Triglycerides are mainly sort of fat which is found in the blood. After you eat food, your body follows a natural mechanism of converting excessive calories into triglycerides which, stored in the form of body fat. This storage is later, utilized from the fat cells for the purpose of supplying energy. However excessive storage of these leads to an excess of triglyceride levels in the blood as well which increases the risk of developing heart disease etc. Excessive fat accumulation even can lead to obesity and several other diseases accompany obesity after a couple of years. To avoid any further stress get a Triglyceride Test done from the comfort of your home.
Quick tips to lower triglycerides levels effectively
Lose some weight:
In case you are already overweight, then losing some weight will be a better option for reducing triglyceride levels. Even 10 to 20 pounds of weight loss can certainly reduce nearly 15 to 20 percent of triglyceride levels. You may search on several options to trigger weight loss like eating right and at the right time, workout regimes, altering diet plans and motivating yourself to reach your goals with determination.
Cut down excessive amounts of sugar:
Individuals who consume less than 10 percent of calories in the form of sugar have healthy triglyceride levels comparatively. Ideally, your sugar should contribute even lesser than 5 percent towards your daily calorie intake. As per that men should not take more than 150 grams and women must not take more than 100 grams of sugar daily. Several sweeteners, sugar added drinks, tea, coffee, and other processed foods intake must be minimal to control sugar consumption.
Fiber is healthy and more satisfying:
Instead of consuming empty calories via sugar and other refined foods. You must opt fiber-rich foods like fruits, vegetables, and whole grains. They satisfy the hunger as well as cravings for longer than sugary foods can do.
Limit consumption of fructose:
Several studies have revealed that too much of fructose can also lead to high triglyceride levels. Fructose is also a kind of naturally occurring sugar mainly in fruits. So limiting both natural sugar as well as other forms might only help with triglyceride levels. So you must limit the portion size of fruit as per their fructose content. For eg., Dried fruits like raisins and dates contain more fructose in comparison to strawberries, peaches, grapefruits, and banana etc. So mindful eating is the key.
Rely more on a low-fat diet:
Entirely omitting fats from the diet might not be as helpful in losing weight as well as triglyceride numbers. However, a low-fat diet is really effective in both. So opt for some healthy fats but keeping its amount low is the key. You can replace your normal cooking oils with healthier ones like olive oil etc.
Choose the right type of fat:
Saturated fats are a simple no and these are present in red meat, all dairy and poultry products, in coconut, and palm oil. Tran’s fats must also be minimized or replaced with healthier monounsaturated options like olive oil and canola oil etc and polyunsaturated options like soybean oil, sunflower oil etc. All unsaturated fats are healthier options but they have high caloric values so their portion size must be kept very small to reap long-term benefits.
Adding omega-3 fatty acids to your daily diet:
It is a kind of healthy fat and is present in fishes like tuna, salmon, sardines, albacore, and lake trout. This seafood are no wonder a rich source of omega-3 fatty acids and eating them at least twice a week helps with lowering the triglyceride numbers. Taking omega-3 supplements can also help and gives similar kind of boost. However, an excess of it can interfere with the body’s clotting system. So supplements must be taken under a doctor’s supervision.
Work out and exercise routine is very important to remain fit and healthy. Besides, it also helps in keeping triglyceride levels in control. If you already have high triglyceride levels, then 30 minutes of moderate-intensity workout session daily is a must. Exercise is the only effective way to keep your body weight in control.
Limit alcohol consumption:
Several studies have revealed a link between alcohol consumption and rise in triglyceride levels. So people who are already at risk must completely avoid alcohol to further avoid any complication and worsening of the condition. An occasional indulgence is also not, allowed in this case.
Your doctor will be the best person to prescribe a suitable medication for keeping triglyceride levels in control. In case the levels, very high 500mg/dL or above then you might be, prescribed with fibrates, omega-3, niacin, and statins etc. However, lowering triglyceride levels with only medicine is not so effective until few dietary and lifestyle changes, done. Also, exercise on regular basis makes the medication therapy more effective with a noticeable decrease in triglyceride levels.
A doctor recommends getting a Triglyceride Test done every three to five years in every healthy person. You might require frequent testing in case you are already at risk or diagnosed with the condition. It is best to take precautions and get the test, done to know your levels and get an early diagnosis. Today, the testing procedure has become far more hassle-free and comfortable with home sampling options. So, do not delay and wait for your leaves to get a lab testing done. Instead just book an appointment for the technician to collect your blood sample and the results are also quick and easily provided as per comfort.