Triglycerides are a type of fat found in human blood. Your body converts extra calories to triglycerides and stores it in the fat cells to be used for energy later.
Although triglycerides are needed by the body to supply the required amount of energy, having a high level of triglycerides in the blood can increase the likelihood of developing heart conditions.
Fortunately, there are many natural remedies that can help you in reducing the level of triglycerides in your blood.
Natural remedies to treat high triglycerides
- Lose weight– If you are overweight, losing some body weight can be extremely effective in lowering the level of triglycerides. For this, you can make some basic dietary changes as well as indulge in regular exercise for at least 30 minutes.
- Cut down on sugar– It is seen that people with a sugar intake of less than 10 percent of their daily calories have the perfect level of triglycerides in their body. It is recommended that your sugar intake should be only 5 percent of your daily calorie intake. This equates to 150 grams of sugar for men and 100 grams of sugar for women.
- Stock up on fiber– Another effective way of maintaining the ideal triglyceride level is by including more fiber-rich foods in your diet. These foods include fruits, vegetables, and whole grains.
- Limit fructose– Many studies reveal that food containing a high quantity of fructose, which is a type of sugar, results in high triglycerides. Many foods include fructose, so it is advisable to carefully read the ingredients list to find out the amount of sugar and fructose the food contains. Food items that are rich in fructose include dried fruits like dates and raisins, to name a few.
- Consume a low-fat diet– It is recommended that people suffering from high triglycerides should get about 25 to 30 percent of their daily calorie intake from fat. For this, you can try replacing your regular dairy products with low-fat varieties.
- Watch the type of fat you eat– Trans-fat and saturated fat are very harmful to people with high triglycerides. Saturated fat is mostly found in food items like butter, milk, cheese, red meat, poultry fat, and coconut oil, to name a few. Trans-fat is found in shortening and stick margarine. Try to replace these fats with monounsaturated and polyunsaturated fats instead as they are healthier.
- Add omega-3 fatty acids– Fish like sardines, herring, salmon, tuna, and lake trout are rich sources of omega 3 fatty acids. These fats are naturally good for the body and help in lowering high triglycerides. You should try to eat fatty fish at least twice a week.
- Limit alcohol intake– A few studies have pointed out that even a small quantity of alcohol can lead to an increase in the level of triglycerides. So, people who are suffering from high triglycerides should try to completely avoid alcohol.