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 may 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
- Medications
- Hormonal imbalance
- Smoking/Alcohol
- Sedentary lifestyle
- Obesity
- Hereditary
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.
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Choose the right fat:
Avoid red meat,ghee, butter, margarine. Avoid trans-fats that are present in fried fast foods like fries and wedges.
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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.
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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 flax seed.
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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.
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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!
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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.
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Exercise:
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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Dear Payal,
I am 40 years old and i dont have diabetes. I almost stopped taking sugar and sweets from past ten years. I am 6 feet tall with 75kgs. I dont even take fries or pastas etc. I always choose good food without oil . But still my TG levels are more than 500. I am alcoholic and daily i used to consume 3 pegs.
pls suggest me the best diet plan without leaving alcohol
Hi Yugandhar ,
if your Tgs are high even after so many restrictions , there has to be soething wrong some where … please mention your diett routine coz i can advice only after i have the complete picture .. are you exercising ?
Madam
MY age is 23 and my Blood pressure level is 180/100.thyroid is greater than 40 and triglycerides level is 187.please give me suggestions to what kind food I eat to reduce this problem.
what is your weight ? al the levels are disruppted and you will need a personalized diet plan . you can check this link – https://www.dietburrp.com/diet-services/
Madam:-
I have Trigly:-136 hdl 20 ldl 57 and vldl 27, will you plz suggest me diet
Hi Reddaiah,
sure , please check this – https://www.dietburrp.com/diet-services/
Hi mam
My age is 29
Triglycerides count 220
I started eating green tea,walnuts,badam avacado, red kidney beans,quinoa , apple, salmon fish,chia and flax seeds. It will helps to reduce me triglycerides.
I can eat whole grain bed.
Please suggest me mam if anything wrong in my diet.
Hi Rupa ,
you have started including all the needed healthy items in your meal , so this is good . continue to have this , it will help in the long run .
My amma serum lipid profile
Serum cholesterol-225.0mg/dl
Triglyceride -310.0
hdl-32.8
Ldl-130.0
Vldl-62.0
Cholestrol ratio-6.8
her age 51 and height aroung 5 feet weoght 65. Tis can b treated wit diet r by medicines pls help mam
can be treated with diet if ifollowed well. you can refer the tips mentioned above .
My name rajan my triglycerides is 369how do decide in blood
you can follow the diet tips mentioned above . it will help .
Hello,
I/m 44 yr old female. I have border triglycerides 165 recently. I have fairly good eating habits ad workout regularly. Is eating oats good to reduce triglycerides. I read we have to eat less carbs. Pls give some food options. I dot eat fried foods also.
Yes you can have oats , it is complex carb and helps in reducing triglycerieds . avoid simple carbs , like maida , sugar , processed foods like breads and buiscuits. eat daliya , quinoa , brown rice .
Hi Payal Madam,
I am 27 years old. My Lipid Profile results are, HDL Cholesterol- 35.8, LDL Cholesterol- 68.6, VLDL Cholesterol- 89.6 and Triglycerides- 448. Madam my question is how to increase HDL and decrease VLDL & triglycerides. Please help.
Hi ,
Following the tips mentioned above will help .
hi payal madam,my wife have blood sugar ppbs 225mg without taking any medicin,can she control his sugar level by diaet and exercise,if yes than how pls.she is 46 yrs with 5,5 hieght and 66 kg weight.
she can follow this diet – https://www.dietburrp.com/?s=1200+calorie+diabetic
Hi Payal
My son in law 29 yrs old is having high triglycerides and he is been hospitalized 2 times in lat 3 months with value at 1500 and 900 second time with pain in abdomen and pancreatitis. Docs have used insulin and dextrose to bring his triglycerides to 400 and let him go with some tablets lipidor for two week. I need you advice his diet plan and any other good info to manage his health. Thanks
I am Yogesh Shahir, age 49, weight 65, height 5’5.5″, undergone bypass surgery 4 months back. I am having diabetes for last 14 years with hyper-triglyceridemia. My figures now FBS 130 & PP 145, Triglycerides 492, Total Cholesterol 265. I am on medication. Please suggest a triglyceride controlled diet for me… Thanks
Hi Yogesh ,
I am afraid i do not have any ready plan to give you for reference for your condition .. will have to plan one
Hi Payal
I am 36 years old and recently got my lipid profile done and found that my triglycerides is 502, HDL is 30 and LDL is 86. What diet should I take. I am strictly vegetarian (not even eggs).
what is your height and weight ?
