How to Reduce Triglyceride Levels?

A crucial indicator of cardiac health is triglycerides. The risk of heart disease can be elevated by having high blood triglyceride levels. However, one can reduce triglycerides by adopting the same lifestyle choices that support general health.

What are Triglycerides?

One category of fat is triglycerides. They are an important source of energy in the diet and the main way that fats are stored. They can be found in foods that we eat, such as dairy products, meat, and cooking oils. Triglycerides are absorbed in the intestines during digestion and are then carried by the bloodstream to the tissues, where they are either deposited as fat or taken up by the cells and utilized as fuel. Many tissues, including the liver, stomach, muscle, and adipose tissues, have the capacity to synthesize triglycerides in addition to absorbing them from the diet.

The extra calories we consume are transformed by the liver into triglycerides, which are then held in our adipose (fat) cells until we need them. Triglycerides are released under the control of hormones.

Although our body uses triglycerides as an energy source, having too much of them in our blood can raise the risk of heart disease.

High Triglycerides: What Causes Them?

There are several reasons why triglyceride levels may be higher than normal. A few among them are:

• Consuming foods heavy in fat or sugar regularly
• A body mass index (BMI) of 25 or greater
• Not exercising enough
• Using tobacco
• Consuming a lot of booze
• Possessing a hereditary condition influencing the way your body breaks down fats
• Thyroid conditions
• Diabetes type 2 that is poorly managed
• Renal or liver problems
• Some medications, such as corticosteroids, beta-blockers, and hormones 

What are the Triglycerides Normal Range in Blood by Age?

Triglyceride levels can vary based on age, and they are typically measured in milligrams per deciliter (mg/dL) of blood. Here’s a general guideline for normal triglyceride levels by age group:

For Adults:

• Normal: Below 150 mg/dL
• Borderline High: 151–199 mg/dL
• High: Over 200 mg/dL
• Very High: Over 500 mg/dL

For Children (Under 10 years old):

• Normal: Below 75 mg/dL
• Borderline High: 75–99 mg/dL
• High: Over 100 mg/dL

For Teens (Ages 10-19):

• Normal: Below 90 mg/dL
• Borderline High: 90–129 mg/dL
• High: Over 130 mg/dL

Why are High Triglycerides Risky?

Elevated triglyceride levels can cause arteriosclerosis, which thickens or hardens the artery walls, raising the risk of heart disease, stroke, and heart attacks. Pancreatitis, or acute inflammation of the pancreas, can also be brought on by abnormally high triglycerides.

High triglyceride levels often signal underlying conditions like obesity and metabolic syndrome, which increase the risk of heart disease and stroke. Metabolic syndrome includes high blood pressure, elevated triglycerides, abnormal cholesterol levels, and excess abdominal fat.

How to Reduce High Triglyceride

A healthy diet associated with regular exercise can help lower triglyceride levels, improve cholesterol, and decrease the risk of heart disease. Following are some of the ways to reduce triglycerides:

FIBRE RICH DIET: Consuming a diet rich in fiber daily can aid in lowering blood pressure, cholesterol, blood sugar, triglycerides, and weight. Incorporating fiber-rich foods like legumes, lentils, oats (preferably without sugar), green vegetables, whole wheat crackers, and brown rice into your diet can be beneficial.

LOW CARB DIET: Another method to help lower triglyceride levels is to avoid refined carbohydrates and sweets. For example, reducing table sugar, white rice, white flour, potatoes, and other starchy vegetables and foods in packages that have high fructose corn syrup can help reduce triglycerides.

EAT LESS RED MEAT: Triglycerides can be elevated by foods high in saturated fat, including red meat. Try incorporating more vegetables and meatless dinners into your diet. Select lean meats with less saturated fat, such as chicken and unprocessed turkey.

MODERATE EXERCISE: Engage in a modest workout. Aim to work out five or more days a week. Your body finds it more difficult to metabolize triglycerides and blood sugar while you are immobile. It is, therefore, imperative that you get up and move about as much as you can.

MAINTAIN BODY WEIGHT: Pay attention to your weight. Lowering your weight will help lower your triglycerides if you’re carrying extra weight. Normal levels are more common in those who weigh a healthy amount.  

MINIMISE ALCOHOL INTAKE: Spirits, beer, and wine can elevate levels. Try to limit your alcohol consumption to maintain triglyceride levels.

