Are triglycerides a type of fat?
Triglycerides are lipid by nature and are certainly a type of fat which is stored in the fat cells when excessive calories are consumed than burnt. Triglycerides travel via blood to reach all the body fat cells.
After you eat food, the body follows a mechanism to store excess calories in the form of triglycerides in fat cells which can later be utilized by hormonal action to release energy.
Where there resides a constant need of triglycerides to supply the body with energy in needy times. On the other hand excess of triglycerides is also harmful and can pose risks of developing several heart diseases.
What changes in a diet do I require to manage triglycerides?
In order to manage the levels of triglycerides in the blood, you might have to opt a Mediterranean kind of diet. It includes a diet consisting of healthy fats like olive oil or fish oil, lesser intake of processed meats, saturated or trans fats etc. This diet is overall low in carbs hence, has a low glycemic index as well. The major portion of the diet is unprocessed.
Further few foods still need to avoided to keep the triglyceride level low, which includes animal fats and hydrogenated oil or fats, high fructose syrups, refined sugars, and flours etc. However, you must include seafood like fish, tuna, salmon, sardines which are rich in omega-3 fatty acids and fiber-rich foods like flaxseed, oats, beans etc., in your diet to help with triglyceride levels.
Few diet tips for healthy triglyceride levels.
Reduce sugar intake:
High levels of sugar in the blood also triggers more triglyceride levels. So it is best for health to minimize and if possible avoid sugar-containing beverages and food. Especially refined or processed sugars must be avoided. Sugary stuff makes you crave for more and excess of it even triggers weight issues.
Avoid carbs in your daily diet because these get converted into triglycerides and are stored in the body fat cells. So, if low is the carb content in your diet low will be your triglyceride levels.
Add more fiber to your diet:
Fiber-rich foods like vegetables, fruits, and whole grains must include a major portion of your diet. Few other sources of it are cereals, legumes, nuts etc. Several studies reveal that rice bran fiber helps in decreasing triglyceride levels by 7 to 8 % in diabetic people.
Regular exercise and daily workout sessions:
High levels of body activity not only makes you fit from outside but also from inside as well. Aerobic exercises are easy to begin with like jogging, walking, swimming etc. These are equally are rewarding as well. High body activity triggers high levels of good cholesterol in the body which further reduces the triglyceride levels. Regular and long-term workout sessions can be more rewarding and helpful in lowering triglyceride levels.
Eat your meals on time:
After you eat a meal, the pancreatic cells signal for insulin’s release in the bloodstream. Insulin further helps in the transportation of glucose to the cells for energy utilization. A regular eating pattern helps in preventing insulin resistance along with high triglyceride levels. Whereas irregular meal patterns cause decreased insulin sensitivity and increased levels of LDL and total cholesterol, this makes a person more prone to heart diseases. You may choose to have five to six small portion size meals in the entire day or even more as per your need. However, the main thing includes eating them regularly nearly at the same time helps in improving insulin sensitivity and hence lowers triglyceride levels.
Limit your alcohol intake:
Alcohol is considered to be high in calories because the sugar content is very high in it. If those calories remain used in the body than its conversion in triglycerides for storage is the first thing to happen and harm your preexisting body weight and triglycerides. Several studies reveal that light to moderate alcohol consumption helps in preventing heart diseases whereas an excessive and regular drinking only increases a risk for all sorts of heart diseases.
Add natural supplements to your diet:
There are many natural supplements which help in lowering the blood triglyceride levels. Some of them include:
- Fish oil or cod liver oil which is a rich source of omega-3 fatty acid and helps in reduction of triglycerides.
- Fenugreek seeds also very effective in lowering triglyceride levels.
- Guggul is another herbal supplement to help in decreasing increased levels of cholesterol and triglycerides.
- Curcumin and garlic extract both are anti-inflammatory by nature, however, both also trigger triglycerides reduction.
- Some soy products and supplements also help in triglyceride reduction if taken daily but in a limit. Excess of it can lead to unwanted effects at times.
Supplements must always be taken under supervision or after consultation with your doctor. Because there is always a specific dose which a body can handle and an overdose of any natural product can also cause some adverse effects on the body.
Diet, as well as lifestyle changes, leave a major impact on your blood triglyceride levels. So choosing a healthy balanced diet and replacing saturated or trans fats with unsaturated ones by reducing carbs etc., will help in lowering triglyceride levels. Exercising also helps in lowering the levels. So all these in combination with medication therapy is firmly going to help in getting the triglyceride levels down. For the ones who are just at risk and are managing the levels in limits opting regular diet, sleep, and exercise pattern can really manage the levels with ease and without any stress.