Buzz
Triglycerides are a type of fat found in the blood. Their levels are often tested alongside cholesterol. A triglyceride level above 200 mg/dL is considered high, but doctors may also view levels above 150 mg/dL as elevated. If your doctor informs you that your triglyceride levels are high, you can make lifestyle and dietary changes to naturally reduce them.
Steps
Dietary Changes
Reduce sweets in your diet. Consuming too many simple carbohydrates can lead to elevated triglyceride levels. To lower triglycerides, cut back on sugary foods, including sodas, candies, cookies, and processed foods with excessive sugar content.
Opt for complex carbohydrates. Generally, reducing carbohydrate intake helps lower triglyceride levels. However, completely cutting out carbs can lead to health complications, including cardiovascular issues. Instead, avoid refined carbs and replace them with complex carbohydrates.
- Refined carbs include foods made from white flour or semolina, such as white rice, white bread, and many pasta varieties.
- Complex carbs include whole-grain pasta, whole-grain bread, quinoa, brown rice, oats, and more.
Increase fiber intake. This step aligns with the previous one, as complex carbohydrates are often rich in fiber. Besides whole grains, excellent fiber sources include beans, fruits, vegetables, and nuts. Snack on fiber-rich options like pumpkin seeds, raspberries, or apples instead of sugary treats.
- Aim for 25-30 grams of fiber daily. Studies show that in the U.S., people consume only 10-20 grams per day.
- Increasing fiber also aids digestion and bowel movements. Gradually boost fiber intake to avoid discomfort, and drink plenty of water to soften stools.
Avoid trans fats and saturated fats. Steer clear of trans fats by avoiding foods with "hydrogenated vegetable oil" on the label. Saturated fats are commonly found in fried foods, salad dressings, and dips made with butter, shortening, or lard.
- Foods often containing trans fats include processed meats (e.g., sausages and canned meats) and oily snacks.
Choose healthier cooking oils. When cooking at home, use olive oil, flaxseed oil, walnut oil, or canola oil. These are better alternatives to butter, margarine, or lard.
- This simple yet crucial step helps lower triglycerides. Even healthy foods can become harmful if cooked in oils high in saturated or trans fats.
Consume more omega-3 fatty acid-rich foods. You’ve likely heard about the "good" fats in fish. These are omega-3 fatty acids, which help reduce triglyceride levels. Besides fish, omega-3s are abundant in flaxseeds, legumes, soy products, and leafy greens like spinach and kale.
- The American Heart Association recommends eating two servings of fish per week. Healthy options include wild-caught salmon, farmed salmon, tuna, and mackerel.
- If consuming red meat, choose grass-fed animals, as their meat contains higher levels of omega-3 and omega-6 fatty acids.
Lifestyle Changes
Quit smoking. Smoking not only causes numerous health complications but also raises triglyceride levels. The simplest and most effective step smokers can take to prevent disease is to quit smoking.
- However, quitting abruptly rarely works. Gradually reduce smoking with the help of nicotine gum or other cessation products. Additionally, explore articles on quitting smoking for guidance.
Exercise regularly. Burning calories also helps burn excess triglycerides in the body. Physical inactivity (combined with being overweight) are two major contributors to elevated triglyceride levels. If you're overweight, losing 5-7 kg can significantly lower triglycerides.
- The American Heart Association recommends 150 minutes of moderate-intensity cardio (or 75 minutes of vigorous exercise) weekly. Aim for 30 minutes daily of heart-pumping activities like brisk walking or swimming.
Reduce alcohol consumption. For those sensitive to alcohol, even small amounts can spike triglyceride levels. Avoiding alcoholic beverages can help determine if this reduces triglyceride levels.
- Unfortunately, any alcoholic drink can raise triglycerides. Limit beer, wine, and spirits to see improvements.
Using Dietary Supplements
Take fish oil supplements. If you want to increase omega-3 fatty acids without eating fish, consider fish oil supplements, which are rich in omega-3s. Fish oil has been proven to lower triglyceride levels in adults. EPA and DHA, the primary omega-3s in fish oil, are highly effective. Follow the recommended dosage for best results.
Use psyllium husk supplements. If your daily diet lacks sufficient fiber, psyllium husk supplements can help. Psyllium husk is a water-soluble fiber available in various forms, such as capsules or powder (e.g., Metamucil), which can be mixed with water. Studies show that a high-fiber diet, including psyllium husk, can effectively reduce triglyceride levels.
Incorporate soy protein daily. Soy protein, often available as a powder, can be added to juices or smoothies. Research indicates that soy protein supplements can lower triglycerides and positively impact cholesterol levels. Use as directed.
- Studies also suggest that whey protein has a beneficial effect on triglyceride levels.
Consider vitamin B3 (niacin) supplements. Niacin has been shown to effectively reduce triglyceride levels. However, consult your doctor before use, as high doses of niacin can cause side effects such as:
- Skin flushing
- Stomach pain
- Headaches
- Dizziness
- Blurred vision
- Risk of liver damage
Tips
- Keep a copy of the glycemic index (GI) chart and use it to plan your meals. This index provides details about calorie and carbohydrate content in various fresh and processed foods. The GI helps you set limits on carbohydrate intake per meal, ensuring you consume enough carbs for energy without causing fat buildup in the blood.
- Ask your doctor to test your triglyceride levels along with cholesterol at least twice a year. This step helps prevent sudden spikes in triglycerides, which can be a serious health risk.
