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10 Easy Ways to Bring Down Triglyceride Levels in Your Body

Triglycerides put you at a higher risk of getting clogged arteries, heart attack or stroke, or acute pancreatitis. Learn ways to lower triglyceride levels in your body.

Heart Health By Ariba KhaliqMay 14, 2014

Are Your Triglycerides on the Rise?

Triglycerides are substances made up of three chains of fat joined together which transport and store fat in our body. High levels of triglycerides in our blood can damage the blood vessels and pancreas. And if they coexist with high cholesterol, which they usually do, you are at a higher risk of getting clogged arteries, heart attack or stroke, or acute pancreatitis. Learn ways to lower triglyceride levels in your body. Image Courtesy: Getty


Obesity is the Culprit

High levels of triglycerides can give you metabolic syndrome which increases your risk rate of getting heart disease and stroke. Usually, obese people suffer from metabolic disorders. To know if you are at risk, measure your waist size- find the mid-point between your lower ribs and your hip bone - this is your true waist. Breathe out and measure. Men are at risk if their waist size is more than 37 inches and women at 31.5 inches. If you're overweight or obese you're more likely to have higher triglyceride levels. Image Courtesy: Getty


Cut Down the Calories

Excess calories in our diet can be converted into triglycerides. Foods loaded with sugar and fats and alcohol are high-calorie foods that are responsible for causing high triglycerides. Reduce the consumption of all these foods to lose excess weight. Image Courtesy: Getty


Ditch the Sugar

Research has time and again warned people of UK for eating too much sugar.  While the natural sugar present in fruits and milk is harmless, added sugar in the form of sweets, chocolates, biscuits and sugary drinks contain crude calories and raise your triglyceride levels. Always check food labels for sugar content. And, no type of sugar is innocent, be it white or brown sugar, corn syrup, fruit juice concentrates, or honey. Image Courtesy: Getty


Embrace Fibre

Increasing the intake of fibrous foods and decreasing the ones with starch help in lowering triglyceride levels. Only a few of us eat enough fibre- the one that is soluble, regulates blood sugar and triglycerides. A few examples are- porridge and oats, nuts, seeds and pulses, such as baked beans, kidney beans and chickpeas. Roughage fibres are found in wholemeal bread and wholegrain cereals, and brown rice and pasta. Image Courtesy: Getty


Eat Healthy Fats

According to the British Dietetic Association most people in the UK eat about 20% more saturated fat than they should. This kind of fat is found in fatty meat, cheese, pastries, and foods made in hydrogenated vegetable oils. However, some fats are good for you, so you can eat more of them, including mono and polyunsaturated fats found in avocados, oily fish, nuts and seeds and sunflower and olive oils. Image Courtesy: Getty


Choose Fish over Meat

The UK Scientific Advisory Committee on Nutrition says "a large body of evidence" suggests a diet rich in fish – especially oily fish – may reduce your risk of heart disease. In fact, you are recommended to eat oily fish at least twice a week. Omega-3 fats present in oily fish help maintain blood pressure and improve triglyceride levels. Image Courtesy: Getty


Other Omega-3 Foods

If you are vegetarian and don’t eat oil, you must not worry. This essential amino fatty acid is also found in plant sources such as walnuts, flax, soybean oil, pumpkin seeds, spinach, kale, Brussels sprouts, and beans. However, the consumption of oils and nuts should be limited as they contain high amounts of calories. Image Courtesy: Getty


Taking in Fish Oil Supplements

One can lower their triglyceride levels with simple dietary changes, but if you must take dietary supplements, do seek medical advice before beginning any course. EU adult dietary recommendations for EPA and DHA based on CVD risk considerations for European adults are 250-500 mg a day. Image Courtesy: Getty


Quit Drinking Alcohol

Even a small amount of alcohol can raise levels in some people. So, if you like to unwind with a glass of wine, keep it in moderation. Try an alternative drink such as sparkling water with a twist of lemon or a refreshing herbal tea. Image Courtesy: Getty


Lose Weight

Gaining too much weight – especially around your waist – will raise your triglycerides. A healthy diet and regular exercise that results in weight loss are the best things you can do to lower your levels and reduce your risk of heart disease and pancreatitis. Image Courtesy: Getty

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