Reduce Triglycerides by Eating These 10 Foods
Triglycerides are fat molecules that are present in the blood . These fat molecules are stored in the body by over consumption of high-calorie foods and sugar. High levels of triglycerides in the blood increases the risk of cardiac arrest and color stroke it should be reduced naturally as soon as possible after detecting.
A blood test that measures your cholesterol also measures your triglycerides. For a general idea about your triglycerides level, compare your test results to the following:
Normal is less than 1.7.
Borderline-high is 1.7 to 2.1.
High is 2.2 to 5.4.
Very high is 5.5 or higher.
Are Triglycerides Cholesterol?
No. Both are known as “lipids,” but only triglycerides are fats. Cholesterol is a waxy substance made by your liver and intestines (you get some from food as well) that helps make your cell membranes and hormones. It also helps your body digest food.
Are They Be Good for You?
Yes, in the right amounts. Your body uses them to transfer and store energy for later use. But too many can raise your risk of heart disease, especially if you already have high levels of “bad” (LDL) cholesterol.
How can you lower your high triglycerides?
You can make diet and lifestyle changes to help lower your levels.
Lose weight and stay at a healthy weight.
Limit fats and sugars in your diet.
Be more active.
Quit smoking.
Limit alcohol.
You also may need medicine to help lower your triglycerides. But your doctor likely will ask you to try diet and lifestyle changes first.
Controlling your diet and changing your lifestyle are two main ways to control triglycerides Naturally.
A blood test that measures your cholesterol also measures your triglycerides. For a general idea about your triglycerides level, compare your test results to the following:
Normal is less than 1.7.
Borderline-high is 1.7 to 2.1.
High is 2.2 to 5.4.
Very high is 5.5 or higher.
Are Triglycerides Cholesterol?
No. Both are known as “lipids,” but only triglycerides are fats. Cholesterol is a waxy substance made by your liver and intestines (you get some from food as well) that helps make your cell membranes and hormones. It also helps your body digest food.
Are They Be Good for You?
Yes, in the right amounts. Your body uses them to transfer and store energy for later use. But too many can raise your risk of heart disease, especially if you already have high levels of “bad” (LDL) cholesterol.
How can you lower your high triglycerides?
You can make diet and lifestyle changes to help lower your levels.
Lose weight and stay at a healthy weight.
Limit fats and sugars in your diet.
Be more active.
Quit smoking.
Limit alcohol.
You also may need medicine to help lower your triglycerides. But your doctor likely will ask you to try diet and lifestyle changes first.
Controlling your diet and changing your lifestyle are two main ways to control triglycerides Naturally.
1 - Spinach :
Spinach is a low-calorie vegetable, which contains high amounts of fiber. this vegetable is extremely beneficial in lowering triglycerides. the alpha lipoic acid present in spinach contains the ability to reduce almost 60% of triglycerides color and shape your waistline.
2 - Fresh fruits :
Several surveys have proved that the fresh fruits can help in lowering triglycerides . fresh fruits contain an adequate amount of vitamins , minerals and essential fibers . due to the consumption of these fruits , your appetite is fulfilled and your body also gets proper nutrition.
3 - Soy proteins :
The high amount of proteins , isoflavones and plant hormones present in soy products are very effective for reducing triglycerides . the protein content in soy is the most helpful in lowering triglycerides .
4 - Fatty Acids :
Fatty acids , such as , omega-3, found in some fishes like salmon , mackerel tuna and sardines are very effective in reducing triglycerides in the blood . consuming these fishes daily will help in avoiding the risk of stroke and cardiac diseases .
5- Quit Alcohol :
It is very important for people whose bodies are prone to triglycerides quit alcohol as alcohol is one of the main reasons in increasing triglycerides drastically .
6- Whole Grains :
Whole grain foods include cereals breads , pasta , rice and many more . these are all rich in fiber and complex carbohydrates . these foods contain valuable proteins , which help in lowering cholesterol level , triglycerides and fat also . consuming five to six serves a day will help in reducing triglycerides .
7 - Flax Seeds :
As mentioned above , the omega-3 fatty acids are effective in reducing triglycerides and flax seeds contain high amounts of it . crushing the seeds and consuming it will help in reducing triglycerides .
8 -Egg White :
As egg white has no presence of cholesterol , it can be consumed frequently . by consumption of egg whites , your triglyceride levels will not be increased , but you should make sure to always eat the
egg without the yolk . yolk contains harmful Cholesterol which can trigger triglycerides .
9 -Nuts :
Nuts , including almond, walnut , pistachio and hazel are quite effective in reducing the level of cholesterol and triglycerides . they are also very good to keep the heart healthy . as nuts are high in calories , you should stay away from consuming more than 40gm for day .
10 -Grapes :
Grapes are fruits , which are very healthy and extremely beneficial in reducing triglycerides . the ingredients present in grapes are truly effective for lowering triglycerides .
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