How to Decrease Triglycerides Level?
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How to Decrease Triglycerides Level?

There are some effective ways to decrease triglycerides naturally. To decrease triglycerides level, we need to check our food habits, exercise regularly and use alternative therapies to keep us healthy and energetic. Taking steps to lower triglyceride levels can reduce your risk of metabolic syndrome, pancreatitis, and heart disease. A number of studies on the benefits of reducing cholesterol levels for those without heart disease have shown a 31 percent reduction in the risk of cardiovascular death and a 22 percent reduction in all causes of mortality. Triglyceride is a general term for fat; 95 percent of the fat we eat is in the form of triglycerides. In addition to the triglycerides we get from foods, the liver makes triglycerides from the fat we eat but also from extra carbohydrates and from alcohol.

There are many effective ways to decrease triglycerides naturally. To decrease triglycerides level, we need to check our food habits, exercise regularly and use alternative therapies to keep us healthy and energetic. Taking steps to lower triglyceride levels can reduce your risk of metabolic syndrome, pancreatitis, and heart disease. A number of studies on the benefits of reducing cholesterol levels for those without heart disease have shown a 31 percent reduction in the risk of cardiovascular death and a 22 percent reduction in all causes of mortality.

Triglyceride is a general term for fat; 95 percent of the fat we eat is in the form of triglycerides. In addition to the triglycerides we get from foods, the liver makes triglycerides from the fat we eat but also from extra carbohydrates and from alcohol.

How to decrease triglyceride level?

Triglyceride levels are directly influenced by what you eat. Anything that increases blood glucose will potentially increase triglycerides, so you should lower your intake of anything that is converted to glucose in the body.

1. First step for lowering triglycerides is to decrease calorie intake, if you're overweight. If you are at a healthy weight, decrease carbohydrate-rich foods to less than 50 percent of your calories and substitute heart-healthy fats for carbohydrates. Heart-healthy fats include canola oil, olive oil and liquid margarine. Nuts, olives and avocados also contain good fats.

Another dietary strategy to manage triglycerides is to substitute fatty fish for some beef, pork and poultry.

Fish with high levels of omega-3 fatty acids include herring, sardines, trout, salmon and albacore tuna. Halibut, Alaskan king crab, mackerel, shrimp and scallops also contain omega-3 fats, but in lesser amounts. A recent report found that consumption of fatty fish lowered triglycerides by an average of 29 percent. The American Heart Association recommends eating two fish meals a week to increase intake of these "good" fats.

2. Reduce or eliminate all types of alcohol. Alcohol, even small amounts, can elevate triglycerides.

2. Niacin can lower triglycerides, but only when used in very large amounts. The recommended dietary allowance for niacin is 14 milligrams a day for women, 16 milligrams for men, with an upper limit of 35 milligrams. To lower triglycerides, levels of 2,000 to 6,000 milligrams (2 to 6 grams) of niacin are needed.      

How to use food to lower triglyceride level?

By cutting down on…

Sugar: Commercial production of many foods (even most foods) includes added sugar. Even breakfast cereals that advertise heart health benefits have highly processed sugars added to their other highly processed ingredients.

Fruit: Not all fruit. Avoid the fruit look-a-likes. Many so called fruit drinks are mixes loaded with sugar. The sugar may be in the form high fructose corn syrup but it is still sugar. If you are going to consume fruit juice make sure it is juice from fruit, not substitutes, and with no added sugar.

Triglycerides come from two sources. They are produced by our bodies. And they are consumed in the things we eat. Both of these can be influenced by diet.

Obviously if we eat foods low in triglycerides we are dealing with the second source of triglycerides. But if we govern what we eat we also deal with the first. That is because out bodies tend to produce more triglycerides from certain foods.

Simple Carbohydrates: foods like white rice and breads or pastas made from white flour should be avoided. This would include processed cereals, crackers and other snacks.

Products that have been made from processed flours are more easily converted into triglycerides and have much lower nutritional value

Fats: The final category concerning food to lower triglyceride levels is fat. Not all fats are to be avoided. The ones to avoid would include saturated fats and polyunsaturated fats if they have been hydrogenised.

Nuts are high in fat and, though good for your health, can be a bit of a problem when trying to reduce triglycerides. However, they are better than some other protein sources.

Whole milk, ice cream and other milk products with high fat content add to the problem. Select lean cuts of meat and don’t eat more than 6 ounces per day.

Triglyceride levels are also reduced by exercise.

Alternative therapies: You can reduce cholesterol with supplements, such as garlic or flax seed etc, which have been scientifically proven to be safe and effective.

Useful links:

* What are triglycerides? from American Heart.org

* How to Lower Triglycerides?

* Triglycerides: From Ingestion to Packaging

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Comments (1)

excellent article

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