She Strengthens

Understanding Triglycerides: The Silent Threat to Heart Health

Triglycerides are a type of fat found in your blood, and high levels can increase your risk of heart disease. But what exactly are triglycerides, and how can you keep them in check?

What Are Triglycerides?

Triglycerides are formed when your body converts excess calories into fat for energy storage. They’re usually measured alongside cholesterol, and levels above 150 mg/dL are considered high. Eating more calories than you need regularly can lead to high triglycerides over time, increasing your heart disease risk.

14 Natural Ways to Reduce Triglycerides

If you’ve recently discovered your triglycerides are too high, or you want to take proactive steps to maintain healthy levels, there’s good news: lifestyle changes can help. Here are 14 science-backed ways to lower your triglyceride level naturally:

Dietary Changes

1. Eat Less, Lose Weight: Reduce your daily caloric intake by 500-1,000 calories to promote weight loss, which is key to lowering triglycerides.
2. Limit Added Sugar: Consume no more than 6-9 teaspoons of added sugar per day to avoid excess calorie intake.
3. Choose Complex Carbs: Focus on whole grains, fruits, veggies, beans, and legumes to reduce fat and sugar absorption.
4. Consider a Lower-Carb Diet: Some research suggests that lower carb diets can lead to healthier triglyceride levels.

Exercise and Lifestyle

5. Get Moving: Regular aerobic exercise, especially with high-intensity intervals, can help lower triglycerides.
6. Choose Healthy Fats: Opt for unsaturated fats like olive oil, avocado, nuts, and seeds to support heart health.
7. Limit Unhealthy Fats: Avoid trans fats and partially hydrogenated oils found in baked goods, snack foods, and fried foods.
8. Eat Fatty Fish: Incorporate fish like salmon, tuna, and sardines into your diet twice a week for omega-3 fatty acid benefits.

Additional Tips

9. Watch Your Alcohol Intake: Moderate drinking (up to 2 drinks per day for women, 3 for men) doesn’t increase triglyceride levels, but excessive drinking does.
10. Eat Soy: Trade animal-based foods for soy foods rich in isoflavones, which can positively impact cholesterol and triglycerides.
11. Snack on Nuts: Regular nut intake can lower triglycerides by around 2.2 mg/dL.
12. Review Your Medications: Certain prescription drugs can raise triglyceride levels, so consult your doctor if you’re concerned.
13. Address Underlying Health Issues: Certain health conditions, like type 2 diabetes and thyroid issues, can affect triglyceride levels.
14. Consider Supplements: Natural supplements like fish oil, fenugreek, and curcumin may have a beneficial effect on triglyceride levels.

How Long Does It Take to See Results?

The time it takes to see a change in your triglyceride levels depends on the severity of your initial levels, the changes you’re making, and your individual heart health risk factors. In general, lowering triglycerides naturally can take 3-6 months. Stay committed to your lifestyle changes, and don’t get discouraged if progress takes time.