understood from the following chart.
|Staus of Triglycerides||Triglycerides Level|
|Normal Triglyceride Level||Less than 150|
|Borderline-high Triglyceride Level||150-199|
|High Triglyceride Level||200-499|
|Very High Triglyceride Level||500 and above|
As stated earlier too, high triglycerides levels pose the risk of heart diseases diabetes, and stroke. High triglycerides level is a symptom of metabolic syndrome. Metabolic syndrome can be explained as a combination of such diseases as high blood pressure, high blood sugar, high fat deposit around the waist, low HDL cholesterol (good cholesterol), and high triglycerides.
What are Causes of High Triglycerides Level?
The causes for high triglyceride levels can be listed as follows:
- Poor control over diabetes
- Sedentary lifestyle (lack of physical activity)
- High consumption of carbohydrates and sweets.
- High consumption of alcohol
- Kidney diseases
- Genetic lipid disorders
- High estrogen levels ( like when undergoing estrogen replacement therapy during menopause)
- Some medicines like steroids, beta-blockers, diuretics, and birth control pills.
How to Lower High Triglycerides Levels?
If you have borderline high triglyceride levels, you can lower them naturally by bringing lifestyle changes for health which also include changes in your diet physical activity. If wondering how to lower triglyceride levels, read the following.
- If obese, lose weight and stay at a healthy weight. You must reduce calories to lose weight when trying to lower high triglyceride levels.
- Have a diet that is helpful in reducing triglycerides in your blood. Eat less carbohydrate foods and unhealthy fat.
- Follow an active lifestyle. Get in habit of regular exercises even if its brisk walking for about 40 minutes a day.
- If in habit of having alcohol, limit the drinks. Avoid binge drinking of alcohol as it causes spikes in triglyceride levels that in turn can trigger inflammation of the pancreas.
- Quit smoking.
- If diabetic, control your blood sugar and keep it as normal as possible.
What is Triglycerides Diet?
Here is a list of foods that can help lower triglyceride levels in your blood. Try to include more and more of them in your diet either in breakfast, lunch, dinner, or while having snacks.
- Fish, especially the oily fish having more of omega-3 fatty acids (salmon, tuna, mackerel). Have fish at least twice a week. If you don’t eat fish, have fish oil supplements.
- Wholewheat bread
- Fat less milk
- Lean Turkey
- Low fat yogurt
- Brown rice
- Olive oil
All the above food items have been found effective when you want to reduce triglyceride levels. Low triglyceride levels will make you free of all health worries and you will be able to live life to its fullest. So, move yourself a little more and eat healthy to keep those high levels of triglyceride at bay!