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How to lower blood triglycerides?
Triglycerides are a type of fat. Fat is present in different forms in the blood. One of them is called triglyceride.
No direct link to heart disease has been found, but if the levels are higher than normal, we may have heart problems.
Excess calories from food are converted into triglycerides by the human body and stored in the fat cells, which in turn produce triglycerides as needed and meet the body’s energy needs.
Ways to reduce triglycerides:
You can reduce your triglyceride levels by changing your diet and lifestyle.
Healthy Weight:
When you consume more calories than your body needs, your body converts those calories into triglycerides and stores them in fat cells.
Reducing blood triglyceride levels is an effective way to reduce excess calorie intake and keep the bodyweight under control.
Reduce sugar intake:
Excess sugar in your diet can turn into triglycerides, which can increase the level of triglycerides in the blood and increase the risk of heart disease.
People who regularly drink sugary or sugary drinks are 50% more likely to have high triglycerides than others.
One study found that high sugar intake was associated with higher levels of triglycerides in the blood of children.
Exercise regularly:
Regular exercise is very effective in lowering blood triglycerides.
Regular exercise, such as walking, jogging, cycling, and swimming, lowers blood triglycerides.
One study of people with heart disease found that exercising 5 times a week for 45 minutes significantly reduced blood triglycerides.
In addition, all types of exercise help reduce triglyceride levels.
Eat more fiber:
Natural fruits, vegetables, grains, nuts, and seeds are rich in fiber.
Eating regular fiber slows down the absorption of fat and sugar in the gut, thus helping to reduce triglyceride levels.
Studies have shown that regular consumption of high-fiber foods by adolescents, including adults, lowers triglyceride levels.
Avoid alcohol:
Alcoholic beverages are often high in sugar, carbohydrates, and calories.
If these calories are left unused, they can be converted to triglycerides and stored in fat cells.
Additionally, alcohol can increase the synthesis of very-low-density lipoproteins in the liver, which increases the risk of heart disease by carrying triglycerides into your system.
Avoid trans fats:
Synthetic trans fat is a type of fat that is added to processed foods to extend its expiry.
Trans fats are commonly found in commercially fried foods and in baked goods made with partially hydrogenated oils.
Trans fats are responsible for many health problems, such as increasing LDL (bad) cholesterol levels and increasing the risk of heart disease.
Various studies have shown that replacing trans fats with polyunsaturated fats in the diet helps reduce blood triglyceride levels.
Add soy protein to your diet:
Soy is rich in isoflavones, a type of plant compound with many health benefits. Soy protein is very effective in lowering blood triglyceride levels.
Various studies have shown that regular consumption of soy protein helps to significantly reduce blood triglycerides in postmenopausal women.
Soy protein is found in foods such as soybeans, tofu, tempeh, and milk.
