How to Lower Triglycerides in Your Body?

How to Lower Triglycerides in Your Body?

Triglycerides are nothing but fat and the end products of food being digested and stored. When we do not use all the calories that we consume every day, the body converts them into triglycerides and stores them in the belly, hips, thighs and buttocks. They are still essential for living since they are the main form of fat in the body and play a key role in temperature regulation.

However, you have to make sure that these levels always stay in the right bracket because a high or a low in their count can be dangerous for you. Any count below 150mg/dL is considered normal and upto 200mg/dL is borderline high. A range beyond 500mg/dL is as dangerous as death itself and needs to be rectified immediately. The lipid panel test at a diagnostic centre will give you the levels and depending on them you will need to modify your diet to bring about a balance.

Triglycerides can increase the risk of heart attack and other cardiovascular diseases among people. It can also lead to high cholesterol and the health problems associated with the same. Unless and until you go on a low triglycerides diet, it won’t be possible for you to lead a healthier life. Given below is a list of all the foods that contain zero to minute quantities of triglycerides. Don't totally cut off these fats from your diet because you will still require them no matter how your health condition is.

1. Whole grains, bread, brown rice, pasta and oats are rich in dietary fibre and very less in fats. A minimum of three grain servings are recommended every day.

2. Dry beans and lentils contain more protein than fats. Flaxseed is a wonderful food and should be an important part of your low triglyceride diet. These seeds contain very high amounts of omega-3 fatty acids that reduce cholesterol and improve the blood flow to heart. Grind the seeds very well to achieve best results.

3. All fruits and vegetables are totally devoid of any kind of fat content. They only provide energy, natural sugars, vitamins, minerals and water. But a typical low triglyceride diet should consist of three servings of vegetables and two servingsof fruits every single day. If you can adopt such a diet, then a fat-free body is possible. Salads and soups are great ways to indulge in veggies.

4. Instead of refined oil, try using olive oil which is extremely low in fat. Olive oil and extra virgin oil are less processed and contain more antioxidants. They also reduce bad cholesterol (LDL) and improve HDL cholesterol.

5. If you are clueless about how to lower triglycerides, take the help of tree nuts.

Walnuts, almonds, chestnuts, pistachios and other edible nuts are very heart healthy. Replacing your snack items with nuts is the best way to eat them.

6. Egg yolks contain more of cholesterol and less protein whereas egg whites are extremely healthy for those with a high triglyceride level. You can still consume egg yolk once a week but for now stick to the white part.

7. Saying no to smoking and alcohol is as important as consuming all the above mentioned foods. Alcohol and nicotine increase blood pressure and cut off oxygen to the heart, thereby blocking triglycerides in the walls of the heart. This can be very risky. Moreover, alcohol is nothing but empty calories and empty ones gradually turn into fat cells. Slowly cut down both these addictions and improve the quality of your life.

Your primary focus should be on reducing the fat intake. Fatty red meat, shellfish, dairy products, poultry skin, butter must be completely avoided atleast until the levels come down. Remember that the more fat you consume, the higher your triglyceride levels are.

Foods You Should Avoid Totally

Foods that are fried contain high amounts of fat and can immediately turn into triglycerides. French fries, donuts, hotdogs, sausages etc must be far from your eating plate. Similarly, burgers, pizzas, pancakes and other junk food are equally harmful. Dairy products like high fat yogurt, icecream, whole milk puddings and cream are considered to be bad for your heart health. Though occasionally you can still enjoy a cup of yogurt or a dollop of icecream, it is better to stay away. Sweet tea, sugary beverages, sodas and lemonades contain plenty of sucrose and fructose and are obviously dangerous.

Triglyceride diets are intense. They are quite tough, and sticking to them for longer durations can be a daunting task because you will always feel you are being deprived of all the good food. However, you must ensure that you eat enough calories and the right kind of food to meet your other dietary requirements. Never stay hungry but keep snacking on salads and nuts. Fatigue might overtake you because you are depriving your body of sugars and carbohydrates so it is necessary to hydrate yourself with plenty of water and eat high energy foods.

Physical activity is essential along with a low triglyceride diet. Shed down as much weight as possible and always stay active. Sleeping for longer durations, consuming alcohol, staying sedentary for hours etc keep adding calories and fat and increase the triglyceride levels in the body.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad