How To Lower Triglycerides Naturally? Signs Of High Levels And 8 Ways To Reduce It

The most common form of fat found in our blood is triglyceride. The breakdown of fats produces triglycerides, and the liver also plays a role in making triglycerides. This happens when you consume more calories than your body needs, especially from high-carb foods. The extra calories are converted into triglycerides and stored in your fat tissue for later use. Optimum quantities of triglycerides are essential for providing energy intermittently, but high levels of triglycerides in blood will affect the other organs, especially the heart. Hence, it is essential to lower your triglycerides through medications or naturally.

So, how to lower triglycerides naturally? It is all about making critical changes to your daily habits and diet. Start by cutting back on sugary treats and refined carbs, and instead, load up on fibre-rich foods like fruits, veggies, and whole grains. Avoid unhealthy fats for good ones; think olive oil, nuts, seeds, and fatty fish. Keep an eye out for trans fats in processed foods and avoid them. Regular exercise is a game-changer, so get moving for at least 30 minutes most days. Even losing a bit of weight can help, and it is a good idea to limit how much alcohol you drink.

In this blog, we will share insights on how to lower triglycerides naturally and the signs to identify high triglycerides levels so that you can take prompt action. Keep reading to find out more!

Table Of Contents

1. What Are Triglycerides?

2. How To Lower Triglycerides Quickly?

3. What Are The Signs Of High Triglycerides?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

What Are Triglycerides?

Triglycerides are fats that circulate in your bloodstream. They originate from calories taken in without being immediately utilised to carry out different bodily processes. These extra calories are deposited as triglycerides and accumulated as fat in fat cells to be utilised later. Although triglycerides are necessary for providing energy, high levels cause the development of heart disease and other diseases.

According to the National Cholesterol Education Program, triglyceride levels are classified as follows:

Also Read: How To Lower Cholesterol Fast? 13 Tips To Reduce LDL Levels With Best Foods! 

How To Lower Triglycerides Quickly?

How to lower triglycerides naturally? Here are some ways you can lower triglycerides quickly:

1. Lower The Amount Of Sugars And Refined Carbohydrates

To manage triglyceride levels, one must avoid added sugars and refined carbs. This means avoiding candy, sugary soda pop, and pastry. However, switch to whole grain products such as brown rice and whole grain pasta and avoid foods high in sugar as much as possible. They assist in regulating blood sugar and also reduce the accumulation of triglycerides in the bloodstream.

2. Increase Fibre Intake

Increasing the level of fibre is recommended because it reduces triglycerides. Fibre aids your body in the digestion of fats and ensures that digestion proceeds effectively. Eat many fruits, veggies, and healthy grain-based foods you are passionate about. It is found that foods with fibre, such as fruits, such as apples and berries, and vegetables, like fresh leaves and beans, are some of the most recommended foods for low triglyceride levels and those recommended for a healthy heart.

You can also take ToneOp Care’s Wheat Grass Powder to supplement fibre intake in your diet. It keeps the digestive system healthy and free from constipation and digestive troubles while lowering triglyceride levels in the blood. 

Also Read: Is Fibre Good For You, & Does It Aid Weight Loss? | ToneOpCare 

3. Choose Healthy Fats

Substitute fats that are not recommended for the ones that are advised. Reduce the intake of bad cholesterol like saturated fats in red meat and avoid foods rich in trans fats found in processed foods. It is better to use monounsaturated fats, such as those in olive oil, avocados, nuts, seeds, etc. 

Also, including omega-3 supplementation from such fatty fish as salmon and mackerel in the diet is recommended. These are good fats that assist in reducing the levels of triglycerides and improving the health of the heart.

4. Limit Alcohol

Alcohol contains substances that boost the levels of triglycerides in the blood, so people should avoid consuming these products. In particular, when you start drinking, the tissue triglycerides increase, which results in increased transport of the substance in the blood. The best practice for your physical well-being is to reduce your alcohol consumption and, thus, your total amount of triglycerides.

5. Exercise Regularly

Exercising is one way of ensuring that one does not have high levels of triglycerides. Try to meet the prescribed 30 minutes of moderate physical exercise, such as walking, cycling, or swimming, at least most days of the week. Exercises reduce fat optimally throughout the body and ensure that the triglyceride rate remains low. Besides, they play a role in regulating body weight and promoting general health.

