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.
Table of Contents
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.
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.
There are many factors that could contribute to the build-up of excess triglycerides.
Let us see how to reduce triglycerides level in blood.
Here is an Indian diet plan to reduce triglyceride levels in the blood. This video is a basic guide on tips and diet changes that will help in reducing triglycerides.
There are several tips on how to reduce triglycerides levels. Let’s see them 1 by 1.
Avoid red meat, ghee, butter, margarine. Avoid trans-fats that are present in fried fast foods like fries and wedges. Read – How to choose the best cooking oil for health.
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. Read – Indian low carb diet plan.
If you love seafood, don’t worry about how to reduce triglycerides. Just eat fish twice a week. Foods rich in Omega-3 fatty acids are beneficial in controlling excess triglycerides formation. Examples are salmon, tuna, sardines, and other fatty fish. Vegetarians can have walnuts, soaked almonds, or flaxseed.
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.
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!
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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This post was Last Updated on April 6, 2020
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Hi madam,I want to reduce my triglycerides and cholesterol level to normal.At present TG is 323 and CL is 209.My age is 35 and weight is 60kg.I want a diet plan from you
https://www.dietburrp.com/heart-health-diet-services/
Hi payal mam
The lipid profile has come out to be 248 for a female of age 45. She being a patient of high blood pressure ...please suggest some suitable diet plan.
Thanks
Homeremedies and diet plan to reduce cholesterol- https://youtu.be/B8k75x6h-TU
? cooking oil for health - https://youtu.be/BGdwZZPYjq8
? High BP DASH diet - https://youtu.be/ZeXa0r6O4Yc
? Type of salt - https://youtu.be/_cNcpKQ_6_g
its very good thank u very much nice diet plan it is
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Hi madam I am Bilton Kumar das( Non vegetarian)
Age-39,TG- 265, LDL-115, HDL-39,VLDL- 40,total cholesterol -194
Please suggest indian diet plan
you can follow the plan in the article above to reduce your cholesterol.
Hi plz give me a Indian diet chart to control triglycerides level of 520.. actually I also suffer in fatty liver stage 1 disease ..
https://www.dietburrp.com/?s=fatty+li+ver+ please see the first 2 diet charts .
It's hard to say
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 .