If you’ve recently been told you have high triglyceride levels, you’re not alone.
This common issue can increase your risk of heart disease but the good news is that there are effective ways to manage and reduce your triglycerides.
In this post, we are going to explore 5 ways to lower triglycerides, starting with what causes high triglyceride levels.
Let’s dive in!
What Causes High Triglyceride Levels?
Triglycerides are a type of fat found in your blood and high levels can be caused by various factors including:
- Diet: Eating a diet high in carbohydrates and unhealthy fats can lead to high triglycerides.
- Obesity: Carrying excess weight, particularly around the waist, is linked to higher triglyceride levels.
- Sedentary Lifestyle: Lack of physical activity can increase fat levels in the blood.
- Smoking and Alcohol: Both smoking and excessive alcohol intake are linked to elevated triglyceride levels.
- Underlying Conditions: Certain medical conditions like type 2 diabetes, kidney disease, and hypothyroidism can also contribute.
Understanding the causes is a crucial step towards taking control of your health.
5 Ways To Lower Triglyceride Levels
1. Take an Omega-3 Supplement
Omega-3 fatty acids are incredibly effective at reducing triglyceride levels.
These fats, found in fish oil and flaxseeds, help reduce the liver’s production of triglycerides.
Consider a daily supplement of omega-3s from fish oil, which can lower triglyceride levels by 20-50%.
Be sure to choose a high-quality supplement to avoid contaminants like mercury.
When it comes to fish oil, not all are equal.
Some require taking multiple soft gels (3-4 daily) to get the amount of omega-3s you need.
And out of all the Fish Oil supplements I’ve tried, Inessa’s Advanced Omega-3 is one of the best in quality due to its clinical strength formula.
Each capsule delivers a potent 840mg of Omega 3 oils, far surpassing the daily recommendations for heart health, making it suitable for both general wellness and those at higher risk.
The fish oil is also derived from 100% wild anchovies, ensuring a higher purity than oils from larger fish.
All you need is one soft gel daily, and you’re good to go!
2. Cut Back on Sugar
Too much sugar in the diet is a significant contributor to high triglycerides.
Try to reduce your intake of sugary foods and beverages, including sodas, candies, and baked goods.
Opt for natural sweeteners and increase your intake of whole fruits, which come with fiber that helps regulate sugar absorption.
3. Exercise Regularly
Regular physical activity can lower triglycerides and boost your heart health.
Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, each week.
Increasing muscle mass helps your body burn fat more efficiently, which can reduce triglycerides.
4. Avoid Trans Fats
Trans fats are found in many fried foods, processed snacks, and baked goods, and they can increase triglyceride levels.
Always check food labels and avoid anything that contains “partially hydrogenated oils.”
5. Limit Alcohol
Even small amounts of alcohol can significantly increase triglyceride levels in some people.
If you have high triglycerides, consider limiting or avoiding alcohol to see if it makes a difference.
Lowering Triglyceride Levels
Lowering your triglycerides is a vital step towards improving your heart health and reducing your risk of heart disease.
By incorporating these five strategies into your lifestyle, you can take control of your triglyceride levels and contribute to your overall health.
Remember, any change you make needs to be part of a consistent approach for the best results.
And as always, it’s important to consult with your doctor or healthcare provider before starting any new regiment, especially if you have underlying health conditions or are taking other medications.
Thank you for reading!
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Medical Disclaimer
The information provided on this website is for educational purposes only and is not intended as medical advice. This blog or the writer is not a licensed healthcare professional, and the content should not be used as a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or other qualified healthcare provider before starting any new treatment or making any changes to your healthcare routine.
