Triglycerides are a mystery to many people, but interestingly, many of the things that you would normally to do live a healthier lifestyle, lower your triglycerides too. High triglyceride levels typically mean that your diet contains too much fat and sugar. People with high triglyceride levels often see fat accumulating around their mid-sections, giving that all-too-common “spare tire” look.
However, high triglycerides do more than just affect your appearance; they’re a sign of serious health problems on the inside too. There’s a strong correlation between triglyceride levels and diabetes, and they’re also often linked to heart disease and obesity.
Here are some lifestyle tips for lowering your triglycerides the natural way and turning your health around this year.
Get Tested by Your Doctor
You might have hunch that your triglycerides are high if you aren’t eating healthy and exercising, but the only true way to know is to get tested by your doctor. It’s a good idea to have your doctor perform a blood test at least every five years to check your triglycerides, but more frequently if you have a personal or family history of heart disease or diabetes.
Cut Simple Sugars, Vegetable fats, & Trans Fatty Acids
According to Remedy’s Health Communities, people whose added sugar intake is less than 10 percent of their daily calories have the lowest triglyceride levels. As a general rule, no more than five percent of your daily calories should come from simple sugars. Studies show that simple sugars reduce the elasticity of your arteries and blood flow, which increase your risk for cardiovascular disease. Vegetable fats and trans fatty acids are also big problems when it comes to maintaining a healthy triglyceride level.
Get More Omega 3s
Now that you’ve cut out the “bad” fats, it’s time to replace them with the “good” fats! Omega-3 Shark Liver Oil is an excellent source of healthy fats that are important components of the brain and nervous system and promote a healthy heart. You can get omega-3s through supplementation, fish, avocados, nuts, and seeds.
Boost Your Fiber Intake
Eating more fiber helps bowels move through your system quicker, meaning that not as many calories are absorbed and stay in the body. Good sources of fiber include oats, legumes, and psyllium. Berries, leafy greens, and nuts are also high in fiber.
Get Your Body Moving
But to reduce your triglycerides, you can’t rely upon diet alone. Now is the time to commit to being fit and active, even if it’s only for a little bit of time each day. Cardio exercises get your heart pumping, but it’s also important to incorporate strength training exercises into your routine. Strength training can boost your metabolic rate and boost muscle mass.
Limit Alcohol Consumption
Maybe you’re used to winding down with a glass of wine at the end of a long day, but keep in mind that alcohol may increase your triglyceride level. There have been studies on both sides of this debate, but the best approach is to always consume in moderate and avoid alcohol as much as possible if you have high triglycerides.
Of course, there are triglyceride-lowering prescription drugs on the market, but those come with their own fair share of risks and side effects. Try these healthy lifestyle approaches first and discuss treatment options with your doctor before putting your faith into a little pill to offset your unhealthy habits. All-natural herbal remedies, especially ones with oregano oil and cinnamon, may be beneficial in your quest for lower triglycerides as well and might be worth a try.