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, hypertriglyceridemia 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 are triglycerides. Triglycerides are fatty substances that are 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 are 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 are 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 as well as insulate them. It also acts as a medium of absorption for fat-soluble vitamins in the body.
The side effect of Excess Triglyceride levels:
- Hardening of arteries: Triglycerides may be responsible for hardening of the arteries, thus causing atherosclerosis. This leads to heart disease as well as 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 bloodstream. These, in turn, compromise the body’s ability to control the sugar level in the blood as well as increases 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, as well as 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, as well as on buttocks.
Triglyceride Levels Classified:
- Normal: Less than 150 mg/dl
- Borderline: 150 – 199 mg/dl
- High: 200 – 499 mg/dl
- Very High:500 and above
Causes of 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
Let us 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 bread, pasta, noodles, etc.; that have simple carbs. Avoid carbonated beverages, colas, and sugary foods.
Choose the right proteins:
If you love seafood, 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 flax seed.
Fruits and veggies:
Having plenty of fruits and veggies can never go wrong. These provide soluble and insoluble fiber which helps in controlling weight. Hence, bringing down the triglyceride levels.
Limit alcohol intake:
There is enough research to suggest that antioxidants in red wine are 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 is beneficial for the body in more ways than one. It 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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