Written By: Shraddha Rupavate | Published : May 15, 2014 6:22 PM IST
Triglycerides are nothing but a type of fat or lipid found in blood. They combine with molecules of cholesterol to get deposited on the walls of the blood vessels, contributing to the risk of heart disease.
Normal blood triglycerides level is less than 150 milligrams per deciliter (mg/dL). Triglyceride level between 150 and 199 mg/dl is considered the borderline range, whereas level between 200-499 mg/dl is relatively high and may require medicines for control.
High level of triglycerides in blood could be due to a lot of reasons, mainly arising out of unhealthy lifestyle pattern. Some factors that increase triglycerides in blood are consumption of foods rich in starch and carbohydrate rich foods, alcohol intake, obesity, hypothyroidism (decreased thyroid hormone), diabetes and kidney disease. So, if you want to reduce your triglyceride levels naturally, lifestyle modification is the first thing you need to do. Here's how:
1. Avoid unhealthy fats: 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. You should completely avoid trans fat sources like margarines and other processed foods. Check the nutrition labels of packed foods for their tans fat content.
2. Modify your diet: 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. You can eat whole grain pastas and breads.
3. Keep your weight under control: Regular physical activity is a must because it will help you lose weight and burning your fat stores and get rid of excess triglycerides.
4. Limit alcohol intake: If your triglycerides levels are already high then alcohol is a poison for you. Even small amounts of alcohol can significantly increase your triglycerides. Instead drink healthy beverages like green tea, which actually has triglyceride lowering ability.
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