In this article we will discuss ways to lower triglycerides. In the times of today, the stressful times that we live in, a challenging task to is to keep fit and healthy. The stress in our lives, the unhealthy foods we eat, the bad habits we live with вЂ“ all take a toll on our health and before we even know it, we are suffering from a number of health problems and then finding ways to deal with it. However, here it is important to know what are triglycerides and how they impact our body.
Triglycerides are actually a type of lipid or fat in your blood and these tend to give rise to a lot of problems in our body. In order to lower triglycerides in our body, the most important thing is to include healthy foods and other important habits which can lower triglycerides effectively in the body. It is also important to note here that a number of other diseases that we may be suffering from, can give rise to triglycerides in our body вЂ“ obesity, hypothyroidism, smoking, diabetes, obesity all can lead to a rise of triglycerides in the blood.
Triglycerides: Know More
Triglycerides are a type of fat found in our blood. While we do need triglycerides to supply our body with energy, having too many triglycerides in our blood can increase a risk of heart disease. Here, it is important to know that after we eat, our body converts the calories that we donвЂ™t need into triglycerides and stores them in our fat cells to be used for energy later. In order to lower triglycerides, it is important to adopt a healthy lifestyle and stay away from unhealthy habits. Lifestyle changes will not only help you to lower triglycerides, but also help to provide you with a fit and healthy body you most desire.
Ways to Lower the Triglycerides:
The below things are important to be included in your daily life if you want to lower triglycerides effectively. Adopting these is imperative:
Limit Sugar Intake
Eating a lot of sugar, more than the recommended daily intake can lead you to have diabetes, heart disease, and cancer if you donвЂ™t keep a check on your health. It is also one of the most common causes of piling on excess weight and giving rise to triglycerides in your blood. Sugar is available in many different forms in food products, particularly processed foods, therefore, it is essential to limit intake of these if you want to lose weight. Minimizing your intake of sugar is a great way to improve your diet and one of the fastest ways to lower triglycerides in a short span of time. So avoid adding sugar in your cup of coffee, those fruit juices, and avoid any kind of bakery treats which are loaded in sugar.
Eat lots and lots of fruits and vegetables if you want to lower triglycerides in a short span of time. HavenвЂ™t we been advised by doctors so many times to include a lot of fruits and vegetables and chuck away the junk food to stay healthy? Well, it is definitely not without a valid reason. Fruits and vegetables have a high content of water, nutrients, and fiber and generally have a low energy density.В This means even if you have large quantities of them you are not going to end up having too many calories. This is the fastest way to lower triglycerides and if incorporated if will really help in remaining healthy and disease free.
Eat More Fibre
Foods that contain soluble fibre are really helpful in lowering triglycerides in our body and these foods help us to feel fuller as well for a long time, thereby helping us to eat less. Fibre makes the stomach expand and promotes the release of satiety hormones. This automatically makes us eat less as we have a feeling of being full for a long time. Many types of fibre can also feed the healthy gut bacteria which help in preventing weight gain. Fibre-rich foods will go a long way if you want to lose weight fast. Incorporate them as they are definitely a proven way to lower triglycerides naturally in a short span of time.
Enjoy a nice sunny day with a brisk walk everyday for at least 30 minutes. If you donвЂ™t enjoy walking, then go for a run, swim or just a cycle. All these are good cardiovascular exercises which keep weight in check and help to lower triglycerides in the blood stream. It is mandatory that you exercise daily to keep your blood pressure in check. This is just as necessary as you daily dose of water. An early morning walk or an evening walk will do a lot of good in lowering the blood pressure an increasing your breathing pattern. When your weight is under control the chances of a high blood pressure are also low. Do this as a necessary habit to lower triglycerides quickly into your blood.
Eat Fatty Fish
We all know the numerous benefits of Omega 3 fatty acids present in fish oil. If you love fish you are already keeping most diseases at bay! Omega 3 fatty acids work wonders on the human body, improving the function of each organ. Sardines, mackerel, and Salmon reduce blood pressure very quickly! Want to lower blood pressure easily? Well, have this simple treat daily.
Buy some whole grain crackers and spread each of them separately. Get a can of oil-packed sardines and put half a sardine one each. Squeeze lemon juice on top and garnish with some parsley. Now relish this simple dish.
