Triglycerides Diet: How to lower triglycerides naturally?

Oct 30 by Joanna

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If you’re overweight, you may be facing a number of health issues, including high cholesterol, high blood pressure and high blood sugar. But there’s still something else you may need to monitor: your triglycerides. Having a high level of triglycerides, a type of fat in your blood, can increase your risk of heart disease. If you didn’t even know about triglycerides, don’t panic. The same lifestyle choices that promote natural weight loss and health can help lower your triglycerides, too.

What Are Triglycerides?

Triglycerides are lipids, or fatty substances, circulating in the bloodstream. The following shows the possible triglycerides ranges:

• Normal — Less than 150 milligrams per deciliter (mg/dL) (less than 1.7 mmol/L)
• Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
• High — 200 to 499 mg/dL (2.3 mmol/L to 5.6 mmol/L)
• Very high — 500 mg/dL or above (5.7 mmol/L or above) Ideally, triglycerides should be no higher than 150 mg/dl.

Elevated triglycerides levels above 400 mg/dl can be particularly dangerous. When you go for a cholesterol screening, your doctor will also check for high triglycerides as part of a test called a lipid panel or lipid profile. You’ll asked to fast for nine to twelve hours before blood can be drawn for an accurate triglyceride measurement. Some basic facts about triglycerides:

• Triglycerides are converted into fatty acids in the body from saturated fats commonly found in foods, such as diary, meat, and fats (for example tropical oils).
• The blood vessels’ ability to dilate is immediately affected after consuming a meal that is rich in triglycerides.
• Elevated triglycerides levels increase risk of developing heart disease.
• People who are severely overweight or have diabetes, whose triglyceride levels are elevated, are at high risk of developing heart disease.

What is dangerous about high triglyceride levels is this: When you eat any meal (high fat or low fat – doesn’t matter), triglyceride levels immediately rise in your bloodstream (and then go back down later). However, after eating foods high in fat – such as hamburger and fries, for example – triglyceride levels literally jump through the roof. This surge can do immediate harm to the blood vessels.

What is more, triglycerides can be deposited as plaque, which prevents arteries from performing their basic function of dilating and allowing blood to flow freely.  This makes the blood vessels less able to dilate, allowing blood to flow to where is needed.

How to lower triglycerides naturally:  3 Simple triglycerides diet tips you can start implementing today

The good news is that heart disease is largely preventable. If you eat wisely, stay physically active, chances are you will lower your triglycerides levels, reducing your chance of developing heart disease and having a stroke.

1. Change your diet and start drinking Green Smoothies. It’s very simple: Just make yourself a green smoothie every day (and drink it, of course!).
   In addition to consuming large quantities of green smoothies, you should be eating a healthy diet consisting mostly of fresh RAW fruits, vegetables, and leafy greens, as well as legumes and whole grains. You need to make drastic changes to your diet – these foods should comprise 80% or more of your menu. Limit or completely eliminate of diary, meats, and processed grains. Especially dark leafy vegetables are CRUCIAL, because they have a tremendously positive influence on our overall health and well-being, and most of us don’t consume nearly enough of them. If you are skeptical about eating large quantities of kale or chard every day, there is an easy way to do that – just make green smoothies – they are delicious and incredibly good for you! Smoothies, like juices, are easy to consume, but their advantage over juices is that they contain lots of fiber, so they don’t cause a sudden rise in blood sugar levels.
2. Lose weight, if you need to. Being overweight or obese increases your likelihood of developing heart disease and stroke even if you have no other risk factors.
3. Get physically active. You need to start moving. Even just 30 minutes of moderate activity a day is enough to begin with. Do whatever you like – you don’t need to join a gym or buy a treadmill, if you don’t want to.  Walk your dog, work in your garden (you can plant some greens to use in your smoothies!), jump on a mini trampoline.  Just get moving somehow, someway, and you’ll help your heart’s health.

The bottom line is that there is really no “special” triglycerides diet, but by consistently making healthy choices, you can get your triglyceride levels under control. And as an side-effect you and your family will reap long lasting health benefits for many years to come.

Questions? Comments? Weight Loss Tips?

Why not add to the conversation in the comment section below! Are you trying to lose weight? What type of diet are you following? What are you struggling with?

Want to share some weight loss tips with fellow readers? I’ll be looking forward to hearing from you!

Thanks!