A high level of triglycerides may increase the risk of developing cardiovascular disease, especially in people with type 2 diabetes and high levels of bad cholesterol. The main way to lower high triglyceride levels is to eat a healthy diet and exercise more.
What are triglycerides?
Triglycerides are the main form of fat in the body and therefore play an important part in the body’s function. When the person eats, the body converts the calories it does not need to use immediately in triglycerides and stores them. Later, the body releases triglycerides between meals to energize the body.
What Causes High Triglyceride Levels
When the person consumes more calories than he needs, then the triglycerides start to accumulate and this could result in high levels of this type of fat.
A poor diet and lack of exercise are not the only cause of high triglycerides. Generally what causes this condition is a combination of poor eating habits and other health problems such as type 2 diabetes, hypothyroidism, kidney disease, alcoholism.
What are the normal ranges
To determine triglyceride levels, a blood test needs to be done and the patient must be fasting. Less than 150 mg / dL is considered normal. However, the American Heart Association considers as ideal a level of less than 100 mg / dL.
Adult triglyceride levels
Normal: less than 150 mg / dL
High borderline: 150 to 199 mg / dL
High: 200 to 499 mg / dL
Very high: 500 mg / dL or higher
For children, adolescents and young people the ranges are different.
Home Remedies to Lower Triglycerides
Four general recommendations
– Losing weight and maintaining a healthy weight
– Limit consumption of fats and sugars
– Limit alcohol consumption
Omega-3 Fatty Acids
According to the WebMD website eating fish rich in omega-3s can lower triglyceride levels. Fish such as mackerel, lake trout, herring, sardines, albacore and salmon are rich in omega-3s. In some cases, the amount of omega-3 in food is not enough to lower triglycerides. In that case your doctor may recommend an omega-3 supplement.
More fiber and less refined flours
Instead of consuming refined flours and sugar, include foods rich in fiber, such as vegetables, fruits and whole grains (oats, brown rice, bran). Fiber decreases and slows the absorption of fats and sugars, which helps lower cholesterol and triglycerides. It should be noted that some fruits have high sugar content and should be eaten in moderation.
Limiting the fructose
Studies have found that excessive consumption of fructose, a type of sugar, could trigger high levels of triglycerides. You should avoid foods that have high fructose corn syrup as one of the ingredients.
Fructose found naturally in fruits can also increase triglycerides. Dried fruits, such as raisins and dates, are the ones that contain the most fructose. Peaches, melon, grapefruit, strawberries and bananas are relatively low in fructose.
To reduce your triglyceride levels, consume less than 100 g of fructose per day, preferably less than 50 g.
Cinnamon is used to lower blood sugar and also seems to lower triglycerides. The cinnamon is obtained in capsule form in pharmacies and naturist stores. You can also add cinnamon powder to morning coffee or to a bowl of oatmeal.
Olive oil is a very healthy type of fat. Substitute the butter and butter in your meals with extra virgin olive oil.
Some fiber supplements like Metamucil are made of psyllium. Psyllium is a type of soluble fiber that helps to lower triglycerides and cholesterol. It also helps to stabilize blood sugar levels after eating carbohydrates.
If you still have high triglyceride levels after you make lifestyle changes, your doctor may prescribe some medicine. The medicines that are usually prescribed are fibrates, statins, niacin and omega-3 fatty acids.
Share this article