Reducing Triglyceride Levels
Taking care of the heart
Our triglyceride level is one measure of heart health. Other measures would be our over-all cholesterol levels, LDL (good) cholesterol and HDL (bad), cholesterol separately.
Triglycerides are fat lipids found in our bloodstream, particularly in our fat cells. Cholesterol, on the other hand is the fatty, waxy substance produce by the liver. The two are not alike.
However, having high cholesterol and triglyceride levels can both increase the risk of heart attacks and other cardiovascular diseases.
Common factors for having a high triglyceride level include:
- lack of exercise
- being overweight
- constant smoking and alcohol drinking
While the above sums the usual suspects of having high triglyceride levels, there are still other factors that may give rise to an elevated level. Such may be one's regular eating habits as well as the time of conducting the actual blood test.
Reducing triglyceride when testing
Make sure to observe at least 10 to 12 hour-fast (12 is ideal). The blood test is best done in the morning before having breakfast or any kind of food or liquid.
The normal range of your triglyceride should be less than 150 mg/dl.
If it’s anything higher, your heart is telling you that it’s time to make some changes.
Consider monitoring your lipid profile every 3, 6 or 12 months (depending on gravity) in reducing triglyceride. Make sure it goes down and stays at the right range.
Reducing triglyceride without medication
There's no immediate need for medication if you have a high triglyceride profile. Sometimes a little lifestyle change helps a lot in reducing triglyceride.
Healthy living becomes necessary if you want to improve your heart health without added supplements or maintained medications.
Reducing triglyceride without medication may be done with regular exercise.
- Exercise alone will NOT guarantee reducing triglyceride. It should be regular exercise. If the lipid profile of your blood test shows that your triglyceride is high, you need to commit on adding regular workouts to your everyday routine.
- Cardio exercise helps greatly in reducing triglyceride levels. It helps in burning unused fats stored in our system.
In conjunction to regular exercise, reducing triglyceride should be done with smart diet choices.
- Eating a lot of sweets and simple carbohydrates (e.g. softdrinks, desserts, white rice, products using white flour) tends to increase triglyceride levels. As much as possible, avoid them. Substitute complex carbohydrates in their place. Eat brown rice instead of white; wheat breads rather than whites.
- Eat more fiber. Fruits and vegetables are your friends in reducing triglyceride levels. Eat more vegetables than fruits.
- Add more healthy fats in your diet. This includes nuts, green vegetables and fatty fish.
- Avoid saturated and trans fats. They will only elevate both cholesterol and triglyceride levels which is not good for the heart. Contain your desire for burgers, steak and pizza. Eat more fish and chicken breasts, instead.
- Moderate your consumption of fried foods. Go for baked, grilled, steamed and braised foods. Don't be too dependent on MSG and artificial seasonings for flavor. Make use herbs and spices to add color and flavor to your dish.
Reducing triglyceride benefits not only the heart; but your physique and your general well-being. You'll notice increased energy levels and a more positive outlook after making these simple changes.
Bookmark or share this page if you enjoyed it.