8 ways to lower triglyceride levels naturally
High triglyceride levels can elicit a variety of health disorders. If the point rises, here's how it naturally decreases.
The body has several fatty components in the blood, among them triglycerides (also called Triasilglycerol). Triglycerides are actually beneficial as energy reserves. However, if the amount is high, health hazards await. If triglyceride levels go up, do not rush to find the drug, you can lower it naturally.
Triglyceride levels indicate the amount of fat in the bloodstream, with restrictions:
- Normal: Less than 150 mg/dL or 1.7 mmol/L
- High limit: 150-199 mg/dL or 1.8-2.2 mmol/L
- Height: 200-499 mg/dL or 2.3-5.6 mmol/L
- Very High: above 500 mg/dL or above 5.7 mmol/L
If the degree is high, the risk of heart disease and death from cardiovascular disease is increased. The American Heart Association (AHA) says that high triglyceride levels, particularly if low levels of good (HDL) cholesterol or high levels of bad cholesterol (LDL), are associated with hardening of the arteries.
High triglyceride levels are associated with overweight and metabolic syndrome, which contributes to heart disease and stroke.
How to lower triglyceride levels without medication
If the health check routine is written that your triglyceride levels rise, no need to hurry to take medication. Some natural ways can lower the levels.
1. Reduce and limit the consumption of processed carbohydrates
Uh, instead of white rice does not contain cholesterol? White rice is a carbohydrate type of refined grain (cereal milled), which is the type of carbohydrate that has undergone a series of long processes so that the nutrient content so low. As a result, white rice only takes a short time to absorb the body.
Once eaten, in the last time, the body will process it so that it turns into sugar in the blood to be converted into a source of energy. However, if not all the sugar in the blood used to be the source of energy, then some of the remaining sugars in the blood will be converted into triglycerides.
Consumption of white rice constantly in too much amount can cause triglycerides to rise in the blood. Consequently, the risk of high cholesterol, hypertension, diabetes, and obesity increases.
In addition to white rice, another example of processed carbohydrates is white fresh bread, biscuits, noodles, or anything made from wheat flour.
2. Regular exercise
AHA states intense medium-intensity activities are connected with a decrease in triglyceride levels by as much as 20 percent compared to not doing anything. Also, exercise can help increase HDL, which can help reduce triglyceride levels.
In a study in the journal "Sports Medicine", aerobic exercise was found to have the greatest impact in lowering triglyceride levels. Adults are recommended to exercise as much as 150 minutes per week.
3. Limit alcohol consumption
AHA said alcohol can increase triglyceride levels while contributing to high blood pressure, obesity, and increased risk of diabetes.
Alcohol is a source of empty calories and sugar — when this excess energy is not used, the number continues to increase and will accumulate as triglyceride in the blood.
Even some experts mention, moderate intake of alcohol can increase the level of triglycerides up to 50 percent or more. It was said by Erin Palinski-Wade, RD, nutritionist and author of the book "2 Day Diabetes Diet" as quoted in Reader's Digest.
4. Choose foods or drinks that contain less sugar
If your favorite food or drink or comfort food is sweet — chocolate, cake, ice cream, sweets, bubble tea, and more — the impact is adding triglyceride levels.
You are advised to limit the intake of sugar no more than 10 percent of the total calories per day to prevent triglycerides from soaring. Look at whether you eat or drink containing sugar additives. Then, read the packaging. If you've got "sucrose", "fructose", "lactose", or "dextrose", avoid.
5. Smart Select fat
In addition to sugar, high levels of triglycerides are also caused by unhealthy fats such as trans fats. Trans fats can be found in packaged foods or fried foods. Consumption must be limited.
Reduce also the consumption of saturated fats (saturated fat) in meat and dairy products, and avoid processed foods that are processed with partially hydrogenated oil, which also contains trans fats.
Instead of the above types of fats, the type of fat that is recommended for consumption is monounsaturated fats (monounsaturated fat) and polyunsaturated fats (polyunsaturated fat), which can prove to lower triglyceride levels.
Sources of good fats include avocado, olive oil, and others.
6. To strengthen Omega-3 intake
Omega-3s have been shown to lower cholesterol, especially triglycerides. Also, in people with heart disease, omega-3s can lower the risk of death from a heart attack.
One of the best sources of omega-3s is fatty sea fish such as salmon, tuna, mackerel, bloating, and others. Vegetable sources can also pass nuts.
AHA recommends that every adult consume fish at least two to three times each week. The best treatment is by boiling, steamed, or baked.
Avoid frying fish because the oil used will actually donate bad trans oil for health.
7. Lose weight
Research suggests weight loss of 5-10 percent can have a significant effect on decreasing triglycerides. Even if the weight is back up, research suggests that triglyceride levels will remain low.
Weight loss even increases triglyceride-lowering effects from aerobic exercise.
8. Eat regularly
Avoid spikes and drastic decreases in blood sugar to keep triglyceride levels fixed within a safe boundary.
Regular eating can help keep blood sugar levels consistent throughout the day, lowering the risk of increased insulin resistance that can arise from irregular dietary time habits.
High triglyceride levels signal the presence of insulin resistance, a condition in which the body does not respond to insulin. Consequently, blood sugar and triglyceride levels are highly legible. When insulin resistance occurs and is left, another step can develop into type 2 diabetes.
When to take medication?
Up to now, there has been no research mentioning that the use of drugs to lower triglyceride levels between 200-500 mg/dL can prevent heart attack and stroke.
When your triglyceride levels are in that number range, the more recommended action is to apply the natural ways above.
If triglyceride levels are too high (above 500 mg/dL), then you are recommended to take medication. Therefore, triglyceride levels in the range of numbers can cause inflammation of the pancreas (pancreatitis) that can be life-threatening.
If you are having difficulty lowering triglyceride levels naturally as described previously, please do not hesitate to consult a doctor. Later, the doctor will help design the appropriate triglyceride-lowering measures according to the body's condition.