Home Remedies to reduce Triglycerides
These days everyone seems to talk about cholesterol and triglycerides, and it does seem a bit frightening and ominous. But, what are triglycerides and what is it about them that makes it so terrifying?
What are triglycerides?
Triglycerides are a type of fat, which enters into your bloodstream in three different ways:
- Consumption of foods containing fat
- Consumption of extra calories, carbohydrates, and simple sugars
- Release from the fat stored in the body
How are triglycerides different from cholesterol?
Triglycerides and cholesterol are both types of fat in your blood known as lipids. Triglycerides give much of the energy for cell function, and metabolism of alcohol and cholesterol is used to build cells and hormones.
A simple blood test can reveal your cholesterol and triglyceride levels.
The blood is analyzed and we get to know your triglyceride level, total cholesterol level, HDL cholesterol (high-density lipoprotein or "good" cholesterol) and LDL (low-density lipoprotein or "bad" cholesterol).For an accurate reading, blood samples for a triglyceride test should be taken after a 12-hour period of fasting.
The readings are given below:
- Normal under 150 mg/dL
- Borderline high 150-199 mg/dL
- High 200-499 mg/dL
- Very high 500 mg/dL or higher
Is a high triglyceride level considered a health problem?
Well, the answer is a definite Yes. Studies reveal that elevated triglycerides may contribute to hardening the artery wall, which increases the risk for a stroke, heart attack, and heart disease. Often, high triglycerides are anindication of other conditions such as obesity, poorly controlled diabetes, low thyroid hormones, and liver or kidney disease.
Truly speaking, Triglycerides are a type of fat or lipid found in the blood, which combine with molecules of cholesterol and get deposited on the walls of the blood vessels, contributing to the risk of heart disease.
So, what are you going to do about lowering your triglycerides? Some factors that increase triglycerides in blood are consumption of foods rich in starch and carbohydrate rich foods, alcohol intake, obesity, hypothyroidism, diabetes and kidney disease. So, if you want to reduce your triglyceride levels naturally, lifestyle modification is absolutely essential and it is the first thing you need to do.
Home remedies for lowering Triglycerides
Studies have shown that coriander helps lower the levels of total cholesterol, LDL, and triglycerides. Coriander seeds also have hypoglycemic effects and can be useful in diabetes management. Add two teaspoons of coriander seed powder to one cup of water. Boil the mixture and then strain it. Drink this once or twice a day.
Red onions are beneficial in controlling high cholesterol. Reducing bad cholesterol and boosting good cholesterol levels lowers the risk of developing heart disease. Mix one teaspoon each of onion juice and honey and drink once daily.You could also add a finely chopped onion and one-quarter teaspoon of pepper to one cup of buttermilk. Consume it on a regular basis.
Indian gooseberry, or amla, acts as a natural hypolipidemicagent, that promotes the reduction of lipid concentrations in the serum. Mix one teaspoon of Indian gooseberry powder, or dried and powdered Indian gooseberries, in a glass of warm water.Drink it daily in the morning on an empty stomach.
Apple Cider Vinegar:
Apple cider vinegar helps lower your total cholesterol and triglyceride levels. It is also a great home remedy for a number of ailments including acid reflux, high blood pressure, gout, upper respiratory infections, and others. Mix one teaspoon of organic apple cider vinegar in a glass of water. Drink this two or three times a day at least for a month. You can gradually increase the amount of apple cider vinegar to two tablespoons per glass.
Drinking three cups of fresh orange juice daily can greatly help in reducing blood cholesterol levels naturally because it is rich in vitamin C, folate, and flavonoids.
Coconut oil is considered a beneficial home remedy for high cholesterol, even though it is a saturated fat. Coconut oil contains lauric acid that helps increase HDL - the ‘good’ cholesterol - and improve the LDL/HDL ratio. Add moderate amounts of organic coconut oil to your diet. You can have one to two tablespoons of this oil daily. Do not use refined or processed coconut oil.
Walnuts, almonds, peanuts, hazelnuts, pistachios, and other nuts and seeds are useful in controlling high cholesterol because they are rich in plant sterols and fiber. Walnuts, in particular, have been found to help lower total cholesterol and triglyceride levels.
Tips for lowering Triglycerides naturally
1. Change your eating style:
Adopt a new approach to what you’re eating. Cut down on sodas, diet sodas, ice cream, candies, starchy carbs, sugar laden foods, and beverages. Unhealthy fats (saturated fats and trans fatty acids) are the main culprits of increased triglyceride levels. So, if your triglyceride levels are high, cut down everything that contains these unhealthy fats. Common foods containing saturated fats like red meat, butter, whole milk, some full fat dairy products should be avoided.We are not suggesting you to give these foods altogether – just make a few healthy changes. Don’t eat a high calorie diet. Instead of having foods rich in refined carbohydrates eat a mixture of simple and complex carbohydrates from vegetables, fruits, whole grains, cereals. You can substitute white rice with brown rice.
2. Increase your intake of dietary fiber:
You can achieve normal triglyceride levels as well as total cholesterol levels just by eating a bowl of oatmeal each day. Believe us when we tell you that! This is one of the options that will certainly help in lowering triglycerides naturally, but it will have multiple other benefits to your health.
3. Limit your alcohol intake:
If your triglycerides levels are already high then alcohol is not good for you. Even small amounts of alcohol can significantly increase your triglycerides. You could instead drink healthy beverages like green tea, which can actually lower your triglycerides significantly.
4. Start exercising:
Start moving those muscles! And, keep your weight under control. All of us know that exercise is universally good for the body in so many ways including lowering triglycerides naturally. But, what you should realize is that exercise also builds bone health, prevents depression, improves brain function, makes you happy and cheerful, improves blood pressure, and helps in weight loss too.
5. Limit fructose:
Studies have found that consuming too much of fructose - a type of sugar, leads to high triglycerides.Even the fructose that is found naturally in fruit can increase triglycerides. So people with high triglycerides should watch the types of fruit they eat. Dried fruits, such as raisins and dates, have the most fructose, whereas peaches, muskmelon, grapefruit, strawberries, and bananas are relatively low in fructose.
6. Go in for omega-3 fatty acids:
Fatty fish such as salmon, herring, sardines, hilsa, tuna, swordfish, and carp are abundant in omega-3 fatty acids - a type of fat that is actually good for you. Make sure that you eat fatty fish at least twice a week. People who are already have high triglycerides, can take omega-3 capsules for the extra boost that food alone cannot provide.