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.

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 influences 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 is the Normal Range of Triglycerides in Blood by Age?

Triglyceride levels often fluctuate with age and are usually expressed 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

How to Reduce High Triglycerides

A healthy diet associated with regular exercise can help lower triglyceride levels, improve cholesterol, and decrease the risk of heart disease. The 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 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. 

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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