What are the methods to lower triglycerides

You may not be familiar with the term triglyceride, and don’t know what it is. In fact, we are fat because we have too much meat, that is, too much fat, and these fats exist in our body in the form of triglycerides. In life, when we eat a lot of high-fat foods, the triglycerides in the blood will increase. When the triglycerides accumulate to a certain level, it will lead to some cardiovascular diseases. Now there are many drugs that can lower triglycerides, but a healthy lifestyle is the most important. Now let’s talk about some ways to lower triglycerides.

1. Eat less sugar

"When you eat too much sugar, your body converts the extra calories into triglycerides and stores them in fat cells," says David Fried, MD, a cardiologist at the Cleveland Clinic in Ohio. "Candy has no nutritional value and only increases triglycerides. Avoiding candy, sugary drinks, cookies and cakes and other high-fat foods can also help lower cholesterol. If you eat 2,000 calories a day, you should eat less than 40 grams of sugar per day (about 10 teaspoons).

2. Eat less refined foods

Carbohydrates are the main source of energy for most people. Carbohydrates come from processed foods such as white bread, refined rice and refined flour. These refined foods are more easily converted into sugar. "Choosing whole-grain foods can help lower triglyceride levels," advises Dr. Fried. Whole-grain foods include brown rice, whole-wheat bread, and whole cereals. To help lower triglycerides, eat less refined foods and focus on coarse grains and whole grains.

3. Fiber lowers triglycerides

Dietary fiber is not digested so it makes you feel full, which can make you eat less and help lower triglycerides and cholesterol. Foods high in fiber promote bowel movements, which helps convert food into energy efficiently. Whole grains, fruits, and vegetables are rich in fiber. "High fiber not only lowers triglycerides and cholesterol, but also reduces the absorption of saturated fat," said Fred.

4. Eat healthy fats and less saturated fats

Another way to lower triglycerides and cholesterol is to eat healthy fats. "Omega-3 fatty acids lower triglycerides and bad cholesterol. Omega-3 fatty acids come from salmon and herring, olive oil and nutritional supplements," says Fred. "Saturated fat, which comes mainly from meat, should be limited to less than 7% of total daily calories. Also, aim for less than 200 mg of cholesterol per day."

5. The harm of trans fats

Trans fats are harmful to your heart and raise your levels of bad cholesterol and triglycerides. On food labels, you'll see hydrogenated oils. Trans fats are the result of adding hydrogen to vegetable oils to extend their shelf life. Trans fats also make some baked and fried snacks taste better, but are very unhealthy, especially for people with high triglycerides. Daily trans fat intake should be less than 1% of total calories. Check the labels of the food you buy: if it contains trans fats and hydrogenated oils, put it back.

6. Drink less alcohol

"Alcohol is a high-carb food that will increase your triglycerides," says Fred. "It also affects your liver and interferes with its ability to metabolize fat. Even moderate drinking (one drink a day for women and two drinks a day for men) can raise triglyceride levels."

7. Exercise reduces triglycerides

"Regular exercise is important for everyone, but especially for people with high triglycerides. Exercise metabolizes sugar and energy, lowering the amount of sugar in the blood and the amount of triglycerides in the body," explains Fred. The American Heart Association recommends 30 minutes of moderate exercise five days a week.