Helpful Tips To Follow That Can Help Lower Down Triglyceride Levels
Triglyceride levels indicate the amount of fat in our bloodstream. They are needed to supply our body with energy. However, if its levels are creeping upwards, the risk of heart disease and death from cardiovascular disease rises.
For those who have elevated triglyceride levels, here some of the tips we can follow to lower it down.
Consume More Omega-3s
Munch On Nuts
In a study, it was found that each serving of tree nuts decreased triglycerides by 2.2 mg/dL (0.02 mmol/L).
Moreover, a separate study showed similar findings - eating tree nuts is associated with a modest decrease in blood triglycerides.
Some of the best nuts we can consume are walnuts, almonds, pistachios, cashews, and pecans.
Cut Refined Carbs
Erin Palinski-Wade, RD, a dietitian and certified diabetes educator in Hamburg, New Jersey, and the author of 2 Day Diabetes Diet, says:
“Since excess sugar is converted into triglycerides in the bloodstream, eating foods high in refined carbs can cause a spike in TG levels.”
Replace simple carb foods with blueberries, broccoli, leafy greens, whole grains, and lean beef.
Eat More Fiber
Fiber is found in fruits, vegetables, and whole grains as well as in nuts, and legumes.Eating foods rich in fiber can help to reduce the absorption of both sugar and fat in the small intestine, which may help lower triglyceride levels in the blood, according to a study.
In another study, researchers have found that a low-fiber diet caused triglycerides to jump 45% in just six days, but during the high-fiber phase, triglycerides dipped back below baseline levels.
Avoid Unhealthy Fat
Other Tips To Follow
Eat regularly – setting a regular eating pattern can help prevent insulin resistance and high triglycerides.
Limit Alcohol Intake – Alcohol is high in sugar and calories wherein if it remained unused, it can be converted into triglycerides and stored in fat cells.
No comments: