Lifestyle changes and diet modifications are essential when lowering triglycerides is on your mind. Triglycerides are a type of fat which is present in the blood, and when it elevates to a certain level, it increases the incidence of heart diseases.
The fats present in our food are also a form of triglycerides, and when an excess of sugar is taken, it is also stored in the fat cells in the form of triglycerides. Therefore, it is vital that a healthy balance of diet is managed so that triglycerides level in the body comes down.
There are numerous choices in terms of the diet to lower triglycerides in the body, and if a combination of these is taken on a regular basis, the level of triglycerides will definitely fall and come to a healthy level eventually. Here are some foods one must include in their diet to lower triglycerides in the body.
Fatty acids and fish
Fish are a rich source of omega-3 fatty acids and can thus lower the triglycerides level in the blood. The level of triglycerides has been known to come down by 25 to 50 percent in a month’s time when around 3.4 grams of fish oil was used on a daily basis. This omega-3 fatty acid is known to reduce the number of triglycerides that is produced in the body and therefore fish is considered to be a key diet to lower triglycerides.
The effect of soy protein on triglycerides levels has also been studied, and some encouraging results have come out. In a study done in Canada, twenty people who had high blood lipid levels ate a diet containing 25 grams of soy protein for six weeks on a regular basis. After the desired duration when tests were conducted it was found that the triglycerides levels in these people had fallen by 12 percent. The findings of this research were published in the journal Atherosclerosis in 2004 and gave credential to the fact that soy protein is another beneficial diet to lower triglycerides in the body.
Adding nuts to the diet
Consumption of nuts has also been linked with the reduction in risk of suffering from any cardiovascular disease. Many studies have been done by researchers, which indicate the effects of nuts on blood lipid levels. In one such study, 25 trials were done across seven countries which involved 583 men and women from these countries. These people had normal and high cholesterol levels. When they consumed an average of 67 grams of nuts on a daily basis it led to decrease in the triglycerides levels by 10 percent in these people.
The findings of this research study were published in the year 2010 in Archives of Internal Medicine.
Tips on maintaining low triglycerides levels in the body
A wide variety of healthy diet to lower triglycerides must be taken on a regular basis. Nuts can be added to the diet, and 67 grams of nuts on a daily basis would be a healthy proportion. Soy protein should also be included in the diet. It is worthy to have soy protein to reduce the incidence of high triglycerides since it has also been proved medically helpful to lower the levels of triglycerides. A range of options exists when it comes to including soy proteins in the diet. These include a combination of tofu, soy nuts, and soy meat substitutes.
Fish oil supplements can also be taken on a regular basis as this will also help in lowering the triglycerides levels in the blood.
Besides the use of above-listed diet to lower triglycerides levels, a range of other methods can also be taken, which will suitably help in lowering the triglycerides levels and ensuring that a person remains in best of his or her health.
Limiting the sugar intake is one such measure that can be followed to lower the triglycerides levels. Extra sugar in the diet often converts to high triglycerides and leads to numerous health complications.
Replacing the sugar-sweetened drinks with plain water can always decrease the number of triglycerides in the human body. Extra carbohydrates in the diet also get converted into triglycerides, which lead to numerous health complications. Keep a check on carbohydrate consumption as a low carbohydrate diet will always lead to drop in triglycerides levels.
It is worthwhile here to mention that consuming a fiber-rich diet to lower triglycerides is also beneficial. By including fiber in the diet, the absorption of fats and sugar decreases and this leads to the reduction in a number of triglycerides. Essentially, a person should include a balanced composition of fruits, vegetables and whole-grain in the diet.
Exercising on a regular basis also helps to lower the triglycerides in the body and thus, helps a person maintain a balanced outlook towards life. Maintaining a low triglycerides level is always in a person’s hand and leads to a healthy and well-lived life.