REDUCE SUGAR: Sugars and fructose, commonly found in sodas, sweetened tea, and fruit juices, can elevate triglyceride levels. Additionally, the extra calories from sugary beverages may contribute to weight gain, putting extra pressure on your heart.

PORTION SIZE CONTROL: Make sure the portion size is correct. Eating excessively large meals can raise your triglyceride levels, which raises the possibility of a heart attack. Halve the portion that you normally serve. 

AVOID SKIPPING MEALS: Avoid skipping meals, even if you’re too busy to eat. your triglyceride levels rise as a result of overindulging at the following meal. Eating modestly sized meals several times a day is preferable. 

NO SMOKING: Give up smoking. Your risk of heart disease rises sharply if you smoke. 

7-Day Diet Plan to Lower Triglycerides

It is suggested to consult your healthcare provider before following a new diet plan.

Day 1

• Morning: Warm lemon water, soaked almonds + walnuts
• Breakfast: Vegetable upma (ragi/oats), green tea
• Mid-Morning Snack: Guava or roasted chana
• Lunch: Brown rice/quinoa, moong dal with vegetables, mixed vegetable salad, unsweetened curd
• Evening Snack: Buttermilk or green tea, sunflower seeds/flaxseeds
• Dinner: Multigrain roti, palak paneer (low-fat), cucumber-tomato salad

Day 2

• Morning: Methi seeds water, soaked almonds + walnuts
• Breakfast: Vegetable dalia, herbal tea
• Mid-Morning Snack: Orange or soaked makhana
• Lunch: Jeera quinoa/brown rice, rajma/chole curry (without oil), mixed vegetable salad
• Evening Snack: Lemon-cinnamon tea, pumpkin seeds
• Dinner: Bajra/multigrain roti, lauki sabzi, mixed sprouts salad

Day 3

• Morning: Warm water with chia seeds, soaked almonds + walnuts
• Breakfast: Besan chilla with curd, green tea
• Mid-Morning Snack: Apple/pear
• Lunch: Khichdi (brown rice + dal + veggies), cucumber-tomato raita
• Evening Snack: Lemon tea, roasted flaxseeds
• Dinner: Ragi/jowar roti, bhindi sabzi, salad

Day 4

• Morning: Jeera water, soaked almonds + walnuts
• Breakfast: Oats porridge (with nuts & seeds, no sugar), green tea
• Mid-Morning Snack: Foxnuts (makhana) or coconut slices
• Lunch: Curd rice (with brown rice), salad
• Evening Snack: Buttermilk, mixed nuts
• Dinner: Vegetable soup, sprouts chaat

Day 5

• Morning: Warm water with lemon & cinnamon, soaked almonds + walnuts
• Breakfast: Boiled eggs or sprout salad, multigrain toast
• Mid-Morning Snack: Coconut water
• Lunch: Multigrain roti, dal palak (lentils with spinach), mixed veg salad
• Evening Snack: Sunflower seeds, green tea
• Dinner: Vegetable paneer curry, cucumber-carrot salad

Day 6

• Morning: Methi water, soaked almonds + walnuts
• Breakfast: Poha with peanuts & veggies, green tea
• Mid-Morning Snack: Roasted chana
• Lunch: Mixed dal khichdi (with veggies), curd
• Evening Snack: Buttermilk or lemon tea, mixed nuts
• Dinner: Ragi roti, tinda sabzi, salad

Day 7

• Morning: Warm lemon water, soaked almonds + walnuts
• Breakfast: Moong dal dosa, coconut chutney, herbal tea
• Mid-Morning Snack: Orange/guava
• Lunch: Brown rice, sambar with veggies, salad
• Evening Snack: Flaxseeds/sunflower seeds
• Dinner: Dal soup, stir-fried vegetables (without oil)

Conclusion

Our triglyceride levels can be significantly impacted by dietary and lifestyle choices.

There are several ways to lower blood triglycerides, including eating more healthy, unsaturated fats rather than trans fats, cutting back on carbohydrates and added sugars, and engaging in regular exercise.

One can simultaneously lower triglycerides and enhance general health by making a few lifestyle changes. However, you don’t need to completely overhaul your diet and lifestyle all at once. Start by trying a few of the tips mentioned above and gradually add more strategies to your routine. This approach will help you make lasting, sustainable changes that are easier to maintain.

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