You’ve memorized your last 3 blood pressure readings. After getting a physical every year, you record your cholesterol numbers in a spreadsheet. But, do you know how high your triglycerides are? Triglycerides are a kind of fat that is stored in your blood. At mealtime, your body transforms the calories you don’t need immediately into triglycerides. According to the Mayo Clinic, “If you regularly eat more calories than you burn, particularly “easy” calories like carbohydrates and fats, you may have high triglycerides.” Because having elevated triglycerides increases your risk of developing heart disease, keeping this number under the recommended threshold is imperative. To boost your heart health, consider the following 6 natural ways to lower triglycerides.
Slash Sugar Intake
Many Americans’ diets are loaded with added sugars. Besides contributing to obesity, these detrimental sugars can lead to high triglyceride readings as well. To lower your triglycerides, slashing your sugar intake is a good place to start. Aim for no more than 5 percent of your daily calories to derive from added sugars. Some of the most common culprits of added sugars include:
- Fruit drinks
- Prepackaged meals
To control your sweet cravings, reach for natural sources of sugar such as fruits. Rid your pantry, refrigerator, and freezer of tempting treats. Instead of stocking up on ice cream and cookies at the grocery store, fill your basket with:
Fill Up on Fiber
Do you gravitate toward sugar laden snacks when you feel hungry during the mid-morning or early afternoon hours? Perhaps, you visit the vending machine at your place of business on a daily basis. To feel full longer, you need to fill up on fiber during mealtime. For instance, indulge in a large bowl of oatmeal for breakfast. Load your lunch plate with fiber rich vegetables and whole grains. And, don’t forget to pack that piece of fruit for dessert. By eating foods that pack a fiber punch, you might not even feel the need to grab a snack.
Consume Omega-3 Fatty Acids
Omega-3 fatty acids are believed to contribute to lower triglyceride levels. These types of beneficial fats are found in foods such as:
To improve your heart health, strive to consume at least two servings of fish on a weekly basis.
If your triglycerides are off the charts, avoiding alcohol might help. Some medical experts believe drinking even small servings of alcohol can lead to spikes in triglyceride levels. If you live for cocktails, experiment with non-alcoholic varieties prepared with natural fruit juices.
Shed Some Pounds
For many people, losing weight is an effective way to lower triglyceride numbers. By merely shedding 5 to 10 percent of your body weight, you may decrease your triglycerides by an astonishing 20 percent.
Exercise is another one of the most effective ways to lower triglycerides. Strive to work out for a minimum of 30 minutes on most days of the week. The act of exercising alone might slash your triglycerides. And, if you’re overweight, you will probably shed some pounds too. This pleasant side effect of working out may help you lower your triglycerides even more.
More people are thriving during their golden years than ever before. To improve your odds of celebrating your 100th birthday, having a healthy heart is crucial. By trying one or more of the aforementioned 6 ways to lower triglycerides, you may be able to improve your heart health and the quality of your future.