How To Lower Triglycerides Naturally
Please Be Careful of Your Heart...
Although studies have not conclusively demonstrated that lowering triglyceride levels in your blood will improve overall heart health, the strategies that have been developed for lowering triglycerides are all heart- healthy. And, many result in better cholesterol levels.
1. Decrease the amount of saturated fats in the diet.
We all need fats and that's a fact. They help in nutrient absorption, nerve transmission, maintaining cell membrane integrity, etc. Some fats promote good health while some increase the risk of heart disease. The trick is to replace bad fats with the good fats in your diet.
Good fats, like monounsaturated fats, lower total cholesterol levels. They also decrease bad cholesterol while increasing the good cholesterol. Examples are olive, canola and nut oils. Polyunsaturated oils can also lower the cholesterol count. Fish products such as salmon, corn, sunflower and safflower oils are all rich in polyunsaturated oils. Omega 3 fatty acids also belong to this group.
Bad fats, on the other hand, can raise cholesterol levels. These are saturated fats which are mainly found in animal products like meat, dairy and eggs. Another form of bad fats are trans fats are taken in the form of hydrogenated liquid oils that arefound in commercially packaged and commercially fried food like French fries and popcorn.
By filling your diet with the right type of fat, you can significantly lower triglycerides without losing the essential fats that are needed in your bodily functions.
2. Eat a balanced heart-friendly diet.
Your carbohydrate intake should be proportional to the amount of proteins, vitamins and minerals, essential fatty acids and fiber that you take in. Of course, you should choose the type of carbs that you feast on. You should lessen your intake of simple carbohydrates like sugar. Because they are absorbed quickly, they can cause a rise in insulin level which elevates triglyceride levels.
3. Limit your alcohol use.
Although there have been studies that show that people who drink red wine have lower triglyceride levels, it doesn't mean that you should overindulge. The benefits may not be strong enough to counter the increase in triglycerides that you may encounter if you drink too much alcohol. For one thing, other studies have also proven that even small amounts of alcoholic drinks can trigger a rise in your triglyceride levels.
4. Achieve and maintain a healthy weight by starting a regular healthy exercise program.
Try to get at least 30 to 60 minutes of aerobic activity on most days of the week. Better yet, exercise every day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day.
By focusing on permanent changes to your eating and exercise habits, not only do you lower your triglycerides naturally, you also secure your longevity by maintaining it. Motivate yourself by remembering the benefits of losing weight, such as having more energy, an improved self-esteem and a healthier heart. Because your lifestyle has the single greatest impact on your triglycerides, even small changes in your daily habits can help you lower your triglyceride levels naturally.
© 2007 Shanti Rose