Lowering Triglycerides.

Lowering your triglycerides without medication is always the first option exercised by your doctor – unless your triglyceride levels are very high and/or you are at a high risk of a heart attack or stroke. High triglycerides can be brought down to normal levels without medication by following certain guidelines.

Lower Triglycerides Naturally.

1)      Lifestyle Habits to Lower Triglycerides.

2)      Healthy Diet to Lower Triglycerides

3)      Physical Activity and Exercise to Lower Triglycerides.

Treatment and medicines to reduce triglycerides are indicated when the triglyceride levels are too high or even when the doctor, after evaluating the patient, feels that risks of stroke are high. Otherwise, with not very high levels of triglycerides, these three guidelines can help you reduce your triglyceride levels within normal levels without any medicines.

1) Life Style Habits to Lower Triglycerides.

Follow certain healthy lifestyle habits to lower triglycerides.

• Quit smoking. Stopping your smoking will increase the HDL cholesterol (good cholesterol) levels and improve the health of your heart.
• Stop or limit alcohol intake to two pegs in men and one peg in women. (one peg = 60 ml). Alcohol is a major source of calories which get converted into fat, thereby raising your triglyceride levels. It has also been known to prevent burning of fats.
• Lose weight if you carry excess of it and maintain an optimum weight. Read diet to lose weight, to know what foods will help you lose weight. These two links will tell you effective weight control measures to help you achieve a healthy weight.
• If you are diabetic or hypertensive or have high cholesterol, follow the necessary restrictions and medical advice.

2) Triglycerides Diet.

There are a few do’s and don’ts for a diet to lower triglycerides without cutting down on your nutrition.

• Calories. Reduce your calorie intake. Read and educate yourself by reading Calorie content in common foods.  This will give you a good idea of what you should eat and what you should avoid.
• Carbohydrates and Sugar. Reduce your intake of sugars and refined foods. This is because anything that increases blood glucose levels will increase blood triglyceride levels. The reason being that it is the increase in carbohydrates that  causes  the conversion of glucose into triglycerides (fats). Choose the right carbohydrates in your foods. Avoid simple carbohydrates and eat more of complex carbohydrates and fiber. Simple carbohydrates break down into sugar quickly and cause increase in blood sugar levels. Complex carbohydrates, on the other hand, are slowly absorbed and digested and therefore the release of sugar into the blood stream is gradual, thereby preventing any sudden rise in blood sugar. For knowing what to avoid and what carbohydrates to eat or if you have an associated diabetes condition, do read diet for diabetes.
• Cholesterol. Reduce cholesterol in your foods. This is because having high triglycerides and high cholesterol will increase your risk of heart disease to a great extent. Read diet for cholesterol and you will know what cholesterol foods to eat and avoid.
• Fats. Know what fats to eat. Avoid trans fats and saturated fats. Eat more of unsaturated fats, which include monounsaturated and polyunsaturated fats. This is very important for reducing triglycerides.

Summary of diet and foods for lowering triglycerides:- Going to the links mentioned above will guide you to choose specifically, the right foods to incorporate in your diet in order to reduce your triglycerides. The triglyceride diet will also tell what foods you should avoid. They are not different from each other and will tell you in short the following:

• Choose whole grains and cereals.
• Eat plenty of fruits and vegetables.
• Non or low fat milk and milk products.
• Choose unsaturated fats.
• If you have an associated condition or even otherwise to prevent a heart attack, read diet for healthy heart.
• Avoid red meat and eat fish and chicken without skin.
• Use olive oil or canola oil in your cooking.
• Eat grilled, baked or roasted. If you have to fry, use minimal of the oils mentioned above.
• Eating one or two cloves of crushed raw garlic everyday with meals will be great to lower high triglyceride levels.
• Read natural remedies to lower cholesterol . These natural remedies are time proven and have helped people reduce their cholesterol and triglyceride levels without any medication or at least have helped to lower the doses of medicines.
• Know and avoid foods high in triglycerides.

3)  Exercises for Lowering Triglycerides.

Before you start your exercise program to reduce triglycerides, you must consult your doctor about your health condition and find out if it is safe to start your exercise.

• Exercise daily to burn calories. Even walking for 30 minutes will be great. Certain exercises with their calorie burning capacity are described here. Exercise programs such as walking, jogging and aerobics help you in the following ways:
• Lower total cholesterol,
• Lower LDL, the bad cholesterol,
• Lower triglycerides,
• Increase levels of HDL, the good cholesterol. This is very critical factor in preventing heart disease.

The frequency, duration and intensity of exercise is very important to control triglyceride levels. You could google and read ACSM guidelines for exercise testing and prescription. (ACSM – American College of Sports Medicine).

Our Other Posts on Triglycerides.

1) Triglycerides.2) Low Triglycerides 3) High Triglycerides 4) How to lower triglycerides. 5) High Triglycerides Treatment.6)High triglyceride foods.

Related posts:

1. Foods High in Triglycerides.
2. Triglycerides.
3. Low Triglycerides.
4. High Triglycerides.
5. How to Lower Cholesterol with Lifestyle Changes.
6. Treatment of High Triglycerides.
7. Cholesterol Levels.