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.
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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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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