Content

• To step
• Method 1 of 3: Change your diet
• Method 2 of 3: Change your lifestyle
• Method 3 of 3: Use supplements
• Tips

Triglycerides are a type of fat in your blood. Your doctor also normally tests your triglyceride levels when he or she measures your cholesterol. Triglyceride levels are considered high at 200 mg / dL or higher, but your doctor will consider any values ​​above 150 mg / dL to be on the high side. If your doctor has determined that you are dealing with elevated or high triglyceride levels, you could make several lifestyle and diet adjustments to naturally lower your triglyceride levels.

To step

Method 1 of 3: Change your diet

1. Banish as much sugar from your diet as possible. Too many simple carbs can keep your triglyceride levels high. You can lower the values ​​by consuming less sugar. Avoid sugary sodas, candies, cookies, and other processed foods that are high in sugar.
2. Choose foods that contain complex carbohydrates. You should eat fewer carbohydrates to lower triglyceride levels. However, you should not completely omit carbohydrates from your diet, as this can lead to health problems. This is including heart disease. So always go for complex carbohydrates instead of refined carbohydrates.
   • Refined carbohydrates include products that contain white flour or semolina, so white rice, white bread and many types of pasta.
   • Complex carbohydrates include whole grain pasta, whole grain bread, quinoa, brown rice, oats, etc.
3. Increase your fiber intake. This step is closely related to the one mentioned above, as complex carbohydrates are often a good source of fiber. In addition to whole grain products, beans, fruits, vegetables and seeds are also rich in fiber. Try replacing your sugary snacks with pumpkin seeds, raspberries or apples - all of which are very high in fiber.
   • Try to get in about 25 to 30 grams of fiber every day. Most Americans consume only 10 to 12 grams per day on average.
   • An increased fiber intake also has a positive effect on your digestion and will ensure a good bowel movement. You can gradually increase the amount of fiber to avoid discomfort. You need to make sure you drink enough water to soften your stool.
4. Avoid trans fats and saturated fats. You can avoid trans fats by avoiding foods containing "hydrogenated vegetable oil." View the nutritional value table of the products. For products with saturated fats, think of fried foods, dressings and sauces that contain a lot of butter, shortening or lard.
   • Foods that normally contain trans fats are processed meat products (such as hot dogs and sandwich meats) and fatty snacks.
5. Choose healthier oils to cook with. If you are going to cook at home yourself, it is wise to use olive oil, linseed oil, nut oil or canola oil. These oils are a lot better than butter, margarine or lard.
   • This is an extremely simple but essential step if you want to lower your triglyceride levels. Even the healthiest foods can be made unhealthy when cooked in oils that are saturated or contain trans fats.
6. Eat foods that contain omega 3 fatty acids. You may have heard about the “good” fats found in fish. This refers to the omega 3 fatty acids, which can help lower your triglyceride levels. In addition to fish, these nutrients can also be found in flaxseeds, legumes, soy products, and leafy green vegetables such as spinach and kale.
   • The American Heart Association states that you should eat fish twice a week. Healthy options include salmon, tuna, trout and mackerel.
   • If you eat red meat, go for grass-fed, natural meat, as such meat contains more omega 3 and omega 6 fatty acids.

Method 2 of 3: Change your lifestyle

1. Stop smoking. In addition to a wide variety of other health problems related to smoking, it can also increase your triglyceride levels. Quitting smoking is the best step smokers can take to combat a variety of health problems related to smoking.
   • However, quitting smoking all at once often does not work. Slowly but surely try to quit using different aids. This includes nicotine gum or patches. You can find more information on this topic in this article: Quitting smoking.
2. Make sure you get plenty of exercise. Burning calories can also help burn excess triglycerides in your body. This results in a reduction in your triglyceride levels. In addition, inactivity (often in combination with being overweight) causes your triglyceride levels to go up. If you are overweight, even losing 4.5 to 7 kg can help lower your triglyceride levels.
   • The American Heart Association recommends people do 150 minutes of aerobic activity per week (or 75 minutes of vigorous physical activity). This equates to thirty minutes a day and can be any heart rate boosting activity, from running to swimming.
3. Reduce your alcohol consumption. Some people are sensitive to alcohol resulting in an increase in triglyceride levels. In these people, even a small amount of alcohol can cause the levels to go up.It is therefore wise to significantly reduce the amount of alcohol you drink to see if this has an effect on your triglyceride levels.
   • Unfortunately, the type of alcohol doesn't matter. So drink less beer, wine and mixed drinks that contain alcohol.

Method 3 of 3: Use supplements

1. Take fish oil supplements. If you want to get healthy omega 3 fatty acids but hate fish, you can simply take fish oil supplements containing omega 3. These supplements have been shown to lower triglyceride levels in adults. EPA and DHA are those fish oils that you can best take to maximize your omega 3 fatty acids. Use the supplements according to the instructions on the package.
2. Add psyllium to your daily regimen. If you're struggling to get enough fiber in a day, you might want to take supplements containing psyllium. Psyllium is a fiber that is soluble in water and is available in various forms. Think of capsules and powders that you can add to a glass of water (for example Metamucil). Studies have shown that a high-fiber diet including psyllium can lead to lower triglyceride levels.
3. Add soy protein to your daily intake. Soy protein supplementation is often sold in powder form and can be mixed with a variety of fruit juices, smoothies, etc. Several studies have shown that taking soy protein can lower triglyceride levels, in addition to that it also has a positive effect. on your cholesterol levels. Use the product according to the instructions on the packaging.
   • Studies have shown that whey protein also has a positive effect on triglyceride levels.
4. Take vitamin B3. Vitamin B3 (niacin) has also been shown to be effective in lowering triglyceride levels. However, you should consult your doctor and monitor your use closely, as side effects cannot be ruled out at a high dose. Common side effects are:
   • Redness
   • Upset stomach
   • Headache
   • Dizziness
   • Blurry sight
   • Risk of liver damage

Tips

• Get a copy of a glycemic index and use it for meal planning. The index provides data on the amount of calories and carbohydrates per serving of a wide variety of fresh and processed foods. This data can help you set limits on the amount of carbohydrates per meal, ensuring that you can get enough energy from the diet without eating too many carbohydrates. An excessive amount leads to fat absorption into the bloodstream.
• Don't forget to have your triglyceride and cholesterol levels measured by your doctor a few times a year. This will help you avoid a sudden peak, as such a peak is a health hazard.