Triglycerides, which are found in your blood, are the most common type of fat in your body. They come from the foods you eat, especially fatty foods such as oils and butter, and from extra calories. Keep reading to find out what you can do to lower your triglycerides levels.
When a person eats more calories than their body needs, it stores these extra calories in the form of triglyceride fats. When the body needs more energy at a later stage, it consumes these fats.
While triglycerides are an important energy supply for your body, having too many triglycerides in your blood can increase your risk for heart disease and other health issues related to cardiovascular disease.
The question is, how can you reduce triglyceride levels safely? Here you have 3 ways for you to try!
Reduce sugar consumption
Foods that contain a lot of simple sugars, especially refined fructose, can raise triglyceride levels.
Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people.
Avoid refined foods
The carbohydrates you get from processed foods have been treated to remove their outer grain. These food get converted to sugar more easily. Try to eat less bread, pasta or rice.
Unrefined carbohydrates are not only a source of dietary fiber, but they provide more rapid and prolonged satiety than refined carbohydrates as they release their energy more slowly.
Working out is key to lower your triglyceride levels. If you are not used to going to gyms and things like that you can begin by walking 30 minutes per day.
Some researchers has found that exercising at a higher intensity for a shorter amount of time is more effective than exercising at a moderate intensity for longer periods.
Foods you should avoid if you want to reduce your triglyceride levels
What? Fruits? We don’t say fruits are bad but when you have high triglycerides, you may need to limit yourself to 2-3 pieces of fruit a day.
Drinking too much can drive up your triglyceride levels. This is because of the sugars that are naturally part of alcohol, whether it's wine, beer, or liquor.
Start choosing leaner cuts. They may not be so tasty as other but they're definitely healthier.
Also, if you can, avoid all processed meats, like bacon, sausage, and ham, as these types of meats are believed to contribute to heart disease and diabetes.