How to reduce Triglycerides: A Secret and Proven method to a Healthy life.

Triglycerides. Wow! A big word that is indeed but what is it about? Do you have the slightest idea about it? If you do, do you know what danger high triglycerides can do to your life? If yes, do you how to get out of it? If yes, I am so proud of you. If your answer is NO to all of the above, allow me to shed some light on you.

“Of all the cholesterol parameters that we measure in the blood, triglycerides are the ones that are most exquisitely sensitive to even the most modest reduction in weight.¨

David Vorchheimer

Triglycerides is actually a type of fat that is derived from the food we consume. Most of the fatty foods like oil, margarine, etc… are in the form of triglycerides. Any excess of these fats that we intake are converted into triglycerides and are stored in our fat cells. These are then used as energy when we do any extra movement is such as exercise or any other extra-curricular/physical activity.

So, isn’t that a good thing? Our body becomes a bank account for excess fat, and when needed, it can be withdrawn and used. So, what is the danger in it?

A normal bank would always permit you to keep saving money because it’s not like a literal place where all your bank deposits are kept, isn´t it? Money is continuously rotated in a bank, thus it is limitless. Yet, our body has a limit. In other words, the body can only accept a certain amount of Triglycerides fat to function in a regular manner.

How do you know what your level is?

Simple – Do 12 hours prior fasting blood test. This test is called a lipid profile test. It is always recommended for people above 20 years of age to do this test at least once in five years to have an idea and to be careful as well.

Besides checking your triglycerides, your doctor can check your total cholesterol level, HDL (Good Cholesterol), and LDL (Bad Cholesterol) to get an overall picture of the fatty elements in your body.

Once you get the blood report you will have an idea of your triglyceride level. So how would you know what is the accepted value? The below ranges will help you.

Range (mg/dl) Level

Under 150 Normal

151-200 Borderline High

201-499 High

500 or higher Very High

Key - Mg/dl: - Milligrams per decilitre

The danger?

What is the danger level? The danger occurs if your triglycerides level exceeds 200mg/dl. This could lead to problems directly linked to the heart. That is because higher levels of triglycerides can harden the arteries, leading to a heart attack or stroke. If a person has a low metabolism rate, this can lead to high blood pressure. Also, this issue can affect patients with diabetes and people with obesity.

Thus, when Triglycerides gets into an excess value, it needs to be cared for and reduced to a level that is healthy for the body. How can this be done? Don’t worry, we have a solution. Do read on…

How can you reduce triglycerides?

• Reduce the consumption of excess sugars – Sugar may not be an oily fat, but, it is a type of fat, and if consumed a lot can turn into triglycerides. Instead of consuming any sugar-sweetened liquids go for the healthiest and fat-free liquid – Water!

• Avoid foods with a high level of carbohydrates – not only sugars, but extra carbs also help in lowering your triglycerides levels.

• Get more fiber contained food into your system – This will make you healthier giving you more energy. Some foods that contain fiber would be nuts, carrots, beans, pulses, etc…

• Alcohol – Too much alcohol can increase your triglycerides levels as it contains a certain portion of sugar.

• Meat that is of high fat – Try not to consume high processed meats that contain a high level of saturated fat.

• The most common thing – Avoiding butter/margarine. Use Olive oil instead – healthy and fulfills its purpose.

• Eating daily by keeping a regular pattern. Your body has to understand when should sugar or rather glucose need to be sent to parts of your body to perform tasks that require energy. Thus, if your patterns go haywire, your glucose can go in excess resulting in excess triglycerides.

The proven method

You must be waiting for the secret proven method that I mentioned in the beginning, isn’t it? Well, here it is!

Weight loss through exercise – Yes, I agree it is the most difficult one out of all; but it gives the best result as well. No pain, no gain right?

• Doing exercise and losing weight makes you reduce the fat in your cells and thus leading to a decrease in your triglycerides levels. If you have good stamina, jogging also can help you; however, that depends on your body´s ability as everyone would not be able to do it.

• Try reducing the portions of your meals as well as use a smaller plate to make it seem you are eating the same quantity every day.

• Include Soy protein in your diet as it helps to lower triglycerides levels.

When you visit your doctor, you might be recommended as to how to lower it naturally with supplements. These tablets can include Omega-3 Fatty Acids (normally made from fatty fish. Vegetarians, don’t worry, Omega-3 has its plant-based supplements in the form of soy, flax seeds, etc…). Consult with your doctor if required before you consume any.

Apart from this supplement, there can be other medicines to reduce triglycerides which you can consult from your treating/family doctor.

You know what to do now!

So, all in all, on maintaining your triglycerides levels, always make sure you are within the ranges given (preferred to be below 150mg/dl), make sure you do your blood test regularly, do check with your doctor what you should do, always keep a well-balanced meal diet and keep the exercise momentum going.

Good luck to you and take care.

Would you like to share your experience with me? How did you reduce your levels? Do let me know in the comments below.