Triglycerides play an essential role in our body. They compose one of the leading energy resources that are crucial for our body. It provides their level which is standard in the blood. But if they are too high, it may cause a marker of cardiovascular risk. However, you may have some queries in how to lower triglycerides naturally? Here we give you some tips to adopt to reduce your triglyceride level. Also you can have the right reflexes to achieve it.
Probably you stay stress all day long, and you have little time to cook up satisfying meals. Also, irreversible cravings for pastries or alcohol to comfort you. In the fast-food era, we eat too quickly and without paying attention. With fast eating, our body goes into a panic, and our triglycerides rise, threatening our health.
What are triglycerides?
Triglycerides, composed of fatty acids and glycerol, are necessary for the proper functioning of the body. They are stored in our fatty tissue and involved in the energy storage process. These are lipid molecules that partly synthesize from the carbohydrates; that we consume.
Let’s know more about how to lower triglycerides naturally?
How to lower triglycerides?
There is no question here of offering you an exclusion diet and depriving yourself of everything you love. But maybe to help you compose “anti-triglyceride” menus that are good for your health. And even for your taste buds.
Too high levels of triglycerides and cholesterol in the blood can jeopardize your health. It is depending on your actual situation. Without a doubt, the best way to improve your triglycerides is to change your eating habits. Also, follow a healthy diet.
To do this, all you need to increase your fiber consumption by adding whole grains. Or even oats, to your diet so that their fibers absorb fat.
Eat as much as your body wants you to eat, and no more.
Excess food stored in our body as fat. But this fat is extremely harmful for our body. It damages our lipid profile and increases triglyceride levels. So nutritionists advise not to eat more food than necessary. This will help you to reduce triglyceride levels, including a variety of health risks. Its better to create a balanced diet according to your body’s needs.
Consume olive and rapeseed oil
When you cook your food, don’t use butter or peanut oil instead of olive and rapeseed oil. Olive oil is rich in omega-9 which is very good for your health. On the other hand rapeseed oil is rich in omega-3. These oils are very effective to lower your triglyceride levels. Eat homemade food like ratatouilles, anchovies with vegetables, and salads. Making them more healthy. These foods are a real treat for your body! It is because fatty acids are consider as cardiovascular protectors.
Limit alcohol consumption
A glass of champagne uses to celebrate your eldest wedding. A beer to share the aperitif with your friends. Also a little wine to accompany the sea bream which makes you eye on your glass. It is impossible to submit, and you have a reason to take advantage of it. But apart from these few privileged moments when alcohol is at the party. It would be better to limit its consumption.
Grandma’s recipes to lower your triglyceride levels.
Our grandma uses some natural recipes that can lower triglycerides. They believe natural ingredients are useful to fight disease. So get your teapots to drop your triglycerides! Herbal herbal teas are beneficial to our health. Like lemon, ginger, cinnamon, green tea, artichoke, rosemary, or turmeric infusions. These natural ingredients can help to control our cholesterol.
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Foods that lower triglycerides: how to lower triglycerides naturally
Many types of foods can help to increase your triglycerides. Also, we recommend that to stay away from refined sugars. Instead, prefer stevia to sweeten your desserts.
Certain vegetables such as broccoli and spinach are effective to lower triglycerides. Also, certain fruits such as apple or orange can prove to be good allies in your food rebalancing.
Reduce, or even eliminate, bread, pasta, salty snacks, pastries, fried foods, and alcohol. These foods do not provide any nutritional benefit to your health. Besides these foods tend to increase your fat levels in the blood.
You can change these foods to whole grain products. Those are much more beneficial for your health.
Likewise, choose fruit juices without added sugar or low in fat. Even if the best choice is still to squeeze your juices yourself. Finally, to calm your cravings for industrial pastries, choose a fruit or dark chocolate (minimum 70%) instead.
Take all your dairy products in their skimmed or low-fat version (milk, cheese, butter, yogurt). Always use olive oil to season your salads and dishes. It is healthier and tastier. Also it will prevent you from higher your triglycerides.
Finally, prefer lean meat and avoid excessively fatty products such as those from fast-food restaurants.
As for the charcuterie, the latter is the main enemy in your fight against triglycerides! Eat turkey, lean ham, but leave salami, chorizo, and the like for holiday meals.
And if you like ham or sausages, go for those with turkey or chicken and low in salt.
Favor healthy consumption
Increase your consumption of monounsaturated fatty acids in olive and rapeseed oil; fatty fish such as cod, sardines, tuna, salmon, mackerel, etc. Or in dried fruits. All of them are full of Omega 3 fatty acids, which are suitable for your health.
Also, keep in mind that people with triglyceride problems are not necessarily overweight or obese. Although they also need to be in control of their diet.
