Triglycerides: What Are They and How to Lower Them

We include products we think are useful for our readers. If you buy through links on this foliate, we may earn a small commission. here ’ s our process. After you eat, your body converts the calories that you don ’ thyroxine need into triglycerides and stores them in your fat cells to be used for energy late. Triglycerides are a type of fatty found in your rake. Having fleshiness or unmanaged diabetes, regularly drinking alcohol, and following a high calorie diet can all contribute to high blood triglyceride levels.

about 25.9 % of adults in the United States have elevated lineage triglycerides, which is classified as having triglyceride levels over 150 mg/dL ( 2 ). While triglycerides are an significant energy supply for your body, having excessively many triglycerides in your blood can increase your risk of center disease. Below are guidepost triglyceride levels for adults in milligrams per deciliter ( mg/dL ) ( 1 ). You can lower your triglyceride levels through a variety of dietary and life style changes .

Aim for a healthy-for-you weight

Whenever you eat more calories than your body needs, your body turns those calories into triglycerides and stores them in fat cells. Working toward a centrist body weight by consuming fewer excess calories can be an effective manner to lower your blood triglyceride levels. In fact, research has shown that losing tied 5–10 % of your soundbox weight can significantly reduce your triglyceride levels ( 3 ) .

Summary Losing at least 5 % of your body weight has been shown to have a last effect on reducing your blood triglyceride levels .

Limit your sugar intake

Added carbohydrate is a big partially of many people ’ south diets. While the American Heart Association recommends consuming no more than 100–150 calories of add sugar per day, one sketch found that the average american eats about 308 calories of add boodle casual ( 4, 5 ). Added sugar is normally found in sweets, soft drinks, and fruit juice. extra carbohydrate in your diet may be turned into triglycerides, which can lead to an addition in blood triglyceride levels, along with other heart disease risk factors. A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were complete 50 % more likely to have high triglycerides, compared with those who did not drink them regularly ( 6 ). Another study found that consuming high amounts of lend boodle is besides associated with higher blood triglyceride levels in children ( 7 ). fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels ( 8, 9 ). even a simple change such as replacing sugar-sweetened beverages with water system could decrease triglycerides in some people ( 10 ) .

Summary Minimizing added boodle in your diet from sugary beverages and sweets can reduce your blood triglyceride levels .

Follow a lower carb diet

much like add sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells. not amazingly, gloomy carb diets have been linked to lower rake triglyceride levels ( 11 ). A recapitulation of 12 randomized controlled trials found that people following dilute carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet ( 12 ). A 2020 inspection compared depleted fat and abject carb diets. Researchers found that 6–12 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a gloomy fat diet ( 13 ) .

Summary Following a gloomy carb diet can lead to a significant reduction in rake triglyceride levels, at least in the short term, when compared with a low fat diet .

Eat more fiber

dietary character is found naturally in fruits, vegetables, and wholly grains. It ’ randomness besides found in many early establish sources, including nuts, seeds, cereals, and legumes. Including more character in your diet can slow the preoccupation of fatten and sugar in your small intestine, helping decrease your triglyceride levels ( 14 ). According to one learn including 117 adults with fleshy or fleshiness, eating more dietary character was linked to lower triglyceride levels ( 15 ). Another small learn in adolescents found that consuming a high fiber cereal alongside a breakfast senior high school in fatness reduced post-meal triglyceride increases by 50 % ( 16 ) .

Summary Adding fiber to your diet from fruits, vegetables, and whole grains can reduce blood triglyceride levels .

Exercise regularly

When paired with weight loss, studies show that aerobic exercise is particularly effective at decreasing triglycerides ( 17 ). The American Heart Association recommends getting at least 30 minutes of aerobic exercise 5 days per week, which can include activities like walk, jog, bicycle, and liquid ( 18, 19 ). The benefits of drill on triglycerides are most apparent in long-run exercise regimens. One discipline in people with heart disease showed that exercising for 45 minutes 5 times per workweek led to a meaning decline in lineage triglycerides ( 20 ). All exert helps reduce triglyceride levels. however, some research has found that exercising at a higher intensity for a short sum of time is more effective than exercising at a moderate volume for longer periods ( 21, 22 ) .

Summary A even exercise regimen that includes high intensity aerobic practice may increase levels of HDL ( good ) cholesterol and decrease blood triglycerides .

Avoid trans fats

artificial trans fats are a type of fat added to processed foods to increase their shelf life. Trans fats are normally found in commercially fried foods and baked goods made with partially hydrogenated oils. They can besides be found in small amounts in some animal products. In recent years, the addition of trans fats to food has been banned in the United States ( 23 ). due to their incendiary properties, trans fats have been attributed to many health problems, including increased LDL ( bad ) cholesterol levels and center disease ( 24, 25 ). One review of 16 studies reported that replacing trans fats with polyunsaturated fats in the diet could help reduce triglyceride levels ( 26 ) .

Summary A diet senior high school in trans fats can increase both blood triglycerides and the risk of affection disease. Limiting your consumption of heavily processed and fried foods can help decrease your inhalation of trans fats .

Eat fatty fish twice weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides. This is largely due to its capacity of omega-3 fatty acid fatty acids, a type of polyunsaturated fatty acidic that is considered essential, meaning you need to get it through your diet. Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatso pisces per workweek to reduce the risk of heart disease and stroke ( 27 ). What ’ s more, one survey showed that eating salmon doubly a week significantly decreased blood triglyceride concentration ( 28 ). Salmon, herring, sardines, tuna, and mackerel are a few types of pisces that are particularly high in omega-3 fatty acid fatso acids .

