Tips for Reducing Blood Triglyceride Levels

Poonam Sachdev, M.D., has reviewed the medical literature. date: October 18, 2021

Different types of cholesterol Subgroups of fat: saturated and unsaturated In order to keep track of all the fatty characters in the tale of cardiovascular disease, it may seem as though a special program is required.

Perhaps the most straightforward are triglycerides.

Put another way, they have excess fat in their blood. You can use them to fuel your body. Extras are stashed away in various locations for possible use down the road.

The risk of cardiovascular disease increases with elevated triglyceride levels. In contrast, it may be less obvious what your own level means and how much it helps to lower it.

If your level is too high, you and your doctor can take steps to bring it down.

Often referred to as simply "lipids," these fats play a crucial role in the body and are essential to survival. Triglycerides are the primary culprits in the formation and storage of visceral fat, such as that found around the waist and hips.

Products of fat digestion and breakdown Some are synthesized internally from simpler sugars and other carbohydrates. Hormones release these stored calories for use when you need them most, in between meals.

A lipid panel is a commonly performed test that your doctor may order. It detects both good and bad cholesterol levels. Every adult over the age of 21 should get a lipid panel at least once every 5 years, according to the American Heart Association.

After a period of fasting overnight, the levels are measured. Recent meal fat can obscure details.

Unlike many other diseases, high triglycerides almost never cause any noticeable symptoms and thus testing for them is crucial.

Triglyceride levels are regulated by the National Cholesterol Education Program's recommendations:

  • Less than 150 milligrams per deciliter is considered to be normal.
  • Extremely high: between 150 and 199
  • Moderate: 500 or more
  • In the 500s or higher

Those with low levels of "good" cholesterol and high levels of "bad" cholesterol may be at a greater risk for developing heart disease if their levels are consistently high. If you have type 2 diabetes, the same holds true for you.

At one time, the significance of triglycerides was questioned, but recent research has established a link between high levels and health issues like cardiovascular disease.

Triglyceride levels, HDL cholesterol, and the risk of cardiovascular disease can all be improved with a healthy diet and regular exercise.

Dietary and physical activity changes are the primary treatments for elevated triglycerides. The following suggestions will assist you in keeping your volume under control:

Exercise moderately: make it a goal to get in at least five sessions per week. Inactivity impairs the body's ability to process glucose and triglycerides, two major sources of fat in the blood. Therefore, you should get up and move around more frequently throughout the day. Do not use the elevator or escalator; instead, walk up the stairs. Walk or get off the bus/subway/etc. one stop early. Walk, swim, or ride a bike, or do whatever else makes you happy. Join a gym Consult your physician before beginning an exercise routine.

Triglyceride levels can be lowered by losing just 5-10% of your body weight, so be mindful of your calorie intake and weight gain. Those who maintain a healthy weight are statistically more likely to have normal blood sugar, cholesterol, and blood pressure. Increased rates of disease and mortality have been linked to abdominal fat.

Reduce your intake of unhealthy fats and carbohydrates by cutting back on things like saturated and trans fats as well as cholesterol. Diminish your carbohydrate intake for added benefit. Red meat and other foods high in saturated fat increase Identical triglyceride-raising fats can be found in butter and cheese. Select lower-fat protein sources like chicken and unprocessed turkey as your primary meat selections.

Meals that are meat-free are another healthy alternative. Meatless dishes such as pastas, chilis, and stir-fries are equally satisfying. Recipes that use vegetable or olive oil and feature plenty of vegetables are preferable to those that are loaded with cream or cheese.

Triglyceride levels may increase after consuming "white foods" such as pasta or bread made with white flour or semolina. White rice and potatoes are two other examples of starchy foods that can help

Especially when paired with flavorful sauces, whole-grain pasta is a fantastic substitute. If you're making sandwiches, choose a tasty whole-grain bread. And swap white rice for brown rice. It's great for making stir-fry because of the delicious flavor it imparts. Substitute whole grains like quinoa and barley for white potatoes.

