Triglycerides are a type of fat that plays a significant role in the body’s energy supply. They are found in food and also synthesized in the liver. High levels of triglycerides are associated with an increased risk of heart disease, stroke, and other health issues. In this article, we’ll explore the best lifestyle changes, dietary habits and supplements for lowering triglycerides, and provide tips for better health.
Lifestyle Changes to Lower Triglycerides
Implementing simple lifestyle changes can help to reduce triglycerides naturally. Here are ten essential tips:
- Engage in regular physical activity to lower your triglyceride levels. Try to aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Reduce your alcohol consumption or eliminate it entirely. Excessive alcohol consumption is known to increase triglyceride levels in the bloodstream.
- Avoid sugary foods and refined carbohydrates, which increase triglycerides significantly. Choose healthier options, such as fresh produce and fiber-rich whole grains.
- Incorporate foods rich in healthy fats, such as olive oil, nuts, seeds, and avocados, into your diet.
- Avoid high-fat dairy products and opt for low-fat or non-fat alternatives.
- Quit smoking to improve your overall health and reduce your triglyceride levels.
- Reduce stress levels by practicing relaxation techniques regularly, such as yoga or meditation.
- Ensure you get enough sleep. Lack of sleep can increase triglyceride levels in the bloodstream.
- Drink plenty of water to stay well hydrated.
- Avoid processed foods, fast food, and junk food as they are often high in unhealthy fats and sugars.
The Best Foods to Lower Triglycerides
There are various types of foods that can help you reduce triglycerides levels naturally. Here’s a breakdown of the best food types to lower your triglycerides:
Sources of Fiber
Foods rich in fiber can help lower triglycerides levels. Try incorporating these foods into your diet:
- Beans and legumes
- Whole grains, such as brown rice and quinoa
- Fruits, such as apples, berries, and pears
- Veggies, such as broccoli, Brussels sprouts, carrots, and leafy greens
Fatty Fish and Seafood
Fatty fish and seafood, such as salmon, mackerel, sardines, and tuna, are excellent sources of omega 3 fatty acids, which can help to reduce triglycerides levels in the bloodstream. Aim to eat two or three servings of fish per week.
Healthy fats are an essential part of any healthy diet. Here are some of the best sources:
- Nuts, such as almonds, walnuts, and pistachios
- Seeds, such as flaxseeds and chia seeds
- Extra virgin olive oil
Understanding Triglycerides and How They Impact Your Health
Triglycerides play a vital role in providing energy to the body, but too much of them can be problematic. High triglycerides levels can lead to an increased risk of heart disease, stroke, and other health conditions. Here are some tips to help lower triglycerides:
- Reduce the consumption of sugar, alcohol, and refined carbohydrates
- Eat foods rich in fiber and healthy fats
- Exercise regularly and maintain a healthy weight
- Avoid smoking and prioritize sleeping
The Role of Supplements in Lowering Triglycerides
Supplements may help to lower triglycerides levels, but you should consult with your healthcare provider before taking them. Here are some of the most effective supplements:
- Fish oil supplements, which can be taken in capsule form
- Garlic extract supplements
- Plant sterols and stanols supplements
- Niacin supplements: Be cautious when choosing niacin and its dosage, since it may have side effects such as flushing and itching. Discuss with your doctor before taking niacin supplements.
Top Triglyceride-Lowering Recipes
Here are some delicious and healthy recipes that you can eat to reduce triglycerides naturally:
Grilled Salmon With Vegetable Skewers
- 6 oz. salmon fillet
- 1 zucchini
- 1 onion
- 1 red bell pepper
- 1 tbsp. olive oil
- Salt and pepper to taste
- Preheat your grill before seasoning the salmon with salt and pepper.
- Dice the zucchini, onion, and bell pepper into small pieces and then put them onto skewers.
- Brush the vegetables with olive oil and season them with salt and pepper.
- Grill the salmon for about 8-10 minutes and the vegetable skewers for about 6-8 minutes.
- Serve and enjoy!
Green Smoothies With Flaxseed
- 1 cup of kale
- 1 cup of spinach
- 1 banana
- 1 apple
- 1 tbsp. flaxseed
- 1 cup of almond milk/almond milk with yogurt
- Chop the kale, spinach, banana, and apple.
- Add everything to a blender and blend on high until smooth.
- Pour into a glass and top with flaxseed.
- Serve and enjoy!
Greek Yogurt With Berries and Nuts
- 1 cup of Greek yogurt
- 1/4 cup of blueberries
- 1/4 cup of raspberries
- 1/4 cup of strawberries
- 1 tbsp. of chopped almonds
- Serve yogurt in a bowl and top with berries and almonds.
- Serve and enjoy!
In conclusion, lowering triglycerides levels by making simple lifestyle changes, improving dietary habits, and taking supplements can be an effective way to reduce the risk of heart disease, stroke, and other health conditions. Remember to consult with your healthcare provider before making any significant changes to your diet or exercise routine.