Triglycerides are a type of fat that is present in our body. The main function of triglycerides is to provide energy to our body. However, high level of triglycerides might put a person to grave risks such as stroke, heart attack and diabetes. Here are 20 tips to reduce triglycerides:-
1. Analyzing the Cause
Figure out the reason for your high cholesterol or triglyceride levels. Heavy alcohol consumption, obesity, hypothyroidism, diabetes, kidney diseases and not exercising are main causes for high levels of triglycerides.
2. Looking for a Cure
After diagnosing the cause, you must figure out a way to reduce the high triglycerides levels. There are medicines available to keep your cholesterol level in control but before taking medicines you must consider making significant changes in your habits and life style.
3. Making changes in your diet
Reducing the calories in your diet can help reduce up to 2 pounds per week.
4. Eating right
Gorging on fast food will never help you to shed those extra pounds. Losing weight is a great cure for high triglycerides levels.
5. Minimal Alcohol Consumption
Those who have high triglycerides must not consume alcohol more than once a week.
6. Altering Lifestyle
An indisciplined lifestyle is the root cause of obesity. Eating and sleeping at odd and erratic hours can lead to massive amount of weight gain.
7. Treating under-active Thyroid
Improper functioning of thyroid glands can cause various complications in the body such as diabetes, obesity which in turn can make the triglycerides levels raise. Therefore, treating hypothyroidism can be of great help in reducing high levels of triglycerides.
8. Healthy Kidneys
Maintaining healthy kidneys is the key to reduce triglycerides. Avoiding high sodium diet can keep your kidneys in good shape. Low alcohol consumption is also important to keep your kidneys healthy and fit.
9. Excess Amount of Water
Intake of sufficient amount of water not only keeps the kidneys healthy but also helps in getting rid of the excess oil present in the food and other toxins.
10. Eliminating Stress
Stress can prove fatal for our human body. Stress leads to depression which leads to over-eating. Therefore, stress must be kept in control at any cost.
11. Yoga or Meditation
The ultimate remedy to fight stress is by relaxation. The point is to calm your mind. Yoga and meditation have proven to be very helpful in reducing stress.
12. Working Out
Joining a gym can be very beneficial. Working out at least for 45 minutes, two or three times a week would suffice.
13. Exercising Regularly
Walking, jogging, running and swimming are very essential. Even if you go to gym twice a week, walking or jogging for 20-30 minutes on regular basis is a must.
14. Omega 3 Supplements
Omega 3 supplements such as fish oil have proven to be an effective method in lowering triglycerides.
15. Intake of Green Leafy Vegetables and Fruits
Plenty of vegetables and fresh fruits should be taken regularly.
16. Eat less sugar
Consuming starchy food or high sugar content food should be avoided.
17. Barring Hydrogenated Oils or Trans-fats
Use of butter while cooking, consuming fast food such as oily and fried food(chips, burgers, pizzas) contain huge amount of trans-fats and therefore regular intake of such food can bloat you up in no time.
18. Lowering High Blood Pressure
Heavy intake of potassium rich food such as legumes, vegetables and fruits can extract excess amount of sodium from the body which in turn will keep the blood pressure on check and the kidneys, healthy.
19. Avoiding Caffeine, Aerated Drinks and Artificial Sweeteners
Excess intake of caffeine, aerated drinks and artificial sweeteners can make you over weight.
20. Being Cautious
Often few medicines are responsible for elevated triglycerides. Therefore, if you have high estrogen levels or are taking birth control pills, steroids, tamoxifen, etc. then you must pay a visit to your doctor and make sure the medications have nothing to do with high levels of triglycerides.
High triglycerides are seen quite commonly in adults these days. With proper diet, alteration of lifestyle and correct treatment along with regular exercise can reduce the high triglycerides levels in a very short period of time. However, one must be dedicated and work hard in order to do so.