Triglycerides are a type of fat that can be found in the blood. While our body needs some triglycerides to function properly, high levels can increase the risk of heart disease and other health problems.
Fortunately, making simple changes to your diet and lifestyle can improve your heart health. If you’re interested in lowering your triglycerides levels, you can find natural remedies with an online search right now.
Foods to Eat
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which can help reduce triglycerides levels.
Nuts and Seeds
Nuts such as almonds, walnuts, and seeds such as flaxseeds and chia seeds are high in healthy fats and fiber, which can help lower triglycerides levels.
Whole Grains
Whole grains such as barley, oats, and brown rice are high in fiber and can help reduce triglycerides levels.
Fruits and Vegetables
Fruits and vegetables are low in fat and high in fiber, which can help reduce triglycerides levels.
Beans and Legumes
Beans and legumes such as chickpeas, lentils, and kidney beans are an excellent source of fiber and protein, which can help reduce triglycerides levels.
Foods to Avoid
Sugar
Consuming too much sugar, especially in the form of sugary drinks, can raise triglycerides levels.
Refined Carbohydrates
Refined carbohydrates can raise triglycerides because they are easily converted to triglycerides in the liver. Refined carbohydrates are quickly broken down into glucose, which the liver then converts to triglycerides. This process can lead to an increase in triglyceride levels in the blood. Refined carbohydrates such as white bread, white pasta, and sugary cereals can raise triglycerides levels.
Trans Fats
Trans fats are a type of unsaturated fat that can increase LDL cholesterol and lower HDL cholesterol, leading to an increase in triglyceride levels. Trans fats are also thought to interfere with the body’s ability to break down and remove triglycerides from the blood. Therefore, limiting the intake of refined carbs and trans fats is essential in maintaining a healthy triglyceride level.
Lifestyle Changes to Lower Triglycerides
Exercise Regularly
Regular exercise can help reduce your triglycerides levels and improve your overall heart health.
Lose Weight
If you are overweight, losing weight can help reduce your triglycerides levels.
Limit Alcohol Intake
Drinking too much alcohol can raise triglycerides levels, so it’s important to limit your intake.
Make Heart-Healthy Choices
High levels of triglycerides can increase the risk of serious health problems such as heart disease and stroke. Luckily, you can protect your heart health by incorporating more triglyceride-lowering foods into your diet while avoiding foods that can raise your levels.
Making lifestyle changes such as exercising regularly, losing weight, and limiting alcohol intake will also help reduce your risk of developing heart disease and other health conditions.