How to Reduce Triglycerides Naturally through Lifestyle and Diet

Want to learn how to reduce triglycerides naturally?

Triglycerides, a type of fat found in the blood, are a major source of energy. They are the most common type of fat found in your body. The body uses these fats for quick energy under normal circumstances and turns anything extra into triglycerides (regardless of the kind of food eaten - fat, proteins or carbohydrates) that can be stored in fat cells for future use.

In 1994, a study linked triglycerides to coronary artery disease, accounting for roughly 200,000 deaths each year. You may have high triglycerides if you generally eat more calories than you burn.

There are several conditions that can cause elevated triglycerides levels, including obesity, kidney disease, certain thyroid conditions, poorly controlled diabetes, drinking an excessive amount of alcohol, as well as regularly eating more calories than you burn. There are also certain medicines that may elevate triglyceride levels, including estrogen and birth control pills.

Reducing one's triglyceride levels is an easy fix and involves little more than lifestyle changes as its main therapy. While other risks play a part in coronary artery disease (high blood pressure, smoking, etc), for every percentage elevated triglyceride levels drop, so do the chances of heart disease. For this reason, it is essential to reduce triglycerides by incorporating good dietary practices and avoiding the use of tobacco products.

As you learn how to reduce high triglyceride levels, it would be useful to know that high triglycerides may have a genetic basis, although that is rare.

Sufferers generally experience few signs and symptoms. However, in some cases, its presence (fatty deposits) may be seen under the skin. They are called xanthomas. Elevated levels can cause pancreatitis (inflammation of the pancreas), which in turn can cause abdominal pain, nausea, appetite loss, vomiting and fever. It is thus important to reduce triglycerides if they are too high.

If you have high triglycerides and are overweight, one of the best things you can do is cut down on calories until you reach a more desirable weight. This calorie cut must first include those contained in foods known to raise triglyceride levels - fats (saturated and trans as well as cholesterol), red meat proteins, carbohydrates, and alcohol (small amounts can lead to considerable plasma triglyceride level changes).

One tip for how to reduce triglycerides is to eat plenty of fresh and raw fruits and vegetables, as well as low-fat dairy products - yogurt, cottage cheese or Parmesan cheese.

Substitute desirable polyunsaturated fats (canola oil, olive oil) for the more undesirable saturated fats. Substituting sugary, white flour based carbohydrates for fats does not help, but instead, not only raise triglyceride levels, but decrease HDL (beneficial) cholesterol as well.

Substitute fish high in omega-3 fatty acids, like mackerel, sardines, albacore tuna, trout and salmon, for red meats which are high in saturated fat. According to recent research, the DHA, DPA and / or EPA in the fatty acids found in salmon and other cold water fish decrease levels of triglycerides while cutting risk of stroke or cardiac arrest by 40%. These fatty acids reduce cholesterol, blood pressure, irregular heartbeat, and hardening of the arteries; not to mention, they also relieve arthritis and depression. You can find them in flaxseed oil as well.

To help in your efforts to reduce triglycerides, get at least 30 to 45 minutes of low impact aerobics as many days of the week as you can. Exercise will increase HDL (beneficial) cholesterol while burning off excess triglycerides.

To learn more about lowering triglycerides naturally, read the other related triglycerides articles and pages.

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