Triglycerides come from excessive intake of calories, fat, alcohol or sugar in our diet. Lowering your triglycerides is an essential part of lowering your risk for heart disease. High levels of triglycerides are associated with risk of heart disease and as such many people search how to lower triglycerides to avoid serious heart problems.
Triglycerides are the most common type of fat in our body. Your body stores the extra calories you eat inside your fat cells as triglycerides. When we eat fat, blood triglyceride increases 2-4 times and reaches to its maximum value in about 5 hours after the meal. Our liver also synthesizes triglyceride. The triglyceride concentrations in the blood vary considerably throughout the day, depending upon how much fat is eaten and how fast the body removes fat from the blood. Our bodies make triglycerides from excess carbohydrate in our diet.
Triglyceride levels higher than 150 mg/dL need immediate management, according to the American Heart Association. For people with high triglycerides, make sure that you are carefully following all treatment recommendation. Here are some tips to help you lower your triglyceride and get on with your life.
1. Losing weight
High triglyceride levels often occur in people who are obese. To lower triglycerides, a healthcare provider will usually recommend that an overweight person lose weight. In fact, just a little weight loss can significantly lower your triglyceride level. In many cases it can bring triglycerides back to a normal level.
A regular exercise such as brisk walking, jogging, cycling, swimming, and aerobics, help you to lower tiglycerides and keep your heart and blood vessels in shape. A program of regular exercise is also important in achieving and maintaining a healthy weight.
- Reduce saturated fats and Trans fats such as fried foods, commercial baked goods (donuts, cookies, cream, crackers), processed foods, margarines, whole milk, cream, cheese, egg yolk and fatty meats.
- Increase unsaturated fat intake: These fats include monounsaturated and polyunsaturated fats, also referred to as “healthy" fats. Good sources of these fats are olive oil, fatty fish (mackerel, salmon, trout), avocados, nuts, etc
- Alcohol are best avoided as they are high in both sugar and calories content. They has a major impact on increasing triglyceride levels. If you must drink alcohol, limit your drinks to no more than one a day.
- Avoid smoking and smokers. Smoking raises your triglyceride levels as well. If you're a cigarette smoker, you definitely need to quit.
- Eliminate food that have a high glycemic index such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips. High-glycemic index actually increases cholesterol and triglyceride levels, raising your risk of cardiovascular disease.