Triglycerides are a type of fat that provides us with energy. Knowing the optimal levels of triglycerides is crucial because elevated levels can pose a risk of heart attack or stroke.
However, don’t think that reducing fats will be the most significant step in lowering triglycerides. The main culprits are sugar and carbohydrates with a high glycemic index, which increase triglyceride levels. So, if your triglycerides are elevated, use simple ways to control their levels.
Limit consumption of refined products
If triglycerides are elevated, what to do? Low-quality refined carbohydrates, such as white flour and high-sugar products, cause a sharp increase in insulin levels in the body, leading to a significant increase in triglyceride levels. The only solution is to reduce refined carbohydrates, such as bread, sugar, white flour. Additionally, limit the consumption of fruit juices and dried fruits as they contain simple sugars. To ensure high-quality carbohydrates, consume vegetables, whole grain products, brown rice, oats, black bread, and pasta made from hard wheat.
Reduce sugar intake
If your triglycerides are elevated, limit sugar intake to 5 to 10 percent of daily calorie consumption to keep triglycerides normal. Also, reduce consumption of products containing fructose as it leads to high triglyceride levels. Check labels on product packaging to ensure that the fructose content does not exceed acceptable norms.
Monitor weight
Individuals with excess body weight are at a much higher risk of elevated triglyceride levels. Including simple physical exercises and balanced nutrition will help in weight loss and reducing triglyceride levels. A 10 percent weight loss reduces triglyceride levels by 20 percent. Reduce consumption of high-calorie foods and drinks and include fresh fruits and vegetables in your diet to enhance the effectiveness of weight loss and improve health.
Reduce consumption of harmful fats
Fat accumulates and spreads in the body in the form of triglycerides. A diet rich in trans-saturated fats will contribute to increased triglyceride levels in the blood. Limit consumption of products rich in trans fats and saturated fats, and triglyceride levels will remain within a healthy range.
Avoid consumption of oil, high-fat dairy products, poultry skin, meat, palm oil, coconut oil, and margarine. Check the label on the package and choose products that do not contain trans fats and saturated fats.
Include Omega-3 fatty acids in your diet
You should not completely exclude fats from your diet. It’s not all bad. While excluding the consumption of harmful fats, increase the consumption of healthy Omega-3 fats. Omega-3 fats are beneficial for the heart and effective in lowering triglyceride levels. Products rich in Omega-3: salmon, sardines, tuna, mackerel, trout, etc.
Reduce alcohol consumption
Alcohol should be consumed very rarely as it sharply increases triglyceride levels. During holidays and events, it is better to use refreshing non-alcoholic beverages as an alternative to alcoholic beverages.