13 ways to naturally reduce your blood triglycerides.

 

Triglycerides are a type of fat found in your blood.

 

After you eat, your body converts the calories that you don’t need into triglycerides and stores them in your fat cells to be used for energy later.

While you do need triglycerides to supply your body with energy, having too many triglycerides in your blood can increase your risk of heart disease

1. Lose Some Weight

Whenever you eat more calories than you need, your body turns those calories into triglycerides and stores them in fat cells.

2. Limit Your Sugar Intake

3. Follow a Low-Carb Diet

4. Eat More Fiber

Fiber is found in fruits, vegetables and whole grains.

5. Exercise Regularly

“Good” HDL cholesterol has an inverse relationship with blood triglycerides, meaning that high levels of HDL cholesterol can help lower triglycerides

Aerobic exercise can increase levels of HDL cholesterol in your blood, which can then lower blood triglycerides.

6. Avoid Trans Fats

Artificial trans fats are a type of fat added to processed foods to increase their shelf life.

Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils.

 

7. Eat Fatty Fish Twice Weekly

Fatty fish is high in omega-3 fatty acids. Eating two servings per week can decrease the risk of heart disease and reduce triglyceride levels.

8. Increase Your Intake of Unsaturated Fats

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are replacing other types of fat.

Monounsaturated fats are found in foods like olive oil, nuts and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish.

9. Establish a Regular Meal Pattern

Insulin resistance is another factor that can cause high blood triglycerides.

While research is unclear on how meal frequency affects blood triglyceride levels, studies show that setting a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.

10. Limit Alcohol Intake

Alcohol is high in sugar and calories

11.Add Soy Protein to Your Diet

Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits.

12. Eat More Tree Nuts

Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids and unsaturated fats, all of which work together to lower blood triglyceride

Tree nuts include

Almonds

Pecans

Walnuts

Cashews

Pistachios

Brazil nuts

Macadamia nuts

Keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains 163 calories, so moderation is key.

 

Top foods and drinks for liver health

 

There are many foods and drinks that a person can consume to help protect the liver.

Liver health is vital for overall health. Liver dysfunction can lead to liver disease, metabolic disorder, and even type 2 diabetes.

Top foods and drinks for liver health

Some of the best foods and drinks that are good for the liver include:

1. Coffee

The review also notes that daily coffee intake may help reduce the risk of chronic liver disease. It may also protect the liver from damaging conditions, such as liver cancer.

 

2. Oatmeal

Consuming oatmeal is an easy way to add fiber to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans.

 

3. Green tea

The study notes that there are still no specific recommendations for people with this condition to consume tea or tea extracts, but the link to liver health is promising.

4. Garlic

Adding garlic to the diet may also help stimulate the liver.

5. Berries

Many dark berries, such as blueberries, raspberries, and cranberries, contain antioxidants called polyphenols, which may help protect the liver from damage.

6. Grapes

The study that features in the World Journal of Gastroenterology reports that grapes, grape juice, and grape seeds are rich in antioxidants that may help the liver by reducing inflammation and preventing liver damage.

7. Grapefruit

8. Prickly pear

The fruit and juice of the prickly pear may also be beneficial to liver health. The World Journal of Gastroenterology study suggests that compounds in the fruit may help protect the organ.

9. Plant foods in general

A 2015 study that appears in the journal Evidence-based Complementary and Alternative Medicine reports that a large number of plant foods may be helpful for the liver.

These include:

v avocado

v banana

v barley

v beets and beet juice

v broccoli

v brown rice

v carrots

v fig

v greens such as kale and collards

v lemon

v papaya

v watermelon

People should eat these foods as part of a whole and balanced diet.

10. Fatty fish

Fatty fish is rich in omega-3 fatty acids, which are the good fats that help reduce inflammation. These fats may be especially helpful in the liver, as they appear to prevent the buildup of excess fats and maintain enzyme levels in the liver.

The study recommends eating oily fish two or more times each week. If it is not easy to incorporate fatty fish such as herring or salmon into the diet, try taking a daily fish oil supplement.

11. Nuts

Eating a handful of nuts, such as walnuts or almonds, each day may help maintain liver health. People should be sure not to eat too many, however, as nuts are high in calories.

12. Olive oil

Eating too much fat is not good for the liver, but some fats may help it. According to the World Journal of Gastroenterology study, adding olive oil to the diet may help reduce oxidative stress and improve liver function. This is due to the high content of unsaturated fatty acids in the oil.

Foods to avoid

Fatty foods: These include fried foods, fast food, and takeout from many restaurants. Packaged snacks, chips, and nuts may also be surprisingly high in fats.

Starchy foods: These include breads, pasta, and cakes or baked goods.

Sugar: Cutting back on sugar and sugary foods such as cereals, baked goods, and candies may help reduce the stress on the liver.

Salt: Simple ways to reduce salt intake include eating out less, avoiding canned meats or vegetables, and reducing or avoiding salted deli meats and bacon.

Alcohol: Anyone looking to give their liver a break should consider reducing their intake of alcohol or eliminating it from the diet completely.