In this article we will look at a simple way to reduce triglycerides naturally. Triglycerides are a type of fat that occurs from the excess calories we eat. Generally Triglycerides are the result of consuming carbohydrates, and fats. This is used to meet energy between meals. However, the amount of triglycerides is a problem when we consume more calories than we burn.
Fat and cholesterol are important for the body but should be within normal limits. However, if excessive cholesterol will result in serious health risks, especially those associate to heart disease.
Here we look at a guide to knowledge of national cholesterol for Triglycerides levels
- Normal Triglycerides: below 150 mg / dL
- Borderline high triglyceride: 150 to 199 mg / dL
- High triglyceride: 200 to 499 mg / dL
- A very high Triglycerides: 500 mg / dL or higher
Someone who has high triglyceride levels can still be lowered for better health. If high triglyceride levels are not reduced then it affects to heart disease and other dangerous disease complications.
Side Effects of High Triglycerides
Lipid or increased fat in the blood cells will have an adverse health effect, this is associated with the risk of cardiovascular disease and coronary artery and atherosclerosis. Therefore, high triglyceride levels should be reduced or decreased. So, in this article we create a simple way to lower triglycerides naturally. Read on to the article ..!
In addition, high triglyceride levels provide the effect of plaque buildup on the arteries. Plaque is formed from a combination of cholesterol, calcium, triglycerides, waste and fibrin. The plaque formed will be a great risk for heart disease as it lowers blood flow to the arteries.
The presence of plaque in blood vessels not only constricts the vessels but also buses damage them. This condition increases blood clotting and has the potential to form embolus (a floating clot). Well, this embolus can get caught in a small artery in the heart or brain when blood flows. Next cause a heart attack or stroke.
High side effects Triglycerides can also interfere with even damage the pancreas. Pancreas is responsible for the production of hormones including insulin. Well, until here we are getting that high triglyceride levels should be reduced to normal.
Causes of High Triglycerides
High triglyceride levels are generally enhanced by the following factors:
- Genetic factors
- Overweight or overweight
- High-calorie diet
- High-fat diet
- Drinking alcohol
- Diabetes (primarily type 2)
- Kidney illness
- Several types of drugs such as oral estrogen, corticosteroids, and antiretroviral drugs.
However, some people are at greater risk of high triglycerides. They are:
- Native Americans
- Mexican-American man
- Fat people
- Women, especially those who consume estrogens who have suffered from heart disease, and pregnant women.
How to Measure Triglyceride Level?
Before we see how to reduce triglycerides naturally, let’s see how to measure the levels of triglycerides in the body. The only way to find out whether you have high levels of triglycerides or not is by a blood test. The American Heart Association (AHA) recommends that each individual in 21 years old or older to check blood every 5 years.
How to Reduce Triglycerides Naturally
Lifestyle changes are one simple way to reduce triglyceride levels. This method is very easy to do by anyone but difficult to apply regularly. So, someone who wants to lower triglyceride levels should be committed to lifestyle changes.
Here are some things to do to reduce triglycerides in the body.
1. Lose Weight
Losing weight is an important thing to do with decreasing triglyceride levels. If you have excess weight, then lose 5-10% weight can eliminate 20% triglycerides in the body.
2. Reduce Sugar Consumption
Reducing sugar as a source of calories can also bring you to normal levels of triglycerides. The American Heart Association recommends that only 5% of our daily calories come from sugar. This amount is 9 tablespoons for men and 6 spoons for women.
So, we must be smart to consume food because most of the sugar comes from foods we never expected.
3. Increase Fiber Consumption
Next, all you have to do is increase the consumption of high fiber foods. High-fiber foods include vegetables, whole grains and fruits.
4. Limit Fructose
Did you know that fructose is a type of sugar that is dangerous because it can cause high triglyceride cancer. One of the high fructose drinks is fructose corn syrup. If you want to buy corn syrup, read the label carefully so as not to be fooled by having many fructose content.
5. Consumption of Omega 3 Fatty Acids
One way to reduce triglycerides is consume fish because it contains many omega 3 fatty acids. Among the sources of omega 3 is salmon, sardines, trout, and herring. In addition to consuming fish, omega 3 fatty acids are also available in pill form.
6. Be Careful of Fats You Eat
Fat is divided into two, there are healthy fats and there are bad fats. Eat the healthy and / or monounsaturated fats commonly stored in olive oil. Avoid saturated fat or trans fats because it can increase your cholesterol.
7. Regular Exercise
Simple ways to reduce triglyceride levels can also be done by doing exercise every day. Exercise at least 30 minutes a day can help you lose weight and triglyceride levels in the body.
8. Avoid Alcohol
Alcohol is one cause of rising triglycerides, therefore avoid this drink. In addition, alcohol is also bad for the body as a whole. You want to live healthy, stay away from intoxicating drinks.
9. Drink Triglyceride-Lowering Drugs
Another way you can take is to take a triglyceride-lowering drug. Remember! This drug should only be on the recommendation of a doctor. These drugs can be fibrates, niacin, omega-3, or statin drugs.
Even if you take medication, do not underestimate your exercise and low fat diet. This is a big key in changing unhealthy lifestyles.
10. Eat a Moderately Low-Fat Diet
Limiting your intake of fat or a low-fat diet is the best way to reduce high triglycerides. This diet is better than a strict low fat diet. AHA recommends that 25-35% of our daily calories come from fat. So, having a low-fat diet is a safe way to lower high triglycerides.
Those are 10 simple ways to reduce triglycerides naturally that you should practice. High triglyceride levels are very bad for health-related heart and brain like stroke. So, pay attention to our food, avoid high-saturated fat and increase the consumption of foods high in fiber and contains omega 3.