In your blood there is a type of fat know as triglycerides. After you consume food your body has a function to ‘’transform’’ the calories that are not needed in triglycerides and they are going to be stored in fat cells and they are going to be used later as energy.
Triglycerides are needed to give your body the energy, but having excessive amounts of triglycerides will only raise the risk of heart disease.
What can be the reason for high levels of triglycerides in your blood is diabetes, having high-calorie diet, obesity and regular consumption of alcohol. In US around 25% of the adults are dealing with elevated blood triglycerides.
We are going to show you some easy ways how to reduce the levels of triglycerides in your blood
1. Avoid consumption of sugar as much as you can
The recommended daily amount of sugar according to American Heart Association is 6 to 9 teaspoons of sugar. Back in 2008, about 19 teaspoons of sugar on a daily basis was consumed by average American.
Fruit juice, sweets and soft drinks have hidden sugar. Not only high amounts of sugar in your diet are going to increase the levels of triglyceride in blood but they will increase the risk of heart disease.
2. Increase the intake of fiber
To do that you should increase the intake of whole grains, vegetables and fruits as well as legumes, cereals and nuts. If you add more fiber in your diet you will decrease the absorption of sugar and fat in the small intestine and that is going to lower the levels of triglycerides in the blood. According to a study, people that had diabetes had decreased levels of triglycerides by 7-8% with receiving supplementation with rice bran fiber.
3. Avoid trans fats as much as you can
In order for the processed foods to have longer shelf life, artificial trans fats are added. You can find trans fats in almost any baked goods and fried foods that you see on commercials every day, especially the ones made with hydrogenated oils. Trans fats can be the reason for many health problems because they have inflammatory properties such as heart disease and increased LDL cholesterol (‘’bad’’ cholesterol). According to a study it was discovered that people that had diet with high or moderate amounts of these trans fats had really high levels of triglycerides in their blood. That is why you should limit your intake of processed, fried and baked foods.
4. Increase the intake of unsaturated fats
You will have lower levels of triglycerides in your blood if you intake more polyunsaturated and monounsaturated fats, especially if they are alternative for other types of fat. Avocados, nuts and olive oil are maybe the best sources of monounsaturated fats. Fatty fish and vegetable oils contain polyunsaturated fats.
5. You should avoid alcohol as much as you can
You should understand that alcohol is high in calories and sugar and if they are not being used they are going to be ‘’transformed’’ into triglycerides and they are going to be stored in the fat cells. According to studies, excessive amounts of alcohol can increase the levels of triglycerides in the blood by unbelievable 53%.
6. You should increase the intake of tree nuts
With doing this you will increase the intake of unsaturated fats, fiber and omega-3 fatty acids which all can help you to lower the levels of triglycerides in your blood. Tree nuts are the following: Brazil nuts, almonds, macadamia nuts, pecans, pistachios, walnuts and cashews. But be careful with the amounts you consume because they are high in calories.