Summary Fatty fish is high in omega-3 fatty acid fatso acids. Eating two servings per workweek may lower triglyceride levels and decrease the risk of center disease.

Increase your intake of unsaturated fats

Studies show that monounsaturated and polyunsaturated fats can reduce rake triglyceride levels, specially when they ’ rhenium replacing carbs in your diet ( 29 ). Monounsaturated fats are found in foods like olive oil, nuts, and avocado. Polyunsaturated fats are present in vegetable oils and fatty pisces, adenine well as nuts and seeds such as walnuts, flaxseeds, and chia seeds. A 2019 review of 27 studies reported that while olive anoint consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil ( 30 ). One older study analyzed the diets of 452 adults in a particular population of autochthonal people in Alaska over the former 24 hours. It found that saturated fatty inhalation was associated with increase blood triglycerides, while polyunsaturated fatty inhalation was associated with lower triglyceride levels ( 31 ). To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fatten in your diet, such as trans fats or highly processed vegetable oils ( 32 ) .

Summary Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, specially when they ’ re consumed in place of other fats .

Establish a regular meal pattern

Insulin electric resistance is another component that can contribute to high lineage triglycerides. After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy. If you have besides much insulin in your blood, your body can become tolerant to it, making it unmanageable for your body to use insulin effectively. This can lead to a buildup of both carbohydrate and triglycerides in the blood. fortunately, setting a regular eat blueprint can help prevent insulin resistance and high triglycerides. For example, research shows that not eating breakfast can lead to decrease insulin sensitivity ( 33 ). An american Heart Association argument suggested that irregular eat patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eat at regular times ( 34 ). however, the testify is desegregate when it comes to meal frequency. A 2013 study demonstrated that eating three meals per day importantly decreased triglycerides compared with eating six meals per day ( 35 ). however, multiple other studies suggest that changes in meal frequency wear ’ t significantly affect triglyceride concentration ( 36 ). careless of how many meals you ’ ra eating casual, eating even meals can improve insulin sensitivity and lower blood triglyceride levels .

Summary While studies are mixed on how meal frequency affects blood triglyceride levels, inquiry suggests that sticking to a regular meal traffic pattern can decrease many heart disease risk factors and prevent insulin underground .

Limit alcohol intake

alcoholic beverages are much high gear in carbohydrate, carbs, and calories. If these calories remain unused, they can be converted into triglycerides and stored in fat cells. additionally, alcohol can increase the deduction of boastfully identical broken concentration lipoproteins in the liver, which carry triglycerides into your system ( 37, 38 ). Although a variety of factors come into play, some studies show that mince alcohol consumption can increase blood triglycerides by up to 53 %, even if your triglyceride levels are normal to begin with ( 39 ). That said, other inquiry has linked light to moderate alcohol consumption to a reduced risk of heart disease while linking gorge toast to an increased risk ( 40, 41 ) .

Summary Some studies suggest that limiting your alcohol intake can help lower blood triglyceride levels .

Add soy protein to your diet

Soy is deep in isoflavones, which are a type of plant colonial with numerous health benefits. While widely known for its function in lowering LDL ( bad ) cholesterol, soy protein has been shown to reduce blood triglyceride levels ( 42 ). One review of 46 studies found that regular pulmonary tuberculosis of soy protein was linked to significantly lower triglyceride levels in postmenopausal women ( 43 ). Soy protein can be found in foods like soybeans ( edamame ), bean curd, tempeh, and soy sauce milk .

Summary Soy contains compounds associated with several health benefits. Eating soy sauce protein in identify of animal protein may help reduce blood triglycerides .

Eat more tree nuts

Tree nuts provide a centralize venereal disease of fiber, omega-3 fatty acid fatso acids, and unsaturated fats, all of which sour together to lower blood triglycerides. One analysis of 61 studies showed that each daily serve of tree nuts decreased triglycerides by an average of 2.2 mg/dL ( 0.02 mmol/L ) ( 44 ). Another review of 49 studies had similar findings, showing that eating tree nuts is associated with a minor decrease in rake triglycerides ( 45 ). Tree nuts include :

  • almonds
  • pecans
  • walnuts
  • cashews
  • pistachios
  • Brazil nuts
  • macadamia nuts

however, keep in judgment that nuts are high in calories. A individual serve of almonds, or about 23 almonds, contains 164 calories, so moderation is key ( 46 ). Most studies have found the greatest health benefits in individuals who consumed 3–7 servings of nuts per week ( 47, 48 ) .

Summary Nuts contain many heart-healthy nutrients, including roughage, omega-3 fatty acid fatso acids, and unsaturated fats. Studies suggest that eating 3–7 servings of tree nuts per workweek may help decrease lineage triglycerides .

Ask your doctor about natural supplements

several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with early medications. Note particularly that the Food and Drug Administration ( FDA ) does not regulate supplements in the lapp way as it regulates pharmaceuticals, and addendum choice can vary wide. Below are a few of the main supplements that have been studied :

  • Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (49).
  • Fenugreek. Though traditionally used to stimulate milk production, fenugreek seeds have also been shown to be effective at reducing blood triglycerides (50).
  • Vitamin D. Research has shown that vitamin D supplementation can also help reduce overall triglyceride levels (51).
  • Curcumin. One review of seven studies found that supplementing with curcumin could cause a significant drop in triglyceride and LDL (bad) cholesterol levels (52).

Summary several supplements have been studied for their ability to lower triglyceride levels, including pisces anoint, fenugreek, garlic extract, guggul, and curcumin .

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