To reduce your fat intake, we recommend cooking on the grill, barbecue, or plancha. Steam can also be an excellent solution to cook your food without fat. You can also, and ideally, eat your food raw!
In all cases, avoid dishes in a sauce, fried, and prepared, breaded, or frozen dishes. Finally, always take care to remove the fat from the meat and the skin from the chicken.
Triglyceride standards
The average level of triglycerides varies between 1.5 g / l to 2 g / l of blood. We can consider that the story becomes pathology between 4 to 5g / l in the blood. It is not directly too high triglycerides that cause cardiovascular disease. But their level is a significant marker in determining whether you are at risk or not.
Causes of high triglycerides: how to lower triglycerides naturally
The level of triglycerides in the blood can vary from one individual to another. It can increase on certain factors such as age, sex, alcohol consumption, or obesity.
But there is another parameter that has the golden palm in this field. It is the food!
Symptoms of high triglycerides
We do not suffer from any particular symptoms when we have too high triglycerides. It is the reason why we must be vigilant. Because the disease progresses slowly and can only detect during a blood test prescribed by your doctor.
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Triglycerides are a type of fat that comes mostly from foods of animal origin. The recommended level of triglycerides is 150 mg/dl. When it increases from 200 mg/dl, doctors start to see this as a health problem.
There are several ways to overcome this problem, but the most important thing to remember is everything. That’s a need to lower your triglycerides to stay healthy. That’s why today, we offer you some tips to regulate your triglyceride level naturally.
Other recommendations not to be overlooked
For cases of high triglycerides, alcohol not recommends. Unless it is a single glass of red wine consumed during the meal. It will be beneficial for your cardio health.
Likewise, if you smoke, try to quit this bad habit. Thus, it will bring about drastic and beneficial changes in the condition of your body in general.
For natural remedies to decrease excess triglycerides, you can eat one clove of garlic every day. It will help you maintain a stable triglyceride level.
Another homemade recipe is to mix two tablespoons of oats in a water glass and let them sit overnight.
Drink this mixture in the morning. Thus, the fibers contained in this oat water absorb fat and cholesterol. Finally, an infusion of mandarin or orange peel can also beneficial for your health.
FAQ of how to lower triglycerides
- Which food can increase triglycerides level?
Many types of foods can help to increase your triglycerides. Also, we recommend that to stay away from refined sugars. Instead, prefer stevia to sweeten your desserts.
Certain vegetables such as broccoli and spinach are effective to lower triglycerides. Also, certain fruits such as apple or orange can prove to be good allies in your food rebalancing.
Reduce, or even eliminate, bread, pasta, salty snacks, pastries, fried foods, and alcohol. These foods do not provide any nutritional benefit to your health. Besides these foods tend to increase your fat levels in the blood.
- Does alcohol increase triglycerides?
A glass of champagne uses to celebrate your eldest wedding. A beer to share the aperitif with your friends. Also a little wine to accompany the sea bream which makes you eye on your glass. It is impossible to submit, and you have a reason to take advantage of it. But apart from these few privileged moments when alcohol is at the party. It would be better to limit its consumption.
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What is the main cause of high triglycerides?
The level of triglycerides in the blood can vary from one individual to another. It can increase on certain factors such as age, sex, alcohol consumption, or obesity.
- What are the best foods to eat to lower triglycerides?
To reduce sugar intake, you have to drastically reduce fast sugars like jams, chocolate, sodas, or pastries. Fruits are allowed, up to two per day. Starchy foods should provide in limited quantities.
As for alcohol (wine, cider, beer, aperitifs, digestives), it is essential to reduce. Or even stop consumption to obtain a drop in triglycerides.
- How can I lower my cholesterol quickly?
- Eat fewer refined grains, such as white flour.
- Keep vegetables, fruits, beans, and whole grains in your diet.
- Be mindful of fat intake.
- Eat more plant sources of protein.
- Get moving.
Conclusion of how to lower triglycerides
When you want to lower your triglycerides, the first step is to follow a diet. Since the liver makes triglycerides from sugar and alcohol, these elements are harmful to our body. The blood usually contains a high level of triglycerides. A study shows that people who consume too much sugar or alcohol gain weight very quickly. So to lose weight, take less sugar and less alcohol. A strict one-month diet is enough to normalize triglyceride levels.
Even moderate weight loss is beneficial. This is why physical activity makes it possible to absorb energy. It is stored in the form of triglycerides in adipose tissue. It is highly effective in lowering the levels of triglycerides.
In addition to physical exercise, a low-fat diet institute works very well. Another important thing is to be restrained in consuming animal fats, such as cold meats, butter, cheese, lean meats. Fish should be preferred to meat because fatty fish provides good quality fat, which lowers triglycerides.