Hi
This is anu.my tri glyceride level is 600 .my weight is 69kg.I m a hypo thyroid patient for 10years.I m a vegetarian.plz provide me a diet chart.
https://www.dietburrp.com/1400-calories-indian-diet-plan-for-weight-loss/ you can follow this , it will help in controlling triglyceride as well as losiung weight
Sure thanks
Hi madam Payal,
My husband and me are both Dentists.My husband is 42 year old. He is been recently(3 months) diagnosed with type 2 diabetes. He also has high triglycerides 365.4 and FBS 173 and Post prandial 259. He is a non vegetarian and foodie with sedentary lifestyle…non smoker, occasional drinker. He is on Glycine GP n Roseday F since 2 days. I am really worried please suggest some diet chart. He is a rice lover. Please suggest diet chart with combination of Rice. I am seriously worried about him n want to help him deal with the conditions.
you can use this diet chart for him – https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/
I am pradeep my age is 32 my blood pressure is 150/95 I’m not taking any tablet I’m doing yoga and pranayama suggest me some good plane to reduce Bp. My weight is 67..pls help me madm..
https://www.dietburrp.com/indian-diet-plan-for-high-blood-pressure/ check this
Hi…myself Ranjan. I m 35 yrs and weigh 82 kg. My triglycerides is 370 and sugar is 95 both in fasting condition. Why should be my diet plan ? Everyday Igo for walking around 4 km. Kindly suggest me how to reduce triglycerides..
Thanks and regards
you can fiollow our 1200 calorie indian diet plan for weight loss
We received really good information about triglycerides. And how to reduce it . thanks
🙂 thank you for reading at dietburrp.
Hi,I am Anuradha.My blood sugar values are,fasting around140_160and my plbs is around180_200.My age is 54 and female.Kindly let me know how many calories i shud consume.I walk around 6000_7000 steps.
Hi Anuradha ji , kindly let me know your weight . if you are in your right weight , 1500 calories is what you need. plbs ?
hi i am 47 yrs old my sugar level is 440 and fasting sugar is 287. can you suggest some diet plans to me?
what medications are you on and what are your body stats ?
Hi
My triglycerides level is 180
Sugar fasting is 102
Hb A1c is 7.2
Age 35 yrs.
Kindly advise. some plans to reduce the HbA1c and triglycerides.
Doctor suggested me to take Jalra-M (50/500m), should i go for it or can be reduced by walking and diet.
Hi Sanjay,
you needt to take the tablet and do walking and follow our 1200 calorie diet plan this will help you in both the ways
Hi payal Banka
I am mr. Bhattarai , from Nepal. Yesterday i test HbA1C (Glycosylated hb) is 6.5 but last two month my blood sugar was7.7 m.mol, triglyceride was 3.4 & cholesterol wS 4.9 after one month doctor told me to test sugar fasting 7.5 and pp wS 12.1 dr refer me to physician and he just tell me to take medicine tab glyciphage 500mg and aztor 10mg for 15 days after that he added more 5 days and tell me to test blood sugar in fasting and pp fasting 100mg/dl and pp 105.3mg/dl i talk with many dibetese paicent e ery one tell me u dont have take medicine do excersise it will do down. What should i do yesterday i taste HbA1C… with out Dr. Reference. Cqn u give me some idea what will be the best. Or send diet chart i dont want to take medicine. Reply me at my email address. Thank you sanu
check this and follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
hi Payal ….once again very useful and vital information about triglycerides..
Now that iam aware of their benefits….I would like to keep mine within normal limits…..being a vegetarian iam taking almonds already…ofcourse… Intake of fruits and vegetables also….thanks Payal!
Usha.
🙂
Hello Madam
I am 43 yrs – pure vegetarian- no alcohol/ no smoking – LDL is 119 / Total Choleterol is 204 / Triglycerides 281
suggest me diet plan pl
Hi ,
I am sorry , but we have halted our diet services till feb 2016. if you can wait for that long , please leave us a mail at care@dietburrp.com and we will get back to you as soon as we resume with our services.
I am 41 yrs – pure vegetarian- no alcohol/ no smoking – LDL is 119 / Total Choleterol is 204 / Triglycerides 203 and my A1C is 64 p lease send me the diet plan if you can..
sure , check this – https://www.dietburrp.com/diet-services/
hi Payal,
My father is diabetic..his fasting sugar is 200 and random is 400
his tryglrcds is more than 500
He is on insulin these days
and his sugar is fluctuating daily
also he is undergoing treatment for urine infection too
request some tips from your side….diet plan
Hi Shruti ,
Your father needs a properly planned diet . we have put an hold on personalized diet services , kindly see a dietician with all his reports , coz his insulin intake and carbs and food calories have to be managed appropriately . such high levels of tgs and high sugars can affect body negatively . urgent measures are required . you can use the tips given aboven in the article . but its better to get a proper diet plan done for him based on his current medical condition .