6. Lose Weight

A slight 5–10% weight loss may significantly affect triglyceride levels. Extra body fat, especially around the belly, is linked to higher triglycerides. Shedding some pounds can help lower triglyceride levels and improve your overall health.

Also Read: 7 Side Effects Of Weight Loss Pills That You Should Be Aware Of To Avoid Serious Concerns!

7. Stay Hydrated

Staying hydrated is essential for health because it lowers triglycerides. Drinking plenty of water supports your body’s natural processes and keeps your metabolism running smoothly. It also regulates blood lipids and aids in the kidneys' waste removal.

8. Consider Omega-3 Supplements

Fish Oil Capsules from ToneOp Care contain omega-3 fatty acids that may help lower triglyceride levels in your body. They work by reducing fat production in the liver and increasing fat breakdown.

What Are The Signs Of High Triglycerides?

High triglycerides usually do not show obvious symptoms, but if they get high, they can cause some noticeable issues. Here is what you might experience:

Also Read: Searching for Your Ultimate Health Ally? Let's Explore Krill Oil Capsules' Benefits and Composition! 

Dietitian's Recommendation

As per my recommendation, the following steps are the ultimate answer to how to lower triglycerides naturally. Initial measures include avoiding consuming foods high in sugars and refined carbohydrates, as these raise both blood sugar and triglyceride levels. However, stress on the quality of fibre-rich foods, such as fruits, vegetables and whole grains. All these choices are beneficial for digestion and effective in controlling the triglyceride content.

Eliminate all unhealthy fats, including olive oil, avocados, nuts, seeds, and fatty fish rich in omega-3 fatty acids. Incorporate daily exercise into life, and at least 30 minutes of training should be carried out on most days of the week to support fat metabolism. These measures would help reduce triglycerides naturally.

                                                                                   Dt. Aditi Upadhyay

The Final Say

So, wrapping up this blog on how to lower triglycerides naturally, you now know it requires a basic alteration in the lifestyle that has a good impact on overall health. Suppose you reduce the intake of sugar and refined carbs. In that case, you can control your blood sugar level and limit the levels of triglyceride substances, including more fibre-rich foods such as fruits, vegetables, and whole grains. Choosing healthy fats, avoiding alcohol, and engaging in physical activity is crucial.

It can be about creating new beneficial habits, such as shedding a few pounds or getting more detailed with drinking water. Omega-3 supplements may also be helpful in such cases, but the healthcare provider is always advised to consult with them. By knowing any signs to check for high triglycerides, abdominal pain, fatigue, constant nausea, sudden weight gain and yellow fatty patches on the skin, we can easily make our goal to reduce the triglycerides levels in our body.

FAQs

1. How does losing weight affect triglyceride levels?

When the body loses weight, several things improve: insulin sensitivity improves, fat metabolism is enhanced, fat storage is reduced, and inflammation is reduced. All these factors reduce triglyceride levels in the bloodstream. 

2. What foods reduce triglycerides?

To reduce triglycerides, one should focus on incorporating foods that are rich in healthy fats and fibre, like:

• Fatty fish, such as salmon and mackerel.
• Nuts and seeds, like walnuts and flaxseeds.
• Avocados and olive oil also offer beneficial monounsaturated fats that can help manage triglycerides.
• Whole grains, fruits, and vegetables add fibre to your diet, which aids in regulating triglyceride levels.

3. What removes triglycerides from the body?

Triglycerides are effectively reduced in the body through a combination of regular physical activity, a high-fibre diet, and the inclusion of healthy fats:

• Engaging in regular exercise helps burn off excess triglycerides and supports overall fat metabolism. Consuming foods rich in fibre, such as fruits, vegetables, and whole grains, helps improve digestion and reduces triglyceride levels.
• Maintaining a healthy weight and staying hydrated are also important, as they support overall metabolic processes and aid in the removal of triglycerides from the bloodstream.

References

• https://www.health.harvard.edu/blog/a-promising-new-treatment-for-high-triglycerides-201507298160
• How to Lower Triglycerides Naturally and Quickly: Diet, Exercise, Supplements (medicinenet.com)
• Triglycerides and Lowering Triglyceride Levels (webmd.com)
• Taming high triglycerides - Harvard Health
• How to Lower Triglycerides Naturally (webmd.com)

About ToneOp Care 

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