Why Triglycerides Are a Risk to Our Health and How to Lower Them
Blood lipid tests are crucial and can significantly impact our health. High triglyceride levels can cause nearly irreversible damage. How can we avoid this?
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One of the key components of a general blood test is the report on our blood lipid levels. In other words, triglyceride levels, which are published alongside cholesterol levels. Elevated triglyceride levels result from consuming saturated fat, high amounts of trans fat, excessive carbohydrates and sugar, lack of physical activity, being overweight or obese, consuming alcohol, and more. Genetic factors can also contribute to high triglyceride levels.
For those wondering how to reduce these levels, here are four strategies from a health website. If you're dealing with heart diseases, vascular issues, or high blood lipid levels, consult with your doctor first, but here are four ways to reduce blood fat levels:
1. Exercise and Weight Management:
It's recommended to engage in 30-45 minutes of activity most days of the week. Additionally, consider walking or taking the stairs instead of the elevator, doing more housework, engaging in active play with children, and integrating more physical activity into your routine.
2. Dietary Adjustments:
Reduce the intake of simple carbohydrates, processed foods, and sugars. Limit foods like white grains, white flour, white bread, white rice, sugar, sugar syrup, honey, date syrup, cookies, cakes, candies, and sugary drinks. Also, increase fiber intake. Incorporate oats, leafy vegetables, whole grains, legumes, and fresh fruits and vegetables into your diet.
3. Lifestyle Changes:
Avoid smoking, which damages blood vessels and raises heart disease risk; limit alcohol, which can elevate triglyceride levels; and ensure sufficient sleep since lack of rest can disrupt digestive system balance.
4. Add Supplements Like Fish Oil
Fish oil supplements are rich in omega-3 fatty acids, proven beneficial for reducing triglycerides. Also, add fiber supplements. Turmeric can help too: this spice is known for its anti-inflammatory properties that may aid in lowering triglyceride levels. According to the website, turmeric can be used as a spice in cooking or as a dietary supplement.
