High Triglycerides Diet to Lower Triglycerides Levels
But with healthy lifestyle changes and this high triglycerides diet to lower triglycerides, you can lower triglycerides pretty fast.
And although most heart health focuses on lowering high cholesterol, once you really understand the dangers of high triglycerides levels, you’ll realize that a good high triglycerides diet should be your main priority.
The importance of a healthy diet to lower triglycerides is very simple.
High triglycerides levels increase your risk of both heart disease and stroke – two major causes of premature death – by as much as 300%.
Why & How to Lower Triglycerides Naturally
Although high cholesterol gets much more attention, the latest studies show that high triglycerides levels may be the most significant indicator of stroke and heart disease risk, even if you have low cholesterol.
However, in most cases, it’s not difficult to lower triglycerides. But even though it's simple, it still takes making some radical lifestyle changes.
Radical? Yes, since the cause of high triglycerides is a sugar-shocker!
For example, high triglycerides are prevalent among diabetics, alcoholics and overweight people. And the major causes of high triglycerides are:
• Having diabetes,
• Being overweight,
• Smoking cigarettes,
• A high glycemic diet,
• Lack of daily exercise,
• Fasting and overeating,
• Eating too much bad fat,
• And not enough good fat.
But here’s the sugar-shocker. High triglycerides levels are mainly caused by over-eating unhealthy carbohydrates that turn into sugar. And a good high triglycerides diet eliminates all those high glycemic carbs.
Healthy High Triglycerides Diet & Lifestyle
Here are the 7 basic steps, including the best diet to lower triglycerides:
1. Eliminate high glycemic food. By avoiding sodas, pastries, candies, white bread and other "bad" carbs on a low glycemic diet, you also cut down on the calories and “bad” fats that raise triglycerides levels.
2. Eat a healthy low calorie diet. All the calories you eat and don’t use get turned into triglycerides and stored as fat. A healthy low calorie diet of lean protein, vegetables, fruit and whole grains can lower triglycerides.
3. Lose weight and maintain it. You don’t need to lose weight fast, just losing 5 to 10 pounds of excess weight helps to lower triglycerides.
4. Eat good fats, avoid bad fats. Choose omega 3 fish and lean poultry over red meat, high in saturated fats. And use olive oil and other sources of “good” fats, instead of bakery products high in “bad” trans-fats.
5. Limit or stop drinking alcohol. Alcohol is high in both sugars and calories and even very small amounts can raise your triglycerides levels. If you must drink alcohol, limit your drinks to no more than one a day.
6. Avoid smoking and smokers. If you smoke or use tobacco, you definitely need to quit. Also avoid breathing in tobacco fumes.
7. Find a way to exercise daily. Regular physical activity can reduce your blood pressure, and lower both “bad” cholesterol and high triglycerides levels. If possible, aim for at least 30 minutes of exercise a day.
You also need to maintain healthy normal blood pressure levels and, if you're a diabetic, it's essential that you control blood sugar levels too.
Normal Triglycerides and High Triglycerides Levels
It's important to keep your blood plasma triglycerides levels below 150 mg/dl. High triglyceride levels of 150 or above increase your risk.
Counts of 150 to 199 mg/dl are considered borderline high triglycerides.
And high triglycerides levels of between 200 and 500 mg/dl have been found to put you at serious risk. Needless to say, counts over 500 mg/dl are very high triglycerides and are extremely risky and dangerous.
Now you know the dangers of high triglycerides levels and how to lower triglycerides naturally. So it's time to make the lifestyle changes, beginning with our healthy high triglycerides diet to lower triglycerides levels.
More Commonsense Health for You:
Low Glycemic Diet of Low Glycemic Foods
Unhealthy Food to Avoid & Foods NOT to Eat
Top 10 Healthiest Foods for Eating Healthy Meals
Complex Carbohydrates Foods List of Healthy Carbs
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Posted in: Diet & Nutrition
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