Triglycerides are a type of fat in the blood.
After eating, the body converts excess calories into triglycerides and stores them in fat cells for energy use later.
Although you need triglycerides to supply your body with energy, too much of it in your blood can increase your risk of heart disease .
About 25% of adults in the United States have high triglyceride levels above 200 mg / dL (2.26 mmol / L). Obesity, uncontrolled diabetes, frequent consumption of alcohol and high-calorie diets can contribute to this fat increase in blood.
This article will show you 13 natural triglyceride reduction methods.
1. Lose weight
Whenever eat a lot calories More than demand, the body will turn those extra calories into triglycerides and store them in fat cells.
That's why weight loss is an effective way to lower triglyceride levels in the blood.
In fact, research has shown that reducing weight by 5-10% of body weight can also reduce 40 mg / dL (0.45 mmol / L) triglyceride .
Although the goal is to maintain weight after long-term reduction, studies have found that losing weight can have a long-term impact on triglyceride levels, even when you gain weight again.
One study focused on people who gave up during weight control.
Although they regained weight after 9 months of weight loss, their triglyceride levels were still 24-26% lower .
Summary: A reduction of at least 5% of body weight has been shown to have a long-term effect on reducing triglyceride levels.
2. Limit eating sugar
Sugar additive make up a large part of the diet of many people.
Although the American Heart Association recommends taking no more than 6-9 teaspoons of sugar per day, in 2008, the average American eats about 19 teaspoons a day .
Sugar can be hidden in sweets, soft drinks and juices.
Dietary additives in the diet will be converted into triglycerides, thereby increasing the concentration of this substance in the blood, as well as increasing other heart disease risk factors.
A 15-year study found that people who consumed at least 25% of calories from sugar were twice as likely to die from heart disease than those who consumed less than 10% of calories from sugar .
Another study found that consumption of sugar additives can cause triglyceride levels to increase in children .
Fortunately, some studies have shown that the diet is low carb and sugar additives can reduce triglyceride levels .
Even substituting sugary drinks can reduce 29 mg / dL (0.33 mmol / L) triglycerides .
Summary: H Minimizing the amount of sugar from freshwater, fruit juices and sweet foods in the diet can reduce triglyceride levels.
3. Obey a low-carb diet
Like sugar, excess carb is also converted into triglycerides and stored in fat cells.
So Low-carb diet Being able to reduce triglyceride levels is also not surprising.
A 2006 study studied the effects of different carb types on triglycerides.
People who eat a low-carb diet with about 26% of their total calorie intake have more triglyceride levels than those who eat more carb diets with 54% of calories from carb .
Another study compared the effects of low-carb and high-carb diets over a period of one year. Not only weight, the triglyceride intake of the low-carb group also decreased .
Finally, a 2003 study compared low-fat and low-carb diets. After 6 months, the researchers found that blood triglycerides were reduced by 38 mg / dL (0.43 mmol / L) in the low-carb group and the low-fat group reduced only 7 mg / dL (0.08 mmol / L) .
Summary: Compliance with a low-carb diet can significantly reduce blood triglyceride levels, especially when compared to a low-fat diet.
4. Eat more fiber
Fiber is found in fruits, vegetables and cereals. Good sources of fiber include nuts, cereal cakes and pea's tree .
High fiber intake can reduce the absorption of fat and sugar in the small intestine, thereby reducing triglyceride levels .
In one study, researchers showed that supplementing rice bran fiber reduced 7-8% of blood triglyceride levels in people with diabetes .
Another study compared the effects of two high-fiber and low-fiber diets to triglyceride levels. A diet low in fiber causes this fat to increase by 45% in just 6 days. In contrast, a high-fiber diet helps triglycerides drop below the baseline level .
Summary: Adding fiber from fruits, vegetables and whole grains to your diet can help reduce triglycerides.
