Triglycerides are the main type of fat transported by the body, which uses them as a source of energy. When triglycerides are high is when coronary heart disease occurs, so it is important to know how to reduce high triglycerides naturally once those values have been presented.
What are triglycerides?
Triglycerides are a type of fat in the blood and provide our bodies with valuable energy. Different cells in the body depend on triglycerides to function optimally. However, an excess of triglycerides is not healthy. They increase the risk of arteriosclerosis, heart disease, high blood pressure, stroke problems, and cholesterol.
In the blood, triglycerides bind to lipoproteins and are transported to various cells in the body. This is also the reason why the concentration of triglycerides in the blood serum should be measured .
Normal blood triglyceride levels vary with gender and age. Older and heavier, they can rise. Women usually have higher triglyceride levels than men , especially in pregnancy.
Most triglycerides are absorbed by dietary fats. Our body is also capable of producing triglycerides independently. If too much triglycerides are absorbed, our body stores them in fat tissue.
Factors that increase blood triglycerides
There are several factors that increase triglyceride levels in the blood. These include obesity, physical inactivity, a high-calorie diet, poorly controlled diabetes, hypothyroidism, kidney disease, smoking, and excessive alcohol use. But certain medications, such as steroids and birth control pills, can increase triglyceride levels.
The following information may be helpful for those who, due to a poor nutritional lifestyle and an unbalanced diet, may be the cause of increased triglycerides and are unknowingly putting their health at risk and choosing to decrease their physical capabilities .
For those who do not know, triglycerides are a form of fat that can come from food or be manufactured in the body and are used by the body as a source of energy.
High triglyceride levels , associated with a diet high in fat and can cause coronary heart disease (heart), especially if the elevated triglycerides is accompanied by decreased levels of high density lipoprotein “HDL”, also called “cholesterol well”. If you think you have to lower your triglycerides, here is a reference to know if you have normal or elevated triglycerides before taking action.
How triglyceride levels are read
A simple blood test will determine the range of your triglyceride levels. A normal triglyceride level should be less than 150 mg / dL (milligrams per deciliter).
Normal triglyceride levels
The normal levels of triglycerides in the blood vary with the gender and age of the person. Women normally have higher levels than men and pregnant women may have high triglycerides . With older age and greater weight, triglycerides can rise as well.
Normal levels are figures less than 15 0 mg / dl (milligrams per deciliter). Levels of 200 to 400 mg / dl are considered in the upper limit or border line.
Elevated triglyceride levels
Levels of 400 to 1000 mg / dl are considered “high” and more than 1000 mg / dl “very high”. Elevated levels may be associated with liver disease (cirrhosis), hypothyroidism (low thyroid function), uncontrolled diabetes, pancreatitis (infection of the pancreas) , kidney disease, and a diet low in protein and high in carbohydrates and fats. .
Extremely low levels, less than 10 mg / dl, can be associated with poor nutrition, poor absorption of nutrients due to small intestine disease, hyperthyroidism, and a totally fat-free diet.
Remedies to lower triglycerides
With the help of various medications, high triglyceride levels can be lowered. But there are also different foods that work in a similar way. Nutrition and lifestyle changes are even the most effective way to permanently lower high triglyceride levels.
1. Cayenne pepper
The capsaicin present in cayenne pepper helps lower triglycerides and LDL cholesterol in the blood. Cayenne pepper also reduces platelet clumping, improves blood fluidity, reduces the rate of oxidation, and thus reduces damage to triglycerides and cholesterol.
To use cayenne pepper: Add ½ to 1 teaspoon of cayenne pepper to a cup of hot water and drink the mixture twice a day for several weeks in a row.
2. Cinnamon to reduce triglyceride levels
Cinnamon contains aldehydes with a blood-thinning effect. They prevent the unwanted clumping of platelets and reduce inflammation in the body. When consumed regularly, cinnamon also helps lower cholesterol, lower triglycerides, and normalize blood sugar levels.
For the use of cinnamon: ¼ teaspoon ground cinnamon daily to a plate of oatmeal, in smoothies, soups or salads.
3. Apple cider vinegar
Apple cider vinegar helps lower triglyceride levels and cholesterol levels. It improves the lipid profile of the serum, reduces the bad LDL cholesterol and increases the good HDL cholesterol at the same time.
Apple cider vinegar is also alkaline and helps balance the body’s pH. A more alkaline body is less prone to inflammation and various diseases.
To use apple cider vinegar: Mix 1 teaspoon of unfiltered cider vinegar in a glass of water, add a little honey and drink the solution twice a day, several months in a row.
4. Omega 3 to lower triglycerides
The omega – 3 fatty acids reduce the production of lipoproteins in the liver with a low density and help eliminate faster blood. This lowers triglyceride levels, reduces blood vessel inflammation, and prevents cardiovascular disease.
Omega 3 fatty acids are contained in various foods and must be incorporated regularly into the diet. Salmon, mackerel, cod, green leafy vegetables, chia seeds, walnuts, and flaxseed oil contain omega-3 fatty acids.
Consuming the equivalent of seven ounces of salmon, sardines, cod, herring daily, considerably reduces blood triglyceride levels.
5. Garlic is a food that should not be missing
The daily consumption of a clove of garlic helps you to considerably reduce triglycerides.
Garlic is one of the best ways to lower high triglycerides. The allicin it contains and the strong antioxidants in garlic help lower blood sugar levels, cholesterol levels, and triglycerides.
To reduce them, raw garlic is especially useful, since unlike boiled garlic, it has lipid-lowering properties.
