Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. Triglycerides
آپ کے خون میں پایا ایک قسم کی چربی (لپڈ) ہیں. جب آپ کھاتے ہیں تو، آپ کا جسم کسی بھی کیلوری کو بدل دیتا ہے
Besides monitoring your blood sugar and cholesterol levels, you need to keep a track of your triglycerides! Triglycerides are a type of fat found in your blood.
They are necessary as they supply your body with energy.
Too many triglycerides are associated with an increased risk of heart disease.
Elevated levels can even cause acute inflammation of the pancreas, in extreme cases.
When we eat more calories than we burn, the extra is converted into triglycerides by our body and stored in the fat cells.
Triglyceride levels
Triglyceride levels above the normal range of 150 milligrams per decilitre are referred to as high triglyceride levels in the blood.
Studies suggest that even a moderate 5-10% reduction in weight significantly reduces these levels.
Follow a low-carb diet
Extra carbs from your diet are converted into triglycerides and stored in the fat cells,
which will then increase your triglycerides.
A 2006 study showed that people who consumed more than 50% of their calories from carbs
had higher levels of triglycerides than people who got only 25% of their calories from carbs.
Following a low-carb diet helps reduce weight and triglycerides.
Eat fiber-rich foods Foods like whole grains, fruits, veggies, nuts, cereals, and legumes should be incorporated into your diet as they have loads of fiber. Fiber is not digested and lowers the absorption of extra fat and sugar in the small intestine, thereby lessening triglycerides.
Fiber-rich foods
Fiber-rich foods help you feel full and prevent unnecessary snacking or overeating.
Reduce your sugar intake
Reduce your sugar intake Sugars are a form of carbohydrates and have loads of calories. Extra sugar from your diet can cause a rise in blood triglyceride levels.
All this extra sugar eventually leads to an increased risk of heart disease and stroke.
Processed food like white bread, fruit juice concentrate, maple syrup, and sugary beverages contain lots of added sugar.
Researches have shown that consumption of added sugar is linked to elevated levels of
triglycerides in children.
Try replacing them with water as this will help in reducing triglycerides by almost 29 milligrams per decilitre.
Another, a delicious ice cream cone is hard to resist.
If you keep it as a once in a while thing, it probably won’t hurt you.
However, if you’re eating it every other day…consider frozen berries or fruit-based desserts instead.
If you are looking for a healthy snack in place of chips and cookies, nuts are a perfect
replacement.
Tree nuts especially are a complete package of fiber, omega-3 fatty acids, and unsaturated
fats, all of which are known to lower blood triglycerides naturally.
And by tree nuts we mean; almonds, cashews, pistachios, walnuts, and more!
According to a study, regular nut intake can lower your triglycerides by around 2.2 milligrams
per decilitre.
Cut back on alcohol
Alcohol contains high levels of calories and sugar.
If these calories are not utilized they might be converted into triglycerides, similar to food.
Of course the more you drink the more of a threat it can be in comparison to moderate drinking. Try the Mediterranean diet.
Mediterranean diet.
If you’re a regular here at Bestie then you’ve heard us talk about the Mediterranean diet. Not to mention it’s huge among dieticians these days.
The Mediterranean diet really is nothing fancy.
It simply means following the traditional eating patterns of the Mediterranean region.
The diet focuses on green vegetables, whole grains, legumes, olive oil, and nuts. One reason it’s so popular is that it’s flexible and relatively easy to follow.
Studies report that following the Mediterranean diet leads to a decrease in triglyceride level by 6.5% and a reduction of 10% in total cholesterol.
unhealthy fats
Artificial trans fat is usually found in processed foods as it increases its shelf life.
It’s also commonly found in fried and baked food that’s usually made with hydrogenated oils.
Trans fat is associated with many health problems because of its inflammatory properties, including
raising “bad” LDL cholesterol and triglycerides.
Eat more fatty fish
Fatty fish has several benefits on health and can reduce triglycerides.
This is because fatty fish contains omega-3 fatty acids, an essential fatty acid, meaning you need to get it from your diet.
So the next time you’re deciding on what to eat for dinner, try incorporating fish
like tuna, sardines, salmon, or mackerel in your diet.
Try a natural supplement
It's exciting to know that natural supplements like fenugreek, fish oil, garlic could reduce triglyceride levels.
Low doses of curcumin can lower triglycerides and also have other health benefits.
Prioritize sleep
While finding ways to lower triglycerides, people mostly focus on their diet and physical
activity. But there’s another big part of life that should not be ignored, the importance of sleep
cannot be underestimated. Sleep is vital as it repairs your body and prepares you for the next day.
Researchers have found an important connection between sleep in lowering triglycerides.
In a study, it was discovered that sleeping less than five hours a night increased the risk of high triglycerides and low HDL. Similarly, getting more than eight hours of sleep also raises triglyceride levels. You might be taking some medications that raise triglycerides!
Diet and lifestyle changes have a major impact on triglyceride levels.
If you make slow and steady changes to your lifestyle you will improve your overall health.
from the desk of M.A F SALEEM.
