8 tips to quickly lower triglycerides

The body's lipid index consists of two main components: cholesterol (Cholesterol) and triglycerides (Triglycerides).

Triglycerides are an important predictor of cardiovascular disease and an important indicator of metabolic syndrome.

The normal reference range for triglycerides is 0.45 to 1.69 mmol/L. Above this level, it raises atherosclerosis, blood clots cause insulin resistance, and increases the risk of heart disease.

We have written many articles on cholesterol before, but in this one today, let's talk about how to scientifically reduce the level of triglycerides in the blood.

What are triglycerides?

First of all, let's understand what are triglycerides.

Triglycerides are a type of fat (lipid) in the blood that is a combination of three fatty acids and one glycerol.

Triglycerides are a way to store energy and are a source of energy. Excess calories, alcohol, or sugar in the body can turn into triglycerides.

→Triglyceride level ranges

The U.S. National Library of Medicine The U.S. National Library of Medicine introduces ①.

Human triglyceride levels should be less than 150 mg/ dL (1.69 mmol / L).

Levels between 150 mg/dL (1.69 mmol/L) and 199 mg/dL (2.25 mmol/L) are considered to be critical levels.

Levels between 200-499 mg / dL (2.26-5.63 mmol / L) were considered high.

Levels above 500 mg/dL (5.64 mmol/L) were considered extremely high.

It has been found that when triglyceride levels are high in the body, they may lead to coronary heart disease even if LDL and HDL levels are normal.

Triglycerides are an important indicator of many metabolic diseases.

How to lower triglycerides

→Lose weight, lose weight fast

When you take in more calories, than your body needs, your body converts those calories into triglycerides and stores them in fat cells.

Therefore, losing weight is an effective way to lower triglyceride levels in the blood

Studies have found that even losing just 5-10% of body weight reduces blood triglycerides by 40 mg / dL (0.45 mmol / L).

By slimming down in any way, there is an effect oh.

→ Eating less sugar can lower triglycerides

Eating too much sugar, refined carbohydrates, and alcohol can easily raise triglyceride levels.

Excess sugar, which can easily turn into triglycerides, increases other risk factors for heart disease.

A 15-year study found that people who consumed at least 25 percent of their calories from sugar were twice as likely to die from heart disease as those who consumed less than 10 percent of their calories from sugar.

Another study found that consumption of added sugar was associated with elevated levels of triglycerides in children's blood.

→Lower triglycerides on a low-carb diet

A low-carb ketogenic diet with fewer staple foods and sugar will quickly lower fasting triglycerides. ⑥

A 2006 study of carbohydrate intake and triglycerides found that

People on a 26% carbohydrate diet had higher decreases in blood triglyceride levels than those on a high-carbohydrate diet, who carbohydrate up to 54%.

A 2003 study compared low-fat and low-carb diets.

After six months, researchers found that blood triglyceride fell by 38 mg/dL (0.43 mmol/L) in the low-carb diet group, while blood triglycerides fell by only 7 mg/dL (0.08 mmol/L) in the low-fat group.

A low-carb diet is one of the fastest ways to lower triglycerides, and a previous analysis of vista's diabetic ketogenic diet study showed an average 24% decrease in triglycerides with a 1-year ketogenic diet.

→ Eat more good fish

Eating fish and consuming omega-3 fatty acid supplements can all significantly lower triglyceride levels.

A randomized trial study found that those who ate 270 grams of salmon twice a week had triglyceride levels that were reduced by an average of 28 mg / dL (0.32 mmol / L).

Salmon, herring, sardines, and tuna are all rich in omega-3 fatty acids.

→ Quitting alcohol can lower triglycerides

Alcohol is high in calories, and it is easy to eat too much alcohol, and the carbohydrate in beer is not low.

Studies have found that even if triglyceride levels are normal at the beginning, moderate alcohol consumption can increase blood triglyceride levels by 53% more.

→Exercise to lower triglycerides

High-intensity exercise and HIIT training can lower triglycerides quickly, and aerobic exercise can also lower triglycerides.

It is recommended to exercise for about 30 minutes a day to burn excess calories and sugar, and you can lower triglycerides.

→ Natural supplements for lowering triglycerides

Studies have found that some natural supplements can help lower triglyceride levels.

Fish oil: Studies have found that taking fish oil supplements can reduce triglycerides by 48%.

Garlic extract: Several animal studies have found that garlic extract has anti-inflammatory properties and can lower triglyceride levels.

Curcumin: A 2012 study found that supplementing with low doses of curcumin led to a large drop in blood triglycerides.

Niacin: supplementation with 2,000 to 3,000 mg per day is also effective in lowering triglycerides.

→Fasting lowers triglycerides

One of the main reasons for high triglycerides is eating too much. Restricting calories and fasting regularly is one of the fastest ways to lower triglycerides.

During fasting, triglycerides are broken down into free fatty acids and glycerol, which are used by the body for most of its energy.

However, fasting should be gradual and allow the body to adapt slowly.

Many people are hostile to cholesterol, believing it to be associated with cardiovascular disease.

Studies have found that 72.1% of heart attack victims have normal LDL levels of bad cholesterol.

We have always stressed that for most people, the real lipid of concern is triglycerides and that high triglyceride levels can also cause elevated sdLDL levels.

Of course, other indicators are also important, inflammation levels, oxidative stress levels, and also insulin levels, and CAC calcification index, all important.

If you gain weight, fasting and a low-carb diet, along with moderate exercise, can quickly lower triglycerides and also help you lose weight quickly.