A triglyceride is a form of ester which is derived from 3 fatty acids along with glycerol. It forms the major component of the body fat in the human body. Triglycerides are mainly those fats which are stored in the body in case of over-consumption of calories or lesser burnout of calories. These are mainly of saturated and unsaturated types. In order to target burning of more triglycerides a proper diet consisting of fruits and vegetables along with a structured workout routine is a must. A person who does not follow this might pose a risk of developing hypertriglyceridemia (high triglyceride levels) in the body.
High levels of triglycerides in the body are linked with risks of developing diseases like atherosclerosis, heart disease, and even stroke etc. So there is a significant need to keep these little monsters in control. Regular blood tests must be done to check your Triglyceride Numbers. Early diagnosis is the best way to deal with diseases from scratch before they develop several complicate multiple disease state in the body. Later it becomes hard to treat and cure the person. Preventing high triglyceride levels is the first line of action in preventing several heart diseases.
Your doctor will certainly be the best person to suggest what should be, done in order to control high levels of triglyceride. However, there are several dietary components which can help in regulating these levels. Diet in combination with exercise is best to deal with high triglyceride levels. To find its root cause tests are mandatory and will be, recommended by your doctor for the same.
Is it possible to quickly lower triglyceride levels?
Yes, it is possible to lower the triglyceride levels quickly. The quickest way will be to go for some dietary and lifestyle changes. A diet free from animal fats, low in sugars as well as glycemic value is the most efficient way for a quick drop in triglyceride levels. Few herbal supplements can make this even quicker and within a span of few months remarkable results can be seen.
Few foods which help in reducing triglycerides:
This fruit contains high amounts of carotenoid, polyphenol, and chlorophyll content which prevents oxidative stress and fat storage in the body cells. Several studies have supported the avocado’s capability of reducing triglyceride levels and even helping in weight loss.
This fruit is very popular these days for tremendously increasing blood platelets and another magic of this fruit is that it readily decreases triglyceride levels if a fruit is, eaten on regular basis. It even helps to prevent heart diseases and fight against atherosclerosis.
It contains a high amount of fiber and antioxidants and is very low in fructose. It helps in triglycerides reduction as well as in weight loss.
They are rich fiber source and helps in reducing bad cholesterol and triglycerides and prevents material fat accumulation.
Fruits like grapes, oranges, strawberries etc. also helps in reducing triglyceride levels in the body.
- Go nutty about nuts:
Tree nuts are a rich source of omega-3 fatty acids, healthy unsaturated fats, and soluble fiber. All of these helps in lowering blood triglyceride levels in the body. It is available in variety including almonds, pistachios, Brazil nuts, cashews, walnuts, pecans, raisins etc.
On one side these are fully, loaded with heart-healthy nutrients and on the other side, they are also rich in calories. So these must be, taken in moderation to reap its weight loss triggering benefits as well. A small sized 4 to 7 serving per week are enough to trigger its effects.
It is easiest of all the breakfast recipes and healthiest as well. Cold oat based cereals like Cheerios are also getting popular for its weight loss triggering benefits. It is full of healthy soluble fiber with other nutrients. You may choose to customize your oatmeal with your favorite fruits and relish its healthy benefits.
8. Whole grains:
Foods like barley etc. helps in reducing heart disease risks. These are rich in soluble fiber and hence prevents fat accumulation in any way.
These are rich in the soluble form of fiber. It takes some time by the body to digest beans and hence gives a feeling of fuller for long. This makes it very common among people who are on way to lose weight. Its different forms like kidney beans, navy, black-eyed peas or garbanzos are easily available, giving variable cooking options as well.
Natural supplements obtained from plant source:
- Guggul: It is one of the best anti-obesity as well as anti-cholesterol herb known these days. It has shown promising results in lowering triglyceride levels in several conducted experiments. It is, used as a nutrition therapy in high cholesterol patients.
- Curcumin: It exhibits a fat-soluble activity. A low dose of curcumin can trigger a significant decrease in blood triglyceride levels. Several recent studies have supported this information.
Our diet and lifestyle have a great impact on our blood triglyceride levels. It is in our hands to choose healthy food and snack options. Replacing trans fats with healthy and unsaturated fats along with a reduction in carbs helps in significant reduction of triglyceride levels. To keep the levels in check you must ensure a regular Triglyceride Test.
Adding exercise to your daily routine acts as a boon for lowering triglycerides and keeps you healthy and fit as well. So go for simple lifestyle modifications and reap the benefits of triglyceride reduction with ease. Be healthy and fit because that is the sole key for a good life.