How To Lower Your Triglyceride Level

Triglycerides are a type of fat that comes largely from food of animal origin. In order to be able to reduce your triglyceride levels naturally and protect your body’s health, you need to follow certain steps.

In today’s article we will explain what you need to do for this purpose.

Tips to lower your triglyceride levels

A very high level of triglycerides and cholesterol in the blood is harmful to heart health, but this health problem can also facilitate the development of other diseases.

The first change needed to fix the problem is to change your diet. It is essential to eat foods high in fiber, such as oats or whole grains, which can absorb fat.

Certain vegetables (broccoli, spinach) and fruits (apples, oranges) are reliable allies in the fight against high triglyceride levels.

Reduce or even completely avoid the consumption of bread, pasta, savory snacks, pastries, cakes, fries or alcoholic beverages. These foods do not give you any health benefits and increase your blood lipid levels. You can replace them with whole grains and other healthier foods.

Another group of foods that you should avoid is processed sugars.

Avoid sugar if you want to lower your triglyceride levels

Choose Stevia rebaudiana as a sweetener instead of sugar.  Consume only soft drinks and sugar-free diet juices. Also, replace sweets with fruit and make sure the chocolate you buy is pure.

To reduce your triglyceride levels, opt for low-fat or even fat-free dairy, whether it’s milk, cheese, yogurt or butter.

To season or season your salads, use olive oil. This is a healthy and delicious option that you can choose instead of mayonnaise. Eat only lean meat and avoid high-fat foods, such as fast food.

Sausages are one of the main enemies we have to face in the fight against triglycerides. We advise you to eat turkey or lean ham and give up salami and sausages.

If you can’t give up sausages, opt only for chicken or turkey. They have a low salt content.

How to reduce triglyceride levels

Increase your intake of monounsaturated fatty acids. These acids can be obtained from so-called oily fish and dehydrated fruits. They are also found in rapeseed oil, all these foods being rich in omega-3 fatty acids.

It should be noted that those with high triglycerides are not always overweight or obese. Even in this case, they will have to carefully monitor their diet.

The food you cook must be fried, boiled or grilled or steamed. As much as possible, try to eat raw foods.

So avoid stews, fried foods, frozen foods and pastries. Remove any visible fat from the meat and never eat or cook chicken with skin.

It is not advisable to consume alcoholic beverages, except for a glass of red wine at lunch. This drink is beneficial for cardiovascular health.

If you are a smoker, try to give up this harmful habit, to significantly improve your body health.

Natural remedies

To reduce the level of triglycerides with natural remedies, you can eat a clove of garlic every day. This food has properties that positively influence fat levels.

Another natural trick is to mix two tablespoons of plain oats with a glass of water and let the mixture sit overnight. The next morning drink water to facilitate the reabsorption of fat and regulate cholesterol levels.

An infusion prepared with boiled water and tangerine peel or orange peel can be very useful in these situations.

Don’t forget to drink enough water every day.  You have various mobile phone applications that will help you remember to drink the recommended amount of water (2 l in winter and 3 l in summer).

You also need to adjust your calorie intake. Therefore, we advise you to seek the help of a nutritionist, especially if you are obese.

Women should consume a maximum of 1,200 calories each day, and the intake of men should not exceed 1,800. Serve small portions, never fill your plate, avoid eating sandwiches before bed. Also, opt for healthy snacks between meals.

Tips with which you can reduce the level of triglycerides

An important component of any treatment with which to reduce triglyceride levels is moderate exercise. You can start with an easy walk three times a week. Gradually, you can increase the duration and frequency of this activity so that you start to feel better.

You don’t have to sacrifice more than 20-30 minutes a day to walk. Try to add a little variety to your routine.

You can, for example, ride a bike, climb stairs instead of using the elevator, dance, clean your house, mow your lawn or wash your car.

Last but not least, as I mentioned before, quit smoking. Tobacco does not generate triglycerides or cholesterol. However, numerous studies have shown that smokers have difficulty adjusting their triglyceride levels. Moreover, this habit creates difficulties when it comes to exercise.

If you quit smoking you will feel better and your whole body will be visibly healthier. Giving up this harmful habit is beneficial for the heart, lungs and even the skin.

Photo source: Nick Nguyen, Steven Depolo and Ben Hosking.