How to lower triglycerides levels naturally?
Increased triglycerides indicate that there is a health risk for heart and vessels. Triglycerides enter the body with food: over 90 percent of the food fats consist of triglycerides, while the rest are cholesterol and phospholipids.
In the small intestine, the body absorbs more than 95 percent of the fats contained in the diet. Triglycerides serve as a storage fat for the body and are stored in the fetal cells.
From this store, triglycerides are repeatedly released throughout the day to provide energy for the periods between meals. In addition, the body also converts too much carbohydrate into triglycerides and thus also fills the fat stores.
Those who constantly absorb more food fats than they need can subsequently get increased triglyceride levels. This can increase the risk of arteriosclerosis (arterial calcification) in the long term and also the risk for cardiovascular diseases. There can be some up to life-threatening events such as a stroke or a heart attack.
How this happens in detail is not fully clarified. Triglycerides probably contribute to the hardening of the arteries or the thickening of the arterial walls.
High triglyceride levels are often indicative of other health problems that may also increase the risk of cardiovascular disease such as overweight or metabolic syndrome. The latter is a combination of various risk factors such as:
- A lot of belly fat
- High blood pressure
- Poor blood
- High blood glucose
High triglycerides may also be a reference to:
- A fat metabolism disorder (such as hypercholesterolaemia)
- A (poorly adjusted / uncontrolled) type 2 diabetes
- A (poorly adjusted / uncontrolled) hypertension
- A thyroid function
- A liver disease
- A renal disease
- Excessive alcohol consumption
In addition, some medications can also increase the triglycerides as a side effect, for example:
- Beta blocker
- Birth control pills
- Cytostatics (such as tamoxifen)
Too low triglycerides
Too low triglyceride levels occur very rarely and have no meaning from the medical point of view. However, the following causes can also be isolated:
- Very low-fat diet
- Inadequate absorption of food fats through the intestine (malabsorption syndrome)
Tips to lower triglycerides levels naturally
Too high triglycerides can usually be reduced to a healthy level by changing some habits and observing the following points:
- Healthy and balanced diet
- Reduce overweight
- More movement
In many cases, a low-fat, fiber-rich diet with lots of vegetables and fruit can reduce high triglycerides. In detail, this means:
If you eat too much fat, some of the triglycerides land in the body’s fat store. The body also converts superfluous carbohydrates into triglycerides and also uses them as a storage fat. If you take less calories, you can actually lower the triglycerides.
Avoid foods with high cholesterol levels. Foods such as fatty meats, egg yolks and products with egg, as well as whole milk and whole milk products. One should not take more than 300 milligrams of cholesterol per day.
Avoid saturated fats which are found mainly in animal products. Prefer products with single and multiple unsaturated fats instead.
More Omega-3 fatty acids
Omega-3 fatty acids are among the polyunsaturated fatty acids and can help to lower high triglycerides. Omega-3 fatty acids are found mainly in fat fish such as salmon, herring, mackerel or tuna. However, they also occur in various plant foods, for example in nuts or vegetable oils.
Less trans fatty acids
Trans fatty acids can increase the triglycerides and should not be consumed so frequently. Trans fats are unsaturated fatty acids, which are formed during the curing of oils. They are found, for example, in margarine, baking or spreading fats, but also in many pastry, fast food, biscuits or fried food.
Especially simple carbohydrates such as in sugar and in white flour products can increase the triglycerides. Carbohydrates such as fructose also have an unfavorable effect on triglycerides, but only when consumed in large quantities of more than 50 to 100 grams per day. However, since many sweet foods and drinks are sweetened with glucose-fructose syrup.
Alcohol contains a lot of calories and carbohydrates. Drinking too much alcohol causes to rise of triglycerides
If overweight exists, weight loss can have a favorable effect on the triglycerides. It may not be necessary to lose weight in a short time. Triglycerides can often improve even when a few kilos decreased.
More movement and exercise
Those who move regularly can have a favorable influence on their blood lipid levels, increase the proportion of “good” HDL cholesterol and lower the “bad” LDL cholesterol as well as the triglycerides. Recommended movement is 30 to 45 minutes at least four to five days a week.
If elevated triglycerides are associated with poorly adjusted diabetes or hypertension, these diseases should be treated and monitored regularly.