5. Exercise regularly
"Good" HDL cholesterol levels are inversely proportional to triglyceride levels. This means that high levels of HDL cholesterol can help reduce triglycerides.
Magical exercise can increase the level of HDL cholesterol in the blood, leading to a decrease in triglyceride levels.
When combined with weight loss, studies show that aerobic exercise is especially effective at reducing triglyceride levels .
Aerobics include walking, jogging, cycling and swimming.
The American Heart Association recommends exercising at least 30 minutes a day, 5 days a week.
The benefits of exercise for triglycerides are most evident in the long-term exercise regimen. One study showed that running 2 hours a week for 4 months significantly reduced triglyceride levels .
Other studies show that higher intensity exercise for a shorter period of time is more effective than moderate intensity exercise for a long time .
Summary: A regular exercise regime with intense aerobic exercise can increase "good" HDL cholesterol and reduce triglycerides.
6. Avoid eating trans fat
Trans fat Artificially added to processed foods to increase shelf life.
Trans fat is often found in ready-to-eat fried foods and baked products made with partially hydrogenated oil.
Because of its inflammatory nature, trans fat is considered to be the cause of many health problems, including increasing harmful LDL cholesterol and heart disease .
Eating trans fat can also increase triglyceride levels.
One study showed that triglyceride levels were significantly higher when participants followed a diet that was high or moderate trans fat, compared to a rich diet. Unsaturated .
Another study also showed similar results. Eating a trans fat-rich diet for 3 weeks has made triglyceride levels higher than that of unsaturated fat .
Summary: Diets high in trans fat can increase both triglyceride and heart disease risk. Limit consumption of processed, baked and fried foods to minimize trans fat intake.
7. Eat fatty fish twice a week
Fatty fish are known for their beneficial effects on cardiovascular health and the ability to reduce triglycerides in the blood.
This is mainly because fatty fish contain omega-3 fatty acids, which are polyunsaturated fatty acids belonging to the essential fat group, meaning that we can only supplement this diet through diet.
The American Dietary Guidelines and the American Heart Association recommend eating two fat fish servings per week.
In fact, following this recommendation may reduce the risk of death from heart disease .
A 2016 study found that eating salmon twice a week significantly reduced triglyceride levels in the blood .
Salmon, herring, sardines, tuna and mackerel are some fish that are rich in omega-3 fatty acids.
Summary: Fatty fish are rich in omega-3 fatty acids. Eating twice a week can reduce your risk of heart disease and reduce triglyceride levels.
8. Eat a lot of unsaturated fats
Studies show that monounsaturated and polyunsaturated fats can reduce triglycerides, especially when they are used to replace other fats.
Monounsaturated fats are found in foods such as olive oil, nuts and avocados. Polyunsaturated fats are found in vegetable oils and fatty fish.
One study analyzed the food that 452 adults ate within 24 hours, and focused on some types of saturated and polyunsaturated fats.
Researchers found that eating saturated fat may lead to an increase in triglyceride levels, while polyunsaturated fats may cause this index to decrease .
Another study for elderly people took 4 tablespoons of virgin olive oil every day for six weeks. For the duration of the study, this is the only source of fat in their diet.
The results showed a significant reduction in triglycerides, as well as total cholesterol and LDL cholesterol, compared to the control group .
To maximize the benefits of unsaturated fat in reducing triglycerides, choose a healthy fat like olive oil and use it to replace other fats like trans fat or oil. Processed plants in the diet .
Summary: Monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are consumed in place of other fats.
9. Eat many meals a day
Insulin resistance is a factor that can cause triglyceride levels to rise.
After eating, the cells in the pancreas send signals to release insulin into the blood. Insulin is then responsible for transporting glucose into cells for use as energy.
If there is too much insulin in the blood, the body will appear to be resistant to this substance, making it very difficult for insulin to work out. This can lead to accumulation of blood glucose and triglycerides.
Fortunately, eating a lot of meals a day can help prevent insulin resistance and high triglyceride levels.
