Are you looking for some effective ways to reduce triglycerides? Then read on this post!
Normally triglycerides are known as a type of fat that circulates in the blood stream. But high triglycerides can contribute some unwanted circumstances like hardening of the arteries, increasing the risk of stroke, heart disease or heart attack.
How are the triglycerides formed?
After you eat a meal or snack, your body breaks down the fats in the food by packaging them with protein and cholesterol and dumps them into the bloodstream. Any time you eat, the calories that are not used up right away are converted into triglycerides and stored in the body’s fat cells. Whenever you need energy, the triglycerides are released from the fat cells. But, if regularly you eat too many calories like sugar and refined carbs, then it may lead to high triglycerides in your blood.
How can you know your triglycerides levels?
A blood test should be done to know your triglyceride levels, like:
- Normal Triglycerides Level: Less than 150 mg/dL
- Borderline-High Triglycerides Level: 150 to 199 mg/dL
- High Triglycerides Level: 200 to 499 mg/dL
- Very High Triglycerides Level: 500 mg/dL or higher
Here are some effective ways of reducing high triglycerides without medication:
- Weight Loss:
If you have elevated triglycerides level and overweight, the consider losing some weight to be healthy. Usually, when you take more calories than the requirement of your body turns extra calories into triglycerides, which results in increasing their level. For which, it is good to lose some weight in an effective way. It is believed that losing 5 to 10 percent of your body weight can reduce your triglycerides level by about 20%. Make sure to maintain a healthy body weight.
- Cut Down on your Sugar Intake:
You should know that excess intake of sugar can also increase the triglycerides level. It is found that individuals whose added sugar intake is less than 10% of daily calories have the lowest triglyceride levels. Be aware that the sweets, soft drinks, and fruit juice have hidden sugar levels. Make sure you reduce the sugar intake and enjoy normal triglycerides levels.
- Increase Intake of Fiber Rich Diet:
Eating high fiber diet instead of refined carbohydrates and sugary food can help in lowering the triglycerides levels. Fruits, green vegetables, seed, nuts, cereals, and legumes are considered as high fiber food.
- Regular Exercise:
Regular exercise can decrease your triglycerides level. You can indulge in aerobic exercise, jogging, walking, swimming and bicycling to get the best results. It is believed that doing moderate intensity exercise for 120 minutes on a regular basis can lead to lowering the high triglycerides levels.
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