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.