An ongoing study has shown that eating fewer meals a day can reduce insulin sensitivity, as well as increase risk factors for heart disease such as LDL cholesterol and total cholesterol .
However, the evidence for the frequency of meals is not consistent.
A 2013 study found that eating three meals a day significantly reduced triglycerides, compared to eating six meals a day .
On the other hand, another study found that eating six meals a day increased insulin sensitivity rather than the frequency of three meals a day .
Regardless of how many meals a day, eating many times a day can improve insulin sensitivity and reduce the amount of triglycerides in the blood.
Summary: Although studies have not yet determined how often a meal will affect triglycerides, studies show that eating more meals a day can reduce many risk factors for heart disease and prevent sex. insulin resistance status.
10. Limit alcohol
Alcohol High in sugar and calories.
If these calories are still not used, they can be converted into triglycerides and stored in fat cells.
Although many factors have been proposed, some studies suggest that moderate alcohol consumption can also increase triglyceride levels by up to 53%, even if your index is normal. .
However, other studies have found an association between low to moderate alcohol consumption and reduced risk of heart disease, and excessive drinking leads to an increased risk of this disease .
Summary: Some studies show that restricting alcohol intake can help reduce triglyceride levels in the blood.
11. Add soy protein to your diet
Soy bean contains a lot of isoflavones, which are plant compounds that have many health benefits, especially lowering LDL cholesterol .
Soy protein has also been shown to reduce triglyceride levels.
A 2004 study compared the effects of soy protein and animal protein to triglycerides. After six weeks, soy protein showed a 12.4% reduction in triglyceride relative to animal protein .
Similarly, an analysis of 23 studies showed that soy protein was associated with a 7.3% reduction in triglyceride levels .
Soy protein can be found in foods such as soybeans, tofu, edamame beans and soy milk.
Summary: Soy contains compounds related to some health benefits. Eating soy protein to replace animal protein can reduce the amount of triglycerides.
12. Eat more nuts
Nuts providing a large amount of fiber, omega-3 fatty acids and unsaturated fats, all of these substances work to reduce triglyceride levels.
An analysis of 61 studies showed that each serving of nuts could reduce 2.2 mg / dL (0.02 mmol / L) triglyceride .
An analysis of 2,226 participants had similar findings, suggesting that eating nuts is associated with lowering triglycerides .
Types of nuts include:
Remember that nuts are high in calories. An almond serving, equivalent to about 23 seeds, contains 163 calories, so you should eat them moderately.
Most studies find the most impressive health benefits in people consuming 3-7 nuts per week .
Summary: Nuts contain many heart-healthy nutrients including fiber, omega-3 fatty acids and unsaturated fats. Studies show that eating about 3-7 servings of nuts per week can reduce triglyceride levels.
13. Use natural supplements
Some natural supplements may have the ability to reduce triglyceride levels.
Here are some of the main supplements that have been studied:
- Fish oil: Known for its amazing effects on cardiovascular health, one study found that Fish oil supplement reducing 48% of triglycerides .
- Fenugreek: Still often used to stimulate milk and grain production curry grass has also been shown to be effective in reducing triglyceride levels .
- Garlic extract: Some animal studies show that garlic extract can reduce triglyceride levels thanks to its anti-inflammatory properties .
- Guggul: This herbal supplement has been shown to be effective in reducing triglycerides when combined with nutritional therapy in patients with high cholesterol .
- Curcumin: A 2012 study found that low doses of curcumin could significantly reduce triglyceride levels .
Summary: Some of the supplements that have been studied for triglyceride reduction include fish oil, curry grass, garlic extract, guggul and curcumin.
Diet and lifestyle have a great influence on your triglyceride intake.
Using healthy, unsaturated fats to replace trans fat, low-carb eating and regular exercise can reduce triglyceride levels in the short term.
With a few simple changes in your lifestyle, you can simultaneously reduce triglyceride levels and improve overall health.