How to lower triglycerides

Many people have high triglycerides and look for ways to lower them naturally, through food and natural remedies. Below, we tell you how you can lower triglyceride levels in blood in the most natural and effective way.

Triglycerides increase in our body when the body accumulates calories excessively. They are fats, sugars or alcohol that the liver is not able to get rid of the excess calories they contain.

Fats accumulate in such a way that they can reach the bloodstream and can be deposited in adipose tissue for use when the body needs extra energy.

Triglycerides are the main form of fat that our body has, and if we have an excess of them, it causes us to gain weight causing obesity and hypertriglyceridaemia.

How to lower triglycerides

High triglycerides are a problem that occurs more and more in society; more and more people undergo blood tests and observe how their levels are very high as well as bad cholesterol.

One of the most common causes of having high levels are:

  • A continued sedentary lifestyle.
  • Massive intake of calories in the form of simple carbohydrates, refined sugars, transgenic or saturated fats and an excess of alcohol.
  • Obesity
  • Being pregnant can also increase the levels.
  • Use certain types of drugs.
  • Have diabetes
  • Hypothyroidism
  • Take contraceptives or corticosteroids.

To reduce them we have to make a lifestyle change, not only in the diet also to find time to perform more physical exercise, movement and aerobic exercises of long duration and medium intensity to burn fat and the reserves of lipids that are found in the body.

As for food, look for foods that provide more carbohydrates and fibers to help eliminate everything that the body does not need. Avoid sugars and refined flours, saturated fats, and alcohol because it contains empty calories.

What foods should be avoided?

  • Eliminate all types of sugars, whether whole, brown or white.
  • Fructose, honey or maple syrup.
  • Jams, quince or fruit in syrup.
  • Sweets and pastries such as ice cream, cakes, chocolate, candy, gum with sugar, all kinds of pastries.
  • Sugary drinks: soft drinks, juices, fruit smoothies or vanilla or chocolate milkshakes among others.
  • All types of alcoholic beverages must be eliminated.
  • Do not abuse the fruit, because although it is beneficial, the number of sugars can be increased without realizing it.
  • Control carbohydrate rations and find ways to combine them properly with other food groups.
  • Look for cereals in its full version, flour, pasta, rice.
  • Do not abuse the sausages, they are good in their right measure, the fats they contain are saturated although the proteins are beneficial.
  • Eat lean animal proteins, such as chicken or turkey.
  • Do not abuse red meat and consume it only once a week.

Symptoms of having high triglycerides

  • There may be deposits of yellow subcutaneous fat around the eyes, although it may also appear on the shoulders, extremities, palms of the hands, thighs or backs.
  • Suffering from cardiovascular diseases. Triglycerides form bad cholesterol, which if it increases uncontrollably can affect our heart because it could block the flow of blood.
  • The possibility of having a fatty liver. This also causes an inflammation of the same, pain in the upper part of the abdomen, generalized discomfort, and heaviness after meals and indigestion.
  • It could affect the pancreas. Having high triglycerides could cause inflammation in the pancreas and cause vomiting, abdominal pain or weight loss.

It is dangerous not to have adequate levels in terms of triglycerides, because it could cause unwanted damage to the body. The ideal to know if we have both high cholesterol and triglycerides is to perform a blood test so that the doctor can determine what diagnosis and guidelines to give to lower those levels or increase others.

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