There are natural ways to lower triglycerides that are safe and effective. These include diet and exercise. In addition, you can take fish liver oil to help reduce triglyceride levels. Regardless of what your triglyceride level is, you can lower it with these tips.
Natural ways to lower triglycerides
There are a number of natural ways to lower triglycerides. These include changing your diet and increasing your physical activity. You can also take fish oil supplements, which help lower triglycerides by removing excess cholesterol from the liver. This helps prevent the body from creating triglycerides in the first place.
Eating whole grains is a great way to lower your triglycerides. You should avoid foods that are high in refined carbohydrates. Instead, choose foods that contain more fiber. Consume more fruit, vegetables, beans, and whole grains. These are high in omega-3 fatty acids, which can lower triglycerides. Also, increasing your fiber intake will help you lose weight and improve your health in general.
You should also cut back on red meat and other fatty meats. Triglycerides are dangerous for your health. High levels of this type of fat can lead to heart disease and stroke. Luckily, there are many natural ways to lower triglycerides and prevent heart disease.
Changing your diet and increasing your physical activity can lower triglycerides quickly. Some people see results within a few days, while others may take months. It all depends on your starting triglyceride level, the changes you make, and other factors that may be contributing to your high levels.
Exercise
Exercise lowers triglycerides by raising HDL levels and lowering LDL levels, two of the most common types of fat in the body. These fats provide energy to the body and are stored in fat cells until needed. Triglycerides travel through the bloodstream by binding to a protein called lipoprotein. This increases the density of the blood and helps the fat flow through the body.
One study published in the Public Library of Science, PLoS ONE, tracked participants’ responses to different types of exercise. It found that combined short periods of exercise with one longer one can lower triglycerides. One of the main benefits of regular exercise is its ability to reduce the risk of cardiovascular disease.
There is evidence that aerobic exercise can lower triglycerides. The authors attributed the results of the study to the presence of apoC3 in the body, which modulates lipid levels. This pathway may be the cause of the reduction in triglycerides observed after aerobic exercise. Aerobic exercise is a low-cost, non-pharmacological way to reduce cholesterol levels. This is why it should be widely promoted.
In addition to exercise, a low-carb diet is beneficial for lowering triglycerides. If you’re overweight, you can lose up to 10% of your body weight. This will help your body get rid of harmful saturated fats and increase the heart-healthy HDL cholesterol. It is also important to avoid smoking because smoking is unhealthy for your heart.
Diet
A diet for lowering triglycerides should limit saturated fat and sugar. Sugar promotes the production of triglycerides and needs to be avoided at all costs. Alcohol and concentrated sweets should also be avoided as these are known to raise triglyceride levels.
Foods high in fiber and protein are also good choices to help lower cholesterol levels. Fruits and vegetables are a great way to get those nutrients. Low-fat dairy products are also a great option. They are full of fiber and have minimal or no saturated fat. Eating these foods can help lower triglycerides because they slow down digestion and make your body absorb the nutrients from food more slowly. Soy is also an excellent source of protein. It can lower triglycerides by as much as 12%.
People with high triglycerides should avoid refined carbs and eat more unrefined carbs. Foods high in dietary fibre such as whole grains and fruits are good choices. Eating more fibre will also help reduce sugar cravings.
Fish liver oil
There are two forms of fish liver oil: prescription and over-the-counter. Both are useful for lowering triglycerides, but they should not be used as a replacement for prescribed medication. According to Ann Skulas-Ray, professor at the University of Arizona, prescription-strength omega-3 fatty acids are safe for triglyceride lowering and are useful as monotherapy or adjunct therapy to other triglyceride-lowering therapies.
Pharmaceutical-grade fish oils reduce triglyceride levels in plasma through an unspecified mechanism. They reduce the rate of VLDL synthesis in the liver. Furthermore, they counteract lipolytic adipocyte release of NEFA and increase FA uptake in skeletal muscle. In addition, they have been shown to inhibit the synthesis of triglycerides in adipose tissue.
Fish oil supplementation can reduce triglycerides by up to 30%, depending on the dosage. The AHA recommends taking a four-gram daily supplement. But the intake of fish oil in high doses may increase LDL cholesterol. Therefore, daily consumption of fish oil supplements with high DHA content can decrease triglycerides and increase HDL levels.
Triglycerides are made up of three fatty acids and have a glycerol backbone. These fats are found in the bloodstream, liver, and other organs. Fatty acids rarely occur free of glycerol and are instead bound to various lipoproteins.
Niacin
The antioxidant vitamin, Niacin, lowers triglycerides and increases HDL levels. It can also reduce LDL cholesterol by five to twenty percent. The maximum recommended daily dose for niacin is 2,000 mg. The nutrient has been studied extensively over the last 40 years for its benefits in the prevention and treatment of cardiovascular diseases.
Niacin is found in food and is an important part of a balanced diet. A diet rich in fruits and vegetables contains sufficient amounts of the vitamin. It is also beneficial in treating certain skin conditions. Moreover, it may help alleviate arthritis and type 1 diabetes. Generally, a person should consume nine servings of fruits and vegetables per day and two servings of fish per week.
The ER niacin treatment was not associated with reductions in the primary end point for different tertiles of baseline lipid parameters (HDL-C, LDL-C, and TGs). However, it was associated with a trend toward improvement in TG levels in high-HDL-C-high patients.
Low-carb diet
People with triglycerides may want to consider a low-carb diet for lowering their blood cholesterol. This diet reduces blood sugar levels, allowing the body to burn fat for energy. It’s also been linked to better heart health. Cholesterol is a waxy substance that accumulates in body cells. It’s produced by the liver and comes from certain foods. When too much cholesterol builds up in the blood, it can damage heart health.
To lower triglyceride levels, people should limit their carb intake and eat more high-fiber foods. These foods include fruits, vegetables, beans, and whole grains. A diet high in fiber helps the body process food and prevent fat absorption. It may also reduce your cravings for sweets.
A low-carb diet can also improve blood sugar levels, a key step toward lowering triglycerides. Those who eat less than 20 grams of carbs daily may find that their triglyceride levels are significantly lower after following a low-carb diet. However, people on a low-carb diet should be careful about which foods they eat, as the hidden carbohydrates and fats in their food may hinder their success.
Another important factor to consider when choosing a low-carb diet is the amount of saturated fats. People who eat a high-fat, low-carb diet may have a slightly lower risk of heart disease. However, it’s important to limit saturated fats and sugars in the diet to prevent triglyceride-raising effects of saturated fats.
Dropping 5 to 10 percent of body weight
Losing just five to 10 percent of body weight can lower a person’s triglyceride levels. Exercise, a healthy diet with low-fat, high-fiber foods, and reducing alcohol intake can also help lower triglycerides. Since excess body weight is associated with increased risk of premature heart disease, losing weight is important. It can also lower blood pressure.
Triglycerides are fat particles found in the blood. They are the most common type of fat in the body and are released as the body needs them to produce energy. Triglycerides are formed when fats found in food are broken down and are converted into glucose by the body. When triglycerides build up in the bloodstream, they contribute to heart problems.