How to reduce triglycerides level in blood. Time is a healer, they say. Lack of time is a killer, isn’t it? These days, we don’t get enough time to cook a healthy meal. We are constantly on the run. At the end of the day, when we are too tired, we end up taking whatever we see in front of us. Then, much earlier than you expect, you have all the “prestigious” lifestyle-related illnesses; hypertension, diabetes, hyper-triglyceridemia… and you cry out, “Where did I go wrong?” Here are some tips on how to reduce triglycerides level.
What are Triglycerides?
To know how to reduce triglycerides, it is necessary to understand what triglycerides are. Triglycerides are fatty substances that is found in the blood and stored in the fat cells of your body. It is composed of three molecules of fatty acids combined with glycerol. The excess calories in the body that is not used up immediately is stored in the fatty tissues as triglycerides. When the body requires energy in between meals, hormones release triglycerides from the fat tissues to meet the requirements.
Benefits of Triglycerides
While excess triglycerides is bad, within the normal limits, it has certain important functions to perform in the body. It provides energy to perform our daily chores. Triglycerides form a cushion around vital organs to protect and insulate them. It also acts as a medium of absorption for fat-soluble vitamins in the body.
Harm caused by excess Triglyceride levels
- Hardening of arteries: Triglycerides are thought to be responsible for hardening of the arteries, thus causing atherosclerosis. This leads to heart disease and stroke.
- Risk of developing diabetes: When the level of triglycerides increases in the fat cells, this stimulates the release of certain inflammatory cells called cytokines into the blood stream. These, in turn, compromise the body’s ability to control the sugar level in the blood, and increase your risk of developing diabetes.
- Metabolic syndromes: High triglyceride levels can be linked to a condition called metabolic syndrome which is a combination of heart disease, diabetes, obesity, and high blood pressure.
- Fatty liver disease: High triglycerides lead to more fat cells in the body. When there are excess fat cells in the body, it gets deposited in the liver leading to a condition called fatty liver disease, which could lead to liver complications.
- Xanthoma: Excess triglycerides spark the eruption of itchy, pimple-like xanthomas on the hands, feet, arms, legs, and buttocks.
Triglyceride Levels Classified
|Classification||Triglyceride level (mg/dL)|
|Normal||Less than 150|
|Borderline high||150 – 199|
|High||200 – 499|
|Very high||500 or higher|
Factors Contributing to High Triglyceride Levels
There are many factors that could contribute to the build-up of excess triglycerides.
- Food habits
- Medical problems
- Hormonal imbalance
- Sedentary lifestyle
Lets see how to reduce triglycerides level in blood.
How to reduce triglycerides levels
There are several tips on how to reduce triglycerides levels. Let’s see them 1 by 1.
- Choose the right fat: Avoid red meat,ghee, butter, margarine. Avoid trans-fats that are present in fried fast foods like fries and wedges.
- Choose the right carbs: Choose complex carbohydrates like whole wheat flour, brown bread, broken wheat, oats, and brown rice. Avoid refined flours and its products like white breads, pasta, noodles, etc.; that have simple carbs. Avoid carbonated beverages, colas, and sugary foods.
- Choose the right proteins: If you love sea food, don’t worry about how to reduce triglycerides. Just eat fish twice a week. Foods rich in Omega-3 fatty acid are beneficial in controlling excess triglycerides formation. Examples are salmon, tuna, sardines, and other fatty fish. Vegetarians can have walnuts, soaked almonds, or flaxseed.
- Fruits and veggies: Having plenty of fruits and veggies can never go wrong. These provide fibres, both soluble and insoluble, that helps with controlling weight, thereby bringing down triglyceride levels.
- Limit alcohol intake: There is enough research to suggest that antioxidants in red wine is good for the heart, but there is a limit to how much it can be consumed. When it comes to alcohol, the tendency to move from red wine to beer, then to whiskey, etc., is high. Regular alcohol intake is linked to increased triglyceride levels, so go slow on alcohol!
- Watch your weight: Obesity leads to elevated triglyceride . Try to keep yourself in the normal weight range. Try to lose weight effectively; this will bring down your triglyceride levels.
- Exercise: Exercise is beneficial for the body in more ways than one. Exercise helps you both physically and mentally and streamlines the bodily functions in a positive manner. Also, regular exercise brings down the fat level in your body, thereby reducing triglyceride levels too.
Now you know how to reduce triglycerides, its time to take some action !!
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