How to Lower High Triglycerides?

Triglycerides are the most common type of fat in the body. The food that people eat, whether it is from animal or plant sources, can affect the levels of triglycerides in the blood.

However, there are many different types of fat, from the polyunsaturated fats in olive oil to the saturated fats in red meat. They all contribute to triglyceride levels in the body but do so in different ways.

Triglycerides are fats from the food we eat. Most of the fats we eat (like butter) are in triglyceride form. Extra calories, alcohol and sugar in your body turn into triglycerides. Your body stores them in fat cells throughout your body like stocking shelves in a pantry. You can use triglycerides later when you need them.

Also, when a person eats more calories than their body needs, it stores these extra calories in the form of triglyceride fats. When the body needs more energy at a later stage, it consumes these fats.

Although, triglycerides are important for health, but high levels increase the risk of heart disease, which is the leading cause of death in the United States. Therefore, lowering triglyceride levels and reducing other risk factors can decrease a person’s likelihood of developing heart disease.

Because, there are many ways to reduce triglyceride levels safely. The best method may depend on the causes of the high triglyceride levels.

Reduce Calorie Intake

People should limit their total carbohydrates intake to less than 60 percent of their recommended daily calorie allowance. If a person eats more carbohydrates than they need, the body will store them as fat.

Also, a rise in triglyceride levels seems to accompany diets with a carbohydrate intake above 60 percent.

However, there are many ways to avoid carbohydrates, such as wrapping lean burgers in lettuce instead of a high-carb bun.

Some carbohydrate foods, including certain cereals, can be beneficial in the diet. However, refined carbohydrates, such as white bread, offer little nutrition and add calories to the diet.

Tips

To get more healthful carbohydrates, choose whole grains, oatmeal, and vegetables, such as carrots.

For dessert, opt for fresh or frozen blueberries, blackberries, or raspberries instead of sugary baked goods. These fruits can reduce sugar cravings while also providing healthful carbohydrates.

Unrefined carbohydrates are not only a source of dietary fiber, but they provide more rapid and prolonged satiety than refined carbohydrates as they release their energy more slowly.

Sugars are a form of carbohydrate, and they are high in calories. Foods that contain a lot of simple sugars, especially refined fructose, can raise triglyceride levels.

Added sugar comes in many forms, including:

• Brown sugar
• Cane juice or cane syrup
• Dextrose
• Corn sweetener or corn syrup
• Fructose
• Glucose
• Fruit juice concentrate
• Honey
• Lactose
• Maltose
• Sucrose
• Syrups, such as maple, agave, and molasses
• White sugar

People should avoid added sugars to help reduce their triglyceride levels.

Beverages often make a significant contribution to overall carbohydrate and sugar intake.

Fruit drinks, soft drinks, and other sugar-sweetened beverages are some of the primary sources of added sugars in the diet.

Alcohol also has a direct effect on triglyceride levels in some people. People looking to reduce their triglyceride levels may find it beneficial to avoid alcohol.

Taking steps to avoid beverages containing added sugars can significantly reduce overall calorie intake.

Tips

Instead of beverages that contain high levels of added sugars, people can opt for low-calorie beverages, such as water or tea.

On a warm day, instead of reaching for a soft drink, try adding a splash of 100 percent fruit juice to a glass of sparkling water.

Some drugs contribute to higher levels of triglycerides. According to a 2017 studyTrusted Source, these include:

• Antipsychotic drugs
• Cyclosporine and tacrolimus
• Beta-adrenergic blocking agents
• Corticosteroids 
• Bile acid sequestrants
• Cyclophosphamide
• Interferon alpha-2b
• L-asparaginase
• Oral estrogen
• Protease inhibitors
• Retinoic acid derivatives
• Thiazide diuretics

A person should not stop taking a drug without speaking to a healthcare professional first, as this can be dangerous. Anyone who has concerns about the side effects of a drug that they are using should also get professional medical advice.

Physical activity also plays a vital role in reducing triglyceride levels. Burning calories ensures that the body is using up more of its triglycerides.

Any exercise is beneficial, but the extent of its effects will depend on:

• The amount of exercise
• Person’s initial triglyceride levels
• The level of intensity of the exercise

Tips

Walking for 30 minutes each day is a great way to begin, as is engaging in low-stress activities, such as cycling or swimming.

The AHA recommend that adults do at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both each week.

The most common causes of high triglyceride levels relate to diet and metabolism. As well as excess body weight and a high-fat, high-carb diet, several health conditions can increase the risk.

According to a study that appeared in the journal Nutrients, other risk factors for high triglyceride levels include type-2 diabetes and kidney disease, such as uremia.

Genetic factors may also make a person more likely to develop high triglyceride levels under certain circumstances.

If tests show that a person’s triglyceride levels are high or they have a family history of high triglyceride levels, a doctor might suggest further investigations or monitoring.

Taking this action can help them find out if there is an underlying health problem or enable them to advise a person how to keep their triglyceride levels low.

Triglyceride levels can also rise during pregnancy.

Medications to Lower Triglycerides

According to the AHA:

• At-risk levels range from 150–199 milligrams per deciliter (mg/dl).
• High triglyceride levels range from 200–499 mg/dl.
• Very high levels begin at 500 mg/dl.

The AHA still consider triglyceride levels of up to 150 mg/dl to be within the normal range, but they recommend keeping levels below 100 mg/dl for optimum health.

Summary