You’ve heard so much about the need to maintain a normal cholesterol level, particularly LDL (the bad cholesterol) and HDL (the good cholesterol). But there’s another number that’s also important in terms of heart health – your triglyceride level. If this number is too high, it’s important to bring it down into the normal range to decrease your risk of several medical conditions including heart disease and diabetes. Here’s how to lower triglyceride levels naturally.
What exactly are triglycerides and why is an elevated level significant? Triglycerides are basically fat which is carried in chemical form in the blood where it can be detected by a blood test. While triglycerides can be raised by too much fat in the diet, an elevated triglyceride level can also be the result of eating a diet high in carbohydrates since triglycerides can be synthesized from carbohydrates when they’re too many of them in the diet.
Another cause? Simply, eating too many calories can result in high triglyceride levels. Elevated triglyceride levels are more commonly seen in people who are obese or have diabetes. Other factors that can raise triglyceride levels include excessive use of alcohol, certain medications, and an inactive lifestyle. Occasionally, high triglyceride levels can be associated with an underlying medical problem such as an underactive thyroid.
Why are high triglyceride levels concerning? Elevations in triglycerides can increase the risk of a condition known as metabolic syndrome which, in turn, elevates the risk of diabetes and heart disease. It also raises the risk of pancreatitis, or inflammation of the pancreas, particularly if high triglycerides are associated with excessive alcohol consumption.
Once you know the cause, what can you do to lower triglyceride levels? While some doctors are quick to recommend medications to lower triglyceride levels, there are some effective ways to decrease triglycerides naturally.
First, it’s important to reassess your diet. If you’re overweight or consuming too many calories, it’s time to cut back on high carbohydrate, processed foods and switch over to whole grains. Eliminating white rice, white bread, potatoes, and simple sugars from your diet is one effective way to decrease triglyceride levels. If you’re overweight, losing weight and starting an exercise program can help to bring them down. If you’re have more than one alcoholic drink per day, it’s important to cut back since excessive alcohol consumption can raise triglycerides.
Studies have also shown that adding the omega-3’s found in fish oils to your diet can help to decrease triglyceride levels in the blood. To have an effect, you may need a higher dosage of omega-3’s than is easily achievable through diet alone. Most experts recommend 1800 mg. or more to lower triglyceride levels. Ask your doctor if he would recommend this in your case since fish oil supplements may be unsuitable for some people, particularly those on blood thinners. You should also check with your doctor to see if the medications you’re currently taking could raise triglyceride levels.
Taking steps to lower triglyceride levels can reduce your risk of metabolic syndrome, pancreatitis, and heart disease. If natural methods to lower triglyceride levels doesn’t work, you may need prescription medications. Whatever you do, don’t ignore this important number.