Excessive smoking and drinking does no good to your body. Instead, it lowers your immune system and makes your body more prone to serious diseases. The nicotine in cigarettes increases blood pressure considerably and also increases the triglycerides in your blood. Moreover, other substances in a cigarette destroy the capacity of the blood vessels to carry enough oxygen to the heart. This makes the heart work harder and faster and increases chances of heart attack. Drinking too affects the body similarly. Limit the intake of these two and see how you lower triglycerides in the most effective manner.
Set a Meal Pattern
Having small meals or quick, healthy bites through the day prevents you from slowing down your metabolism and helps in controlling the triglycerides in your blood stream. Aim for smaller meals (300-500 calories) a day rather than 3 large meals if you want to lower triglycerides. Have something every two hours. You can definitely take some milk, fruits, and digestive biscuits, nuts, Salads or a plain sandwich to keep yourself full. Set a particular pattern and do it every single day. Avoid having any starchy or calorie rich foods or fried foods in between. Doing this is one of the fastest ways for lowering triglycerides and will give you astonishing results.
Add Soy Protein
Protein is the king of nutrients and adding more of proteins in your diet will go a long way in helping you shed that extra weight from your body parts and in lowering triglycerides effectively. High protein diet can really help a lot in boosting your metabolism, which will help you from piling up weight too quickly. Your body burns more calories in digesting and metabolizing the protein, which is why you will end up feeling fuller for a long time. Eating a breakfast rich in proteins like eggs can have a powerful effect and is one of the fastest ways to lower triglycerides.
Eat More Tree Nuts
Eating more of tree nuts is the best thing to do if you want to lower triglycerides effectively in your blood. These help to provide a concentrated dose of fiber, omega3 fatty acids and unsaturated fats all of which work together to lower triglycerides. However, while eating these; it is important to take precautions as these nuts are really high in calories. Eating them in moderation is the key in order to lower triglycerides and benefit from all the nutrients present in them. You can simply include a handful of them in your cereals, salads or smoothies to benefit from them in your diet.
Fenugreek is an excellent natural food to lower triglycerides naturally and to help you maintain a stable blood sugar level. A lot of people who suffer from blood pressure problems take fenugreek on a daily basis as it is really effective in lowering cholesterol and giving you a stable blood pressure. Simply eating soaked fenugreek seeds early in the morning is the best thing to do in order to benefit from their effect on the triglycerides present in your blood. Do this regularly for a few days and watch how it lowers triglycerides quickly in your blood stream in a few days time.
The allicin present in Garlic helps lower triglycerides to a large extent. Garlic has been suggested as the most natural method to lower triglycerides by 30-40%. Chew in the garlic for at least 12 weeks and see how the blood pressure drops significantly and how the triglycerides get controlled. Doctors suggest all blood pressure patients to have at least 1-4 cloves daily on an empty stomach first thing in the morning. There are a lot of blood pressure patients who swear by it as one of the most effective ways to lower blood pressure and to lower triglycerides. Using garlic is most common to bring blood pressure down in practically any part of the world.
Have Lots of Water
Have as much water as you can if you want to lower triglycerides in an effective manner. Water not only helps to keep weight in check, but also helps to flush off toxins from the body. Drinking water before meals also leads to reduced calorie intake, especially in the case of middle-aged people. Water also helps to keep the salt levels and sugar levels in the body in check.В It is particularly good for weight loss when it replaces other beverages in your kitchen like caffeinated drinks which are high in calories and sugar. Having at least 20 glasses of water will be one of the fastest ways to keep healthy and to keep most diseases at bay.
Have at least 7-8 hours of sleep when you are in the process lowering triglycerides in your blood stream. Sleep helps you to stay away from tiredness and stress. When you are exhausted, your body lacks the energy to do normal day to day functions including burning calories. Giving adequate sleep will help you in keeping your metabolism in check and will also help you digest food in a better way. Sleep early and get up early when you want to shed those extra kilos and want to control triglycerides. Believe me; this will go a long way in getting the desired results.
One of the fastest ways to lower triglycerides is to limit your intake of processed foods and avoid them altogether. Processed foods have a high content of starch, sugar and are a rich source of added fats and calories, which will only help you pile up more weight as you gorge on them. These are engineered to make you eat as much as possible and can have you craving for more and more of them as you happen to eat them. Stay from processed foods completely if you want to lose weight faster.
- Take the below precautions as well when you are suffering from high blood pressure:
- Eating a nutritious low fat diet and exercise regularly.
- Reduce stress and practice relaxation techniques.
- Maintain a healthy weight and try to reduce weight if you are overweight.
- Decrease salt intake and decrease sugar intake as well, to stay away from high blood pressure.
- Get routine health assessments and blood pressure screening.