Limit your alcohol intake; consuming alcohol like beer, wine, and liquor can increase There is evidence that drinking more than one alcoholic beverage per day (for women) or two alcoholic beverages (for men) significantly raises levels. If your doctor finds that reducing your alcohol consumption isn't lowering your triglyceride levels, he or she may suggest abstaining from alcohol completely.

Mackerel, lake trout, herring, sardines, albacore tuna, and salmon are all great choices because they contain omega-3s, a healthy fat. Omega-3 fatty acids may be difficult to obtain from food alone. Supplements and prescription medications are options your doctor may suggest.

Make sure your fish is cooked properly for optimal health. When fish is fried, a lot of unhealthy, high-saturated-fat oil is used. This fat outweighs the beneficial fat found in fish, omega-3 fatty acids, which lower triglyceride levels.  

Rather, opt for fatty fish that is high in omega-3s, like salmon, freshwater trout, or tuna, and prepare them on the grill or under the broiler. Find dishes that feature the tastes you enjoy. There's hope if you're still having trouble enticing your taste buds (after all, not everyone enjoys fish). Foods rich in omega-3 fatty acids, which reduce blood triglyceride levels, include walnuts, flaxseed, soy products, and dark green vegetables.

Soda, sweet tea, and fruit juices all contain sugar and fructose, which can lead to elevated triglyceride levels, so it's important to stay hydrated. As an added bonus, the extra calories in sugary drinks can lead to weight gain, which in turn increases the workload on your heart and raises your cholesterol and triglyceride levels.

There is no better or more affordable way to quench your thirst than with water. Splash some fresh lemon or lime juice into your sparkling water for extra flavor. If you're looking for a sugar-free beverage, try a cup of tea flavored with herbs, spices, or flowers instead.

Avoiding dangerously high triglyceride levels requires avoiding overeating. Risk of cardiovascular events is amplified when exposed to spikes, making them extremely hazardous.

Cut your normal portion in half Make the standard amount of food, but only serve four people. Cut your meal in half if you're eating out. To avoid overeating, try to slow down while eating. You should only get a second helping if you're still hungry. If you're full, save the leftovers for later.

Don't go without food: perhaps you're just too busy to eat right now. Maybe you've convinced yourself that skipping a meal will help you reach your weight-loss goals. The problem is that later on you are likely to be so hungry that you will eat anything, healthy or not. Or, you might overeat the following time you eat, leading to an increase in triglycerides.

In general, a few moderate meals spread throughout the day are preferable. Consistently eat the recommended portion sizes at each meal. When hunger strikes, reach for some nuts, fruit, or vegetable sticks like carrots and celery.

High triglycerides are associated with an increased risk of cardiovascular disease; quitting smoking is an important step in reducing this risk. When a person smokes, their chance of developing heart disease increases significantly.

Take the decision to leave your job Consult your physician if you need assistance. Just do it when you're ready. Pick a specific time when you will stop using. Solicit the help of loved ones Try substituting sugar-free gum and low-calorie snacks for cigarettes. See your doctor about possible medications that can assist you in giving up smoking. Participate in a nearby support group. If you can maintain your resolve, you can finally quit smoking and extend your life expectancy.

Good habits might not be enough for some people. There may be a need for medication. You and your doctor may have a tough time deciding because of the interplay of multiple health factors. Levels can be raised using a variety of medications. Here are some of them:

  • To be specific, a lobate, a tetrapod, or a fibroid.
  • Nicotine (Naspan)
  • Triglycerides can be reduced by taking omega-3 fatty acids, but only at very high doses and under medical supervision. Some omega-3 supplements, such as Epanova, Lovaza, and Vascepa, are only available with a doctor's prescription.

Statins are a class of cholesterol-lowering drugs that your doctor may recommend. Atorvastatin (Lipitor), rosuvastatin (Crestor), and simvastatin (Zocor) are a few examples.

Potential negative effects of these medications include: Make an appointment to discuss it with your healthcare provider or pharmacist.

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