To use garlic: Eat 2 to 3 raw garlic cloves on an empty stomach every day with a little lemon water. This can be repeated for several weeks. Fresh garlic can also be added to salad dressings and sauces.
6. Coriander seeds
Coriander seeds have a hypolipidemic effect. They stimulate lipid metabolism and help reduce cholesterol and triglyceride levels. At the same time, they help increase the amount of good HDL cholesterol in the blood.
To use coriander seeds: Add 1 to 2 teaspoons of coriander seed powder to a saucepan with 1 cup of water. Bring the water to a boil. Then strain the seeds and let the coriander tea cool. Drink this tea 1 to 2 times a day for several months in a row.
Other beneficial foods for triglycerides
- The aubergine and the cucumber : Wash and split an aubergine and a cucumber and blend them together with a glass of water. After you blend them, strain them and consume this preparation one hour before breakfast for 15 days. If you suffer from low blood pressure, this remedy is contraindicated for you.
- Papaya: Wash and split a slice of papaya and blend it together with the unsweetened juice of an orange and add a glass of water. Drink a glass of this preparation for 10 days, rest for 5 days and repeat the dose again.
High fiber diet
Fiber has an effect on digestion and the use of food in the body. They also help lower triglyceride levels and cholesterol levels.
It serves as a soluble and insoluble aid to lower triglycerides. Soluble fiber binds excess triglycerides like a gel and can easily transport it out of the body. In turn, insoluble fiber helps to better control hunger pangs, absorbs more nutrients, and supports weight loss.
For example, foods that contain soluble fiber include peas, bananas, strawberries, and oatmeal.
Insoluble fiber foods are, for example: beans, vegetables, lettuce, and chia seeds.
Note: If more fiber is integrated into the diet, it is important to increase the amount of fiber only gradually. Also, you should drink more water. As a result, the body and intestine can get used to the conversion and side effects such as flatulence and constipation are avoided.
Modify your lifestyle habits
Blood lipid levels are strongly influenced by physical activity. Sport can increase HDL cholesterol levels and greatly reduce LDL cholesterol and triglyceride levels.
3-4 hours of brisk walking a week helps improve blood lipid levels. And as the best option, there are high intensity resistance exercises.
More tips to lower high triglycerides:
The prevention of this disease is essential, since it arrives silently and is only announced when it is already lodged in our body, if you want to prevent it, our advice is:
- Avoid sugar and sugary drinks.
- Practice sports and do physical activity on a regular basis.
- Avoid fructose, corn syrup, and dried fruits like raisins and dates.
- Avoid trans fats. These are often found in processed products and frozen foods.
- Reduce or replace saturated fats in red meat, poultry, pork, cheese, and milk.
- Eat healthy monosaturated fatty acids. These include olive oil and various nut oils.
- Avoid alcoholic beverages and smoking.
- Eliminate frying, steaming, roasting or baking, and try to avoid pastries that contain butter, lard, dairy in general, and a lot of sugar.
- Increase your intake of healthy Omega 3 fats.
- Consume 2 liters of water daily.
- Avoid stressful situations, stay positive, try to stay cheerful, and enjoy life.
- Get regular blood tests.
There are several foods and tips to naturally lower triglyceride levels. In addition to these foods, refined and processed foods should also be avoided. This causes a sudden spike in insulin, which in turn can increase triglyceride levels.
Risk of having high triglycerides
Suffering from hypertriglyceridemia has serious health consequences if not treated in time, without a doubt the best way to avoid these complications is prevention.
Hypertriglyceridemia occurs when blood triglyceride levels exceed 150 mg / dl. We are more predisposed to suffer from this disease, when our parents or relatives have also suffered from it, despite bad eating habits and frequent consumption of foods rich in saturated fat, smoking and excess alcoholic beverages, among others, can enhance this condition.
How does it affect health?
Elevated triglycerides indicate that there is a high level of fat particles dispersed in the bloodstream or stored in fat cells. Our body needs triglycerides for energy, but high levels can be dangerous to health.
Research indicates that triglycerides may play a role in all forms of atherosclerosis (coronary artery disease, stroke, and heart attack) just like cholesterol. Very high triglyceride levels can damage the pancreas and even cause skin disorders .
1. Development of atherosclerosis
Atherosclerosis refers to the build-up of plaque in the arteries that can eventually lead to more serious heart problems.
Experts have known for years that low-density lipoproteins, or LDL (bad) cholesterol, play an important role in plaque buildup, but the role of triglycerides in this process was unclear.
A recent study found that triglyceride-rich lipoproteins play a role in plaque buildup that occurs during atherosclerosis.
This means that triglyceride levels need to be treated as seriously as LDL cholesterol levels, and doctors are paying more attention to this factor.
2. Increased risk of coronary heart disease
When plaque is allowed to build up over time in the vessels of the heart, the resulting condition is known as coronary artery disease (CAD).
This condition restricts blood flow to the heart and other vital organs. Plaque also makes a blood clot more likely to form and further block the artery.
3. Causes skin disorders
When triglyceride levels are very high, they can also lead to an uncomfortable skin condition known as eruptive xanthomas , says Akshay Khandelwal, MD, interventional cardiologist at Henry Ford Hospital in Detroit.
This looks like an eruption filled with wells that are yellow in color and surrounded by a halo.
The rash often appears on the buttocks or around the knees, elbows, and armpits.
Possible complications from having elevated triglycerides:
- Ischemia.
- Myocardial infarction.
- Ateroesclerosis.
- Stroke.
- Diabetes.
- Obesity.
- Liver problems
Take advantage of being able to change your diet and plan your diet to treat hypertriglyceridemia and prevent triglycerides from increasing.