Hi
After my baby I gain too much and my TGL is 450 so how to reduce it i am carving for food and some time I didn’t get time to eat due to kid and work can you please help me
Hi Hetal ,
you need a proper planned diet . please see this page – https://www.dietburrp.com/diet-services/
Hi
I am 50yrs I am vegetarian recently my sugars level 6.1 I am prediabetic and my triglycerid 287 what is Indian diet plan
Hi Meena,
plz see this page – https://www.dietburrp.com/diet-services/
Hello madam
My triglyceride is 509 and LDL 18% and HDL is 31% BP is 100/160 random sugar level is 145 suggeste some precautions and diet plan health tips on my email thanks
Hi Mohammed ,
you can subscribe to our services to avail a personalized diet plan . please see this link – https://www.dietburrp.com/diet-services/
hi.. my husband has very high triglyceride .. can u plz suggest me the diet plan so that i cn control his triglyceride… my father in law is also heart patient and diabetic too..plzz gv me both diet plans .. suggest me the right food for them..
Hi Minki ,
You can use the tips given above in the article . if you need further assistance or a proper diet chart made to suit his health and weight issues , please see this page – https://www.dietburrp.com/diet-services/
Dear madam,
Good morning. I am suffering from last 3 years with high triglycerides (250-350) and uric acid (7 -10 ) .basically I am a body builder and doing exercise 20 days in a month but I am eating more and drinking once or twice in a week.
Most of time whisky up to 200 ml. So plz give me tips about my health and what to do.
are you taking any health supplements ? protein powder ?
Yes I am taking protin shakes & supplement.
My dad recently have undergone angioplasty nd he is a pt. Of type 2 diabetes mallitus. ..wat diet plan should he follow?
Hi Kamna ,
he should follow a low fat , high fiber , and moderate carb diet . for details you can check this page – https://www.dietburrp.com/diet-services/
hi im nisha from chennai…
im 34 years old.past one month i have type 2 diabetics.sugar level is (255 ).and i have pressure also (180) tell me how to controll my sugar level and pls suggest me food chart for 7days..a
Hi Nisha,
Thank you for reading at Dietburrp. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Hi
My triglycerides level is 1145 (tooooo high).
FBS IS 136 AND Glucose 2 hrs is 233
Hb A1c is 7.4
Age 40 yrs.
Kindly advise.
Mukesh
Hi Mukesh , we will have to personalize a diet plan to suit your requirement. please see this page- https://www.dietburrp.com/diet-services/
Hello,I am 31 years old male from vadodara gujarat..I have fasting sugar level is 166 and after eating is 197,I have also tryglisride level of 350 and uric acid level 7..so what can be my diet…?? As I am very confused from this three issues simaltaneously…pls reply me as soon as possible
With regards,
Chandrasinh solanki
Hi Chandrasinh,
sure we would help you plan a proper diet, to meet your requirements. plz see this page – https://www.dietburrp.com/diet-services/
Wow
Hi Payal,
I am diabetic from last nine years.
My weight is 85 kg. My age is 56. I am vegetarian.
My triglycerides level is high always.
Also my suger level is 200 on fasting and around 300 after dinner.
Please suggest me best diet plan to reduce all the problems.
My weight problem and how can I reduce my suger level.
I am Type 2 diabetic .
Hi Richa ji,
Thanks for reading at Dietburrp. we would be pleased to help you. looking at your requirements, it is best for you to get a personalied diet plan made to suit them. please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I am deabatic form last three years.
My weight is 75 age 32.
My triglycerides level more then <500.
Also my suger level is also 180 on fasting and 230 with food.
Please suggest me best diet plan to redue both the problems
Hi Satish,
sure we can help . but we will have to particularly design a diet chart to meet your requirements. please see this page to know how to avail our services for personalized diet chart. https://www.dietburrp.com/diet-services/
Hi…i am 32 yrs…i have Bp pro…since 1yrs ii take tab2.5amlovas…my. Weight is 68 i want loose my weight by heathiest way …i don’t want to take tab so plzz help me how its posssible
Hi Preeti,
You can follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ along with 45 mins walking at any time of the day. tHIS WILL HELP YOU IN LOSING GOOD WEIGHT
These informations are useful message for me.