High triglyceride levels may increase your risk of contracting a health condition such as heart disease, high blood pressure, a stroke, or other cholesterol related problems. It may also be a symptom of metabolic syndrome which is a diagnosis combining multiple health conditions such as high triglyceride levels, high blood pressure, blood sugar levels, fat deposits at the waist, and low HDL levels (good cholesterol levels). Learning how to lower triglycerides naturally improve your health. You can achieve this by changing lifestyles and trying some effective remedies. Read on find more options.
When Is Triglycerides Too High?
You can easily find which range your triglycerides fall into by having your doctor run a blood test. Here is a chart for you to check whether your triglycerides levels fall in a healthy range.
|
Status |
Range |
|---|---|
|
Normal |
Less than 150 mg/dL |
|
Borderline High |
150 –199 mg/dL |
|
High |
200 – 499 mg/dL |
|
Extremely High |
500 mg/dL and higher |
There are many reasons that you may have high triglyceride levels. Here are some of the reasons that you may have high triglyceride levels:
- Certain medical conditions: Uncontrolled diabetes, hypothyroidism, kidney disease, etc.
- Lifestyle issues: Eating a diet high in calories, smoking, consuming alcohol, Having a sedentary lifestyle
- Other reasons: Being overweight, certain medications (e.g. steroids & birth control), and other genetic factors
How to Lower Triglycerides Naturally
1. Managing & Losing Your Weight
The easiest way to lower your triglycerides is to take control of your weight. Not only does being overweight, with most of it being around your stomach, increase these levels but it also increases your risk for heart disease and other uncomfortable health illnesses.
2. Do Regular Exercise
Exercising on a regular basis will help you control your weight. Plus, it also improves your blood circulation, which, in turn, lowers your risk for heart disease and other health illnesses. Exercising only 2-3 times a week will greatly improve your overall health and naturally lower your triglyceride levels.
3. Improve Your Diet
One of the essentials to try when seeking how to lower triglycerides naturally is to do some adjustment of your diet. You need not only lower the amount of fats but also reduce carbohydrates intake through which the body can absorb sugar. Lowering your sugar intake through eating (and drinking) fewer carbohydrates, fats, and calories is the key to lowering your triglyceride levels.
Increase good fats and lower bad fats: Good fats are mono and polyunsaturated while bad fats are saturated and trans-fats. For example, eating more Omega-3 foods such as fish is better than eating that pork chop. When you cook use dairy products which are lower in fat and use olive oils instead of butter. The monounsaturated fats in olive oil give it triglyceride fighting power.2 tablespoon each day can promote your blood health.
Make smart food choices: Here is a chart for you to take reference when you don't know what to eat.
|
Food Choices |
How Can It Help |
|---|---|
|
Salmon |
The high levels of omega-3 fatty acids make it the best at lowering triglyceride levels. |
|
Olive oil |
The monounsaturated fats give it triglyceride fighting power. |
|
Grapes |
These sweet, juicy fruits are a great replacement for candy and other foods high in sugars. They also contain pterostilbene, which naturally lowers triglycerides. |
|
Beans |
With high fiber contents, beans help lower your triglycerides levels by slowing your digestion and allowing your body to receive more of the vital nutrients it needs. Plus, the fiber in beans keeps you full for a longer time. |
|
Spinach |
Packed full of alpha-lipoic acid, spinach can help lower triglycerides by almost 60%. |
Reduce your alcohol intake: It's very high in calories and carbohydrates, especially when you begin to mix them with other things such as soda and juice. Although moderate amounts do improve your good cholesterol (HDL) levels, it also raises your triglyceride levels.
4. Omega-3 Supplements
When it comes to how to lower triglycerides naturally, many people have the concern about taking nutrition supplements. You need to ask your doctor before taking certain supplements, like omega-3 capsules. Too much intake of supplement may cause the reverse effect.
For those who don't have time and desire to change your diet, adding some nutritional supplements to your daily routine can help lower triglyceride levels. Omega-3 fatty acids (in any form), tocotrienols, and niacin are the supplements you want to add. They each naturally lower triglycerides. You can find them in any vitamin store or online shop.
5. Essential Oils and Herbs
Each person is different; you may find that some of these natural options work while others do not. That is why it is important to have several options when you learn how to lower triglyceride levels naturally.
Cinnamon oil can work to lower the content of serum glucose then further decrease triglycerides levels. With taking 1/2 teaspoon per day, you can see decrease by 12-30% of blood sugar and triglycerides and cholesterol level. In addition, with properties like antioxidant, antibacterial, anti-inflammatory, etc. basil oil can be applied to reduce the bad cholesterol as well as increase the good cholesterol.
For more herbal remedies, click the video to get more: