Triglycerides, alongside LDL (bad cholesterol) and HDL (good cholesterol), are crucial factors in maintaining heart health. Triglycerides are a type of fat present in the blood, serving as a source of energy for the body.

The ideal triglyceride level should be under 150 mg/dL. When these levels are too high, the risk of heart disease, stroke, and metabolic disorders increases, especially when paired with elevated LDL or low HDL levels.

Natural Ways to Return Triglycerides to Normal

If your test results show that your triglyceride levels are high, you will need to take specific steps to lower them. In addition to following your doctor's treatment recommendations, lifestyle adjustments and a healthy diet can be key in naturally reducing triglyceride levels.

Here are some natural ways to consider:

Reduce consumption of sugar and processed carbohydrates

Eating foods and drinks high in sugar and processed carbs, such as white rice and bread, can cause triglyceride levels to rise. The body converts excess sugar into fat, contributing to higher triglycerides.

Along with raising triglyceride levels, excessive sugar and refined carb intake can also lead to weight gain, obesity, and increase the risk of type 2 diabetes.

Increase fiber intake

Foods rich in fiber, such as vegetables, fruits, nuts, and whole grains, can help lower triglyceride levels. Fiber slows down the absorption of fats and sugars into the bloodstream, which helps to prevent the increase of fat levels.

For the best results, focus on eating green vegetables like broccoli, spinach, mustard greens, and kale, as well as fiber-packed fruits.

Increase the consumption of fatty fish

Fatty fish like salmon, sardines, and mackerel, which are rich in omega-3 fatty acids, can help reduce triglycerides and support heart health. Omega-3s are anti-inflammatory and help stabilize blood fat levels.

It’s recommended to eat fatty fish two to three times a week. Alternatively, you can take fish oil supplements to ensure adequate omega-3 intake. Always consult your doctor before starting fish oil supplements. 

Reduce consumption of saturated and trans fats

Saturated and trans fats can raise triglyceride and LDL cholesterol levels. These fats are commonly found in processed foods like fried snacks, pastries, and fast food.

Try replacing regular cooking oils with healthier options such as olive oil or canola oil. You can also choose healthier cooking methods like steaming, boiling, or baking instead of frying

Exercise regularly

Engaging in regular physical activity can help lower triglycerides. Exercise helps burn fat and boost HDL cholesterol levels, which can balance out triglyceride levels in the blood.

Aim for 30 minutes of aerobic exercise daily, such as walking, running, or cycling. For better results, combine aerobic exercises with strength training, like weight lifting.

Regulate sleep patterns and stress management

Poor sleep and unmanaged stress can contribute to metabolic disorders, including elevated triglycerides. Ensuring you get enough sleep and managing stress effectively is vital for overall health.

Lowering triglycerides naturally requires consistent effort and a healthy lifestyle. If triglyceride levels remain high, it’s important to consult a doctor. You can also reach out through the Ai Care app, available on the App Store or Play Store.

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