How high are your body’s triglyceride levels? Fat is an important substance to monitor in your body. That includes blood fat, which is known as triglycerides. One-third of the US population has high triglycerides. It has become a bigger problem in recent decades since people have been consuming more unhealthy food like saturated and trans fat. This has harmed public health and created the need to know how to lower triglyceride levels. In some cases, your blood levels might not even be sky-high but high enough to cause a health issue and require treatment and maintenance.
As is often the case there are traditional and alternative ways to decrease your blood fat levels. For example, you can take various medications that can help to achieve that goal. However, there are also other options if you want to avoid the strong chemicals contained in them. In that case, you should consider alternative methods that don’t require a prescription. They include low carb/sugar diet, regular exercise, and reduce trans fats. You can even lose weight through diet/exercise, which is one way to provide your body with a wide range of benefits besides lower triglycerides. The key is the whole-body approach.
What Are High Triglycerides?
It’s important to know exactly what triglycerides are in the first place. High glycerides have become a common problem since one-third of the US population has this condition and it’s common in many other countries as well.
Let’s start with what they are from the get-go. High triglycerides are often linked to various health conditions like type-2 diabetes and low HDL/good cholesterol levels. If you have these conditions then you should get your blood fat levels checked as well.
There’s some good news about this condition. If you have a high level of blood fat you can take several steps to boost your overall health and lower triglyceride levels. When you get a blood test looking for figures that are under 150 milligrams/deciliters.
However, there are higher levels you should watch out for:
- Borderline: 150 mg/dL to 199 mg/dL
- High: 200 mg/dL to 499 mg/DL
- Super High: At least 500 mg/dL
If you’re 20+ years old then it’s important to get tested regularly. This is important to check your cholesterol/triglyceride levels. This is highly recommended by the American Heart Association (AHA).
So what’s the big deal? When you have high blood fat this is linked to various issues like liver/.pancreas conditions. However, there are mixed results about the effects of triglycerides on heart disease risk. There’s some debate about whether the two are connected.
High blood fat often appears with various other health conditions. They include:
- High blood pressure
- Low “good” cholesterol
- High “bad” cholesterol
Sometimes it’s unclear whether or not high triglycerides are the cause of certain conditions. The key is to make sure you’re eating healthy, exercising regularly, etc. This will help to reduce your risk of many health conditions and boost your overall health. Scientists are researching to learn more about triglycerides and how to treat them better.
How to Lower Triglyceride Levels
Low to no sugar
This is a good option for various reasons. High-sugar diets can cause many health issues including insulin resistance, prediabetes, diabetes, and high triglycerides. The AHA recommends consuming up to 9 teaspoons of sugar/daily. This is actually about half of what the average American consumed daily during 2008.
It’s even a good idea to go no-sugar. This requires you to ditch all sugars whether it’s from natural or artificial sources. For example, there’s no nutritional value in sugar whether it’s raw, brown, or white. The product is much more processed than sugarcane juice.
You should also try to watch hidden sugar. Make sure to check food packaging levels to learn how much added sugar a product has. It’s a lot easier to go no-sugar than low-sugar.
This is a basic step that can provide several health benefits and lower your risk of many health conditions. The problem is when you consume extra fat the body stores it. Within time the fat cells can build up and result in various health conditions you’ll want to avoid. That includes high triglycerides.
The good news is you don’t have to lose a ton of weight. Various studies show that losing just 5% of your current body weight could reduce triglycerides up to 40 mg/DL. It’s also important to keep the weight off when you lose it. This will help to prevent problems like high blood fat from returning.
Studies show that 95% of the US population doesn’t get enough fiber. This is due to factors like highly-processed food. Make sure to consume foods like whole grains, veggies, and fruits. You can also get fiber from beans and cereals.
This diet can help to boost the small intestine’s fat/sugar absorption. It can also help to decrease the blood’s triglyceride levels. These are all benefits for overall health.
More Ways to Lower Triglycerides
Make sure you’re consuming more unsaturated fat. This is healthier than saturated fat. There are many plant-based options including nuts, seeds, avocados, and olive/coconut oils.
In 2018 Keto was the top trending diet from Google searches. There’s some debate if you should follow diets like Keto and Atkins long-term. However, studies show that a lower-carb diet can certainly provide health benefits. These range from 50g to 150g.
Some studies show there might be a link between lower-carb diets and lower triglycerides. So you can also get many benefits from low-carb diets besides weight loss.
Make sure to eat them at least twice weekly. These are high in “good” fats including omega-3 fatty acids. They can provide several health benefits including lower blood fat. Ironically eating more fat can help you lose fat. Some options include sardines, mackerel, trout, salmon, herring, and tuna.
More specifically, avoid them 100% of the time. It is the unhealthiest fat and was designed for tub margarine. There’s some debate about how much saturated you should consume although a low amount is generally better. In the case of trans fat, you should avoid it every day and all day.
The fat is common in baked goods and fried foods. It’s been linked to various health issues like increased bad cholesterol, blood fat, and risk of heart disease.
This is something you should be doing anyway for various reasons. It turns out hitting the gym can also help to lower triglycerides. Studies show it can lower bad cholesterol and blood triglycerides. You should consider doing both cardio and weight-resistance exercises since they can both provide benefits.
Cardio workouts can lower bad cholesterol levels. This can also lower triglycerides. The best results are when exercise and weight loss are combined for how to lower triglyceride levels.