Triglycerides are a kind of fats that are found in the blood. When you eat, the body stores the calories that are not needed into the fat cells after converting them into triglycerides. We need them for energy but having too many of them can lead to serious heart problems.
About 25% of the people in the US suffer from raised triglyceride levels. High alcohol intake, being overweight, poor blood sugar control and high calorie diet all lead to elevated levels of triglycerides. This article explores some natural ways to lower your triglyceride levels.
Whenever you eat, the body converts the unwanted calories into fat and store them into fat cells. That is why losing weight is an effective way to lower the triglyceride levels. Research shows that losing about 5 to 10% of your body weight can lower total blood triglyceride levels up to 40mg/dl the goal here is to sustain your weight loss but studies show that regaining some of the weight doesn’t raise blood triglyceride levels once it goes down.
One study found that participants who had dropped out of the weight loss program and had regained some of the weight they had lost 9 months earlier, their blood triglyceride levels still remained 24 to 26% lower.
Cut back on sugar:
Added sugar is one of the most dangerous ingredient in the modern diet, it is associated with a number of health problems. American Heart Association recommends eating no more than 6 to 9 tea spoon in a day but the research found that in 2008 an average American was eating about 19 tea spoon of sugar in a day.
Hidden sugar in your diet comes usually from herbs, sweets, soft drinks and juices. The sugar is converted into triglycerides and lead to heart problems. A study showed that eating high amounts of sugar was related to high triglyceride levels in children.
Investigations show that eating a diet low in sugar and carbs can decrease blood triglyceride levels. Just replacing sugar sweetened beverages with water can reduce blood triglyceride levels by 29mg/dl.
Limiting your carb intake:
Just like sugar, extra calories from carbs are also converted to triglycerides and stored to fat cells. It is no surprise that limiting your carb intake can result in lower triglyceride levels.
One 2006 study determined the effect of different kinds of carbs on triglyceride levels. It found that those who were given low amounts of carbs like about 26% of calories from carbs had greater reduction in blood triglyceride levels compared to those who were given high numbers of carbs that is about 54% of calories from carbs.
Another study looked at the effects of carbs on blood triglyceride levels, not only did the low carb group had reduction in their body weight but also blood triglyceride levels.
Fiber rich food:
Eating fiber rich foods like vegetables, fruits and whole grains is a great way to reduce blood glyceride levels. Fiber in the diet can decrease the absorption of fat and sugar in the small intestine and reduce the amount of triglyceride levels in the blood.
One study showed that supplementing on rice bran fiber reduced blood triglyceride levels in the blood by 7 to 8% in people with diabetes. One study looked at the effects fibrous foods have on blood triglyceride levels. It was seen that low fiber diet made the triglyceride levels to jump 45% in just 6 days, while during high fiber food days, the triglyceride levels dropped back below base lines.
Regular workout can also help reduce blood triglyceride levels. High HDL levels have inverse relation with blood triglyceride levels. The higher the blood HDL levels are, the lower your blood triglyceride levels would be.
Aerobic exercises increase HDL levels and therefore, decrease triglyceride levels. Paired with weight loss, studies show that aerobics are a great way to reduce your triglyceride levels. Aerobic exercises include walking, jogging, swimming and cycling.
The American heart association recommends working out 5 days a week for better health. Little modifications in your diet and life style can greatly improve your health by improving your triglyceride levels. Replacing transfers with healthy unsaturated fats, regular exercise, losing weight, eating more fiber rich food is a great way to lower your triglyceride levels and lead a better healthy life.
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