Triglyceride levels indicate the amount of fat in our bloodstream. They are needed to supply our body with energy. However, if its levels are creeping upwards, the risk of heart disease and death from cardiovascular disease rises.
For those who have elevated triglyceride levels, here some of the tips we can follow to lower it down.
Consume More Omega-3s
Omega-3 fatty acids are polyunsaturated fat that can help lower down triglycerides levels. It can be found in fatty fish like salmon. Eating them twice per week has been in a consortium of 19 studies published in JAMA Internal Medicine to reduce TG levels.
Munch On Nuts
Present in nuts is numerous heart-healthy nutrients such as fiber, omega-3 fatty acids, and unsaturated fats.
In a study, it was found that each serving of tree nuts decreased triglycerides by 2.2 mg/dL (0.02 mmol/L).
Moreover, a separate study showed similar findings – eating tree nuts is associated with a modest decrease in blood triglycerides.
Some of the best nuts we can consume are walnuts, almonds, pistachios, cashews, and pecans.
Cut Refined Carbs
Making healthier choices, like limiting simple carbs found in pasta, cakes, cookies, white bread, and many snacks, has a huge impact on our heart health.
“Since excess sugar is converted into triglycerides in the bloodstream, eating foods high in refined carbs can cause a spike in TG levels.”
Replace simple carb foods with blueberries, broccoli, leafy greens, whole grains, and lean beef.
Eat More Fiber
Fiber is found in fruits, vegetables, and whole grains as well as in nuts, and legumes.
Eating foods rich in fiber can help to reduce the absorption of both sugar and fat in the small intestine, which may help lower triglyceride levels in the blood, according to a study.
In another study, researchers have found that a low-fiber diet caused triglycerides to jump 45% in just six days, but during the high-fiber phase, triglycerides dipped back below baseline levels.
Avoid Unhealthy Fat
Unhealthy fats, such as those found in processed and fried foods, can raise triglyceride levels and increase the risk for heart disease, so these should be limited as much as possible.
Other Tips To Follow
Exercise regularly – do some aerobic exercises such as walking, jogging, bicycling and swimming.
Eat regularly – setting a regular eating pattern can help prevent insulin resistance and high triglycerides.
Limit Alcohol Intake – Alcohol is high in sugar and calories wherein if it remained unused, it can be converted into triglycerides and stored in fat cells.