Many of you may have put on the extra pounds, and fat around your blood is a type of triglycerides. When you eat, your body converts the calories and triglycerides stored in fat cells used later for energy. These are essential energy supplies of the body that have too many triglycerides in the blood, increasing the risk of heart diseases. Here in this blog, we are going to share the natural ways of reducing triglycerides naturally. Have a look

Focus On Healthy Weight

When you consume more calories than your body requires, it turns those calories into triglycerides and stores them in fat cells. Make sure you people are working hard for moderated body weight by simply consuming a few calories, lowering triglyceride levels. When you lose 5-10% of your weight, it will reduce the blood triglyceride levels.

Limit The Sugar Intake

We all are consuming additive sugar too much, and it’s been a diet of so many people. If you consume no more than 100-150 calories of additive sugar per day, it will give you more than 300 calories daily. Excessive sugar in diet would turn into triglycerides, increasing blood triglyceride levels and heart disease risk factors. It is related to higher blood triglyceride levels. Incorporate low carb diets, which would decrease the blood triglyceride levels. All you need to do is replace the sugar sweetened beverages with water to decrease the level.

Incorporate Low Carb Diet

Like additive sugar, extra calories from carbs in the diet would convert the triglycerides and store them in fat cells. Low carb diets would lower blood triglyceride levels. A low carb diet would reduce blood triglyceride levels, especially when compared with a low-fat diet. Consumption of low carb diets would have a greater reduction in triglyceride level than those on a low-fat diet.

Consume More Fiber

Dietary fiber is usually found in fruits and veggies and whole grains, and it is also found in other plant sources, including nuts, seeds, cereals and legumes. Incorporate more fiber in the diet, slowing down the absorption of fat and sugar in the small intestine. It will help to reduce triglyceride levels. Adults who consume high fiber cereal and breakfast, including high in fat post-meal triglyceride, would be increased by 50%.

Workout Regularly

People who want to lose weight must have done aerobic exercise, which effectively lowers triglyceride levels. Various searches have found where it is recommended to do at least 30 minutes of aerobic exercise 5 days per week and include walking, jogging, swimming and other activities in your diet. The benefits of exercise will remain long term with you, and it helps to reduce the triglyceride levels. In this scenario, higher intensity exercises would be much more effective than moderate for longer periods.

Avoid Consuming Trans Fats

Artificial Trans fats are a type of fat added to processed food to increase the shelf life. These fats are common in fried foods and baked goods with hydrogenated oils. They can also be found in animal products. Trans fats have inflammatory properties that cause so many health problems that increase LDL cholesterol levels and heart disease. Polyunsaturated fats can be replaced with Trans fats which would help to reduce triglyceride levels.

Consume Fatty Fish Twice A Week

Make sure you people are consuming omega 3 fatty acids from your diet. Fatty fish should be consumed to protect heart health and lower down the blood triglycerides level. Eating two servings of fatty fish per week reduces the risk of heart disease and stroke. Eating salmon twice a week would decrease blood triglyceride levels.

Limit Down The Alcohol Intake

Alcohol beverages would have high sugar amounts, carbs and calories. Alcohol converts into triglycerides and is stored in fat cells. Alcohol can increase the synthesis of lipoproteins in life which can carry triglycerides in the system. Consumption of alcohol would increase blood triglycerides by 53%. People who are drug and alcohol addicts would have higher triglyceride levels. If you want to live a healthy and balanced life, then eliminate alcohol from your routine. There are so many rehab centres in Florida and other areas doing their best to bring you back into a sober life. They have so many treatment plans to treat alcohol addiction and other types of drug addiction to reduce the health risks.

Add Soy Protein To Diet

Soy is a type of plant compound with other health benefits. It will help you lower LDL cholesterol and soy protein, reducing the blood triglyceride levels. Regular consumption of soy protein would significantly lower triglyceride levels. Soy protein can be found in foods such as soybeans, tofu and soy milk. Soy is associated with several health benefits, and it definitely would reduce the blood triglycerides levels.

Eat Tree Nuts

Do you know how much tree nuts are healthy for the body? Tree nuts provide a sufficient amount of fiber, omega-3 fatty acids, and unsaturated fats, lowering blood triglycerides. Eating tree nuts would reduce the triglycerides level to some extent, and these nuts include almonds, pecans, walnuts, cashews, pistachios and brazil nuts. These nuts are high in calories, so a single serving of almonds would have 164 calories, so make sure you people are using in moderation. You can eat 3-7 servings of tree nuts per week to decrease the blood triglycerides.

These are the few natural ways to lower down the triglyceride level. Apart from these natural ways, you can ask your doctor about natural ways of reducing triglycerides levels. Supplements would help to decrease it immediately. Choosing healthy and unsaturated fats in place of Trans fats would decrease the carbs intake and additive sugars. Exercise regularly to lower down the blood triglycerides.  Change your diet and lifestyle to see the results, and last but not least, incorporate the walk-in routine.