You may have recently discovered that you have high levels of triglycerides. Continue reading to find out more about this blood fat, and how you can lower them naturally.
What are triglycerides and how can they be used to naturally lower high-range levels?
Triglycerides, which are stored from energy in the body, are called triglycerides. Extra calories are converted into triglycerides by our bodies and stored in fat cells. It is unlikely that you will notice a high level of triglycerides. It is important to get your levels checked.
High levels of triglycerides can pose a risk to your health, as can high levels of total cholesterol. Research has shown that high levels of triglycerides can lead to hardened arteries and an increase in the risk of developing heart disease. You also risk developing pancreatitis if your triglycerides levels are extremely high.
- Normal – Less Than 150 mg/dl (less that 1.7 mmol/L).
- Borderline high: 150 to 199 mg/dL (11.8 to 2.2 Mmol/L).
- High – 200-499 mg/dL (22.3 to 5.6mmol/L).
- Extremely high – 500 mg/dL (5.7 mmol/L)
To learn more about Triglycerides, click here at the National Heart, Lung, and Blood Institute.
High triglyceride levels: Risk factors and causes
- Bodyweight excess
- Diabetes or prediabetes can lead to high blood sugar.
- Insulin resistance
- High blood pressure
- Liver and kidney disease
- High-carbohydrate diets
- Certain medications
- Excessive alcohol intake
- High cholesterol in the family
Healthy lifestyle components help to lower triglycerides naturally.
Lifestyle modifications are very helpful for Triglycerides. This is what makes the difference.
Try to fit in 30 minutes of moderate aerobic exercise each day, or 150 minutes per week. Aerobic exercise can strengthen your heart, and lungs, and lower your cholesterol. Research has also shown that aerobic exercise can increase HDL or good cholesterol.
Consuming whole foods, and limiting added sugars and refined carbs can have a significant impact on triglyceride levels. Eating fish rich in omega-3 fatty acids and consuming a diet high in dietary fiber can also help lower triglycerides.
A healthy weight can help reduce your triglycerides naturally. You need help in deciding how to lose weight and maintain it. Healthdiary smakes it easy to determine how many calories you need. You can also get support online with the help of an online community.
Alcohol is known to be heart-friendly, as you may have heard. It gets more complicated when you consider triglycerides. The liver breaks down alcohol and creates cholesterol and triglycerides. High triglyceride levels are linked to excessive alcohol consumption. You can lower your triglycerides naturally by reducing or eliminating alcohol. Then, have your lipid levels checked again.
Cigarette chemicals can cause damage to the blood vessels and heart. An increased risk of developing heart disease is a result of more damage. Stop smoking to improve your heart health.
Omega 3 fatty acids
Research shows that omega-3 fatty acids, particularly EPA, may lower triglyceride levels. Talk to your doctor about the possibility of adding fish oil (a natural source of omega 3) to your diet.
Talking to a nutritionist about a diet and triglycerides plan
You don’t have to do it all when it comes time to change your lifestyle and diet. To ensure a healthy heart, it is worth meeting with a registered dietitian. Over twelve weeks, people who met with a registered dietician for between two and four sessions saw a reduction in their intake of saturated fat. The result was a decrease in total cholesterol of 7-21% and a reduction in triglycerides of 11-31%. Click to find a dietitian near you.
Sometimes, lifestyle changes alone are not enough to lower triglycerides. Ask your doctor if they are willing to prescribe medication along with lifestyle changes.
You can lower your triglycerides naturally through lifestyle changes and adjustments to your diet. You may need to make some lifestyle changes, but it is worth it.