Lowering Triglycerides Naturally
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Lose Some Weight
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Triglycerides are basically free-flowing fats that are found in your blood. When you are overweight or obese, your triglyceride levels have a tendency to be higher. Reduce your daily caloric intake to promote weight loss and lower your triglycerides.
Keep Sugars at Bay
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Eating a diet that is high in sugar is directly related to high triglyceride levels. This is the result of insulin levels being elevated, which can increase triglyceride levels. Avoid foods that are highly processed and refined. Some examples of these foods are products made with white flour. Also limit intake of sugary, high-calorie beverages like soda.
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Cut Cholesterol
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Elevated cholesterol levels go hand in hand with elevated triglyceride levels. According to the Mayo Clinic, you should get no more than 300mg of cholesterol a day. There are some foods that are naturally high in cholesterol and they should be avoided. Some examples of these include red meats, eggs and whole fat milk products.
Trans Fats
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Oftentimes, oils get heated to a high point where hydrogen gas is forced into them. This makes them shelf stable and it also alters the fatty acid composition of the oils. The end result is trans fatty acids. Foods that are deep fried and found in commercial bake shops are high in trans fats. Avoid cookies, cakes, pastries, crackers and foods that have been fried in oil. Consult with ingredient labels when buying products and make sure they are free of hydrogenated or partially hydrogenated oils.
Exercise
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Exercise can help reduce triglyceride levels and, as an added bonus, it can help reduce cholesterol as well. Aim for 30 minutes of exercise on most, if not all days of the week. Some examples are walking, jogging, weight training, biking, swimming or stair stepping. If time is an issue, then break your exercise sessions up into increments. Do 10 minutes of exercise earlier, then 10 minutes at lunch and 10 minutes again when you get home.
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