Everyone knows exactly how dangerous cholesterol is. As with triglycerides, high levels of triglycerides can be harmful to your body’s health. To overcome this, you can do various ways how to reduce triglycerides naturally.
For those unfamiliar, triglycerides are fat in the blood that is stored as an energy reserve. Normally, triglyceride levels are less than 150 milligrams per deciliter (mg/dL).
If the levels are too high, this condition can lead to the hardening of the blood vessels or the thickening of the walls of the arteries (arteriosclerosis).
Your heart disease, heart attack, and stroke risk are even higher.
How to treat high triglycerides naturally
Here are various ways to reduce triglycerides naturally and effectively.
1. Reduce sugar
Simple sugars, especially fructose, can increase triglyceride levels in the blood.
For those who plan to lower the level, limit the consumption of sugary foods and drinks, such as sodas, sweets, cakes, ice cream, and soft drinks.
A review in the Journal of the American Heart Association found that people who consume sugary drinks regularly have higher triglyceride levels than those who don’t.
2. Limiting carbohydrate
Just like added sugars, the extra calories from the carbohydrates you consume can be converted into triglycerides and stored in fat cells.
That is why limiting the intake of simple carbohydrates is one of the ways to reduce triglycerides that you can do.
People on a low-carb diet are alleged to have a greater decrease in triglyceride levels than people on a low-fat diet.
The consumption of carbohydrates should be no more than 60 percent of the total calories that enter the body in one day.
3. Maintain an ideal weight
When you consume more calories than needed, the body will convert them into triglycerides and store them in fat cells.
Maintaining an ideal weight by consuming fewer calories can reduce triglyceride levels in the blood.
For those of you who are overweight, research shows that losing 5-10 percent of body weight can significantly lower the levels of those fats in the blood.
4. Increase fiber eating
How reduce triglycerides naturally can also be done by eating more fiber.
You can increase your fiber intake by eating fruits, vegetables, and whole grains.
For example, some triglyceride-lowering vegetables are cauliflower, kale, celery, spinach, chickpeas, eggplant, and lettuce leaves.
Increasing fiber intake can help reduce the absorption of fats and sugars in the small intestine so that triglyceride levels can fall.
5. Avoid consuming trans fats
Replacing trans fats with polyunsaturated fats in food is also beneficial in reducing triglyceride levels.
Trans fats are commonly found in fried foods and baked goods with partially hydrogenated oils.
The consumption of this fat is associated with various health problems, such as high cholesterol levels and heart disease.
6. Consume omega-3
The content of omega-3 fatty acids in fatty fish is useful for reducing triglycerides in the blood and is good for heart health.
A study showed that eating salmon twice a week can significantly lower the concentration of triglycerides.
In addition to salmon, some types of fish that include triglyceride-lowering foods are herring, tuna, sardines, and mackerel.
7. Choosing healthy fats
The way to reduce triglycerides naturally that you can do immediately is to choose healthy fats.
Not all fats consumed are harmful to the body. Therefore, ensure you eat monounsaturated and polyunsaturated fats, such as avocado, skinless chicken, and olive oil.
These various sources of healthy fats can help reduce triglyceride levels in the blood, especially when replacing carbohydrates in the diet.
In addition, avoid the consumption of too much saturated fats, such as those in red meats, cheeses, and foods baked with butter.
Because various foods that cause high triglycerides are not good for health.
8. Consumption of soybeans
The consumption of soybeans is also one of the ways to reduce triglycerides naturally. Such benefits come from the protein content in it.
In addition, the isoflavone content in soybeans also helps lower cholesterol levels.
9. Exercise regularly
Try exercising regularly for at least 30 minutes daily, such as jogging, cycling, or swimming.
This activity is considered beneficial in lowering triglyceride levels and increasing good cholesterol.
In addition, you can also do a lot of physical activity in daily activities, such as climbing stairs or walking.
10. Avoid alcohol
Alcohol is taboo if you have high triglyceride levels.
That is because alcoholic beverages are often high in sugar, carbohydrates, and calories. If these calories are not used, the body converts them into triglycerides and is stored in fat cells.
Some studies show that moderate consumption of alcohol can increase triglyceride levels by up to 53 percent, even if the fats in your blood are normal.
Therefore, limit alcohol consumption to only one glass per day for women, while men should have no more than two glasses.
11. Consumption of legumes
Are you looking for a snack to reduce triglycerides? You can choose nuts, such as almonds, pikan, walnuts, cashews, pistachios, and macadamias.
This food contains omega-3 fatty acids and unsaturated fats that reduce blood triglycerides.
12. Adopt a regular diet
Insulin resistance is one of the factors that can cause high triglycerides.
After you eat, the cells in the pancreas signal to release insulin into the bloodstream.
Insulin is then responsible for transporting the sugar to the body’s cells to be used as energy.
If you have too much insulin in the blood, the body can become immune to it, making it difficult to use insulin effectively.
As a result, the accumulation of sugar and triglycerides in the blood may occur.
As a solution, try to adopt a regular diet to prevent insulin resistance and high triglycerides.
How to lower triglycerides naturally with supplements
Sometimes, a way to reduce triglycerides naturally is not enough. In certain cases, treatment from a doctor is needed so that you can treat this condition properly.
To lower triglyceride levels, the doctor may prescribe supplements, such as statin-class drugs.
Doctors can also prescribe fibrate-class drugs to reduce the fat content in the body.
In addition to the administration of high triglyceride drugs, the doctor most likely advises regular health checks,
Especially if you have a history of diabetes, heart disease, and kidney disease, all three are risk factors that can trigger an increase in triglyceride levels.
