Generally speaking, everyone has something about their bodies that they would like to change, with some people hoping to lower their triglycerides: the animal and vegetable fats that are found in foods high in caloric and alcoholic content. Although triglycerides are needed in small amounts for our bodies to operate correctly, many people consume too many of them. Unfortunately, eating too many triglycerides makes one’s adipose tissue store the excess amounts as fat. Thus, as many people know, high triglyceride levels are associated with health problems, such as heart disease, obesity, pancreatitis, and diabetes mellitus. And so, it is paramount for individuals with high triglyceride levels to learn ways that they can lower them, and they can find some tips from health professionals below on how to lower their triglycerides feasibly:
1) Change your diet around: Add foods that are low in fat, while simultaneously high in fiber. Include many white meats (e.g., lean turkey and chicken breast), fresh and organic fruits, whole grain products, and vegetables. Try to limit the amount of “refined ” carbohydrates (e.g., white bread products, pastas, rice, non-grain cereals, etc.) that you ingest, too, along with junk foods, fast foods, and red meats. Introduce yourself to water well, and make it the beverage of choice for all meals and times that you are thirsty. Eat few, if any, saturated fats, while staying away from all foods containing trans fats.
2) Add Omega-3 to your lifestyle: While Omega-3 is easy to get from salmon, tuna, and other fish, many people do not like to eat seafood; nevertheless, fish oils are available for people to purchase, and they are recommended by medical doctors for individuals trying to lower their triglycerides.
3) Exercise more often: Engage in cardiovascular and aerobic exercises, such as jogging, running, bicycling, doing calisthenics, playing a sport, etc. By doing these activities, you are decreasing your weight, and when you are of a lower weight, your chances for having higher levels of triglycerides tends to shrink. Also, you are increasing your metabolism, which helps, too.
4) Avoid caffeine, alcohol, and cigarettes: Decreasing all of these activities helps lower triglycerides. If a person needs to have caffeine or alcohol, experts recommend a maximum of two drinks a day. Cigarette smokers, though, should quit altogether; not even one cigarette is recommended a day.
5) Take Niacin: Your doctor can prescribe Niacin, a drug that has been found to naturally lower triglycerides, to you if you need it badly. If your doctor will not prescribe the drug for you, there are over-the-counter drugs that you can opt to purchase and try for yourself- just make sure they contain Niacin.
6) Cope with stress effectively: Stress can make us eat foods that are not healthy. Thus, engage in activities (e.g. breathing techniques, meditation, yoga, physical exercises, counseling sessions) that will help reduce your stress levels, and thus reduce your urges to eat unhealthy foods.
And so, individuals can decrease their high triglyceride levels; they will just need to change their lifestyle habits, but it will ultimately prolong their lives.