How To Reduce Triglycerides Naturally With Indian Food. Top Best 08 Food List
Topic – How To Reduce Triglycerides Naturally With Indian Food
Triglyceride is a type of fat in your blood. When you eat, your body converts calories you don’t need into triglycerides and stores them in fat cells and then uses them as energy.
Triglycerides are important to the body because they give us energy, but too much triglycerides can increase our risk of heart disease.
Conditions that cause high triglyceride levels include uncontrolled diabetes, excessive alcohol, sedentary lifestyles, and increased intake of processed and sugary foods.
Here are 8 easiest ways to reduce your triglyceride levels naturally.
8 Ways Reduce Triglycerides Naturally With Indian Food
1. To lose weight
When you eat more than necessary, your body stores it as triglycerides in fat cells.
Losing weight is a great way to reduce triglyceride levels. Studies show that losing only 5–10% of your total body weight can reduce triglyceride levels by up to 40 mg/dL.
Losing weight, even for short periods of time, can have a lasting effect on triglyceride levels. Your goal should also be to lose weight.
Studies have shown that people who lose weight and regain it reduce their triglyceride levels by 24 – 26 percent.
2. Limit your sugar consumption
Added sugar is a large part of many people’s diets.
When the American Heart Association recommended 6-9 teaspoons of added sugar a day, the average American ate 19 teaspoons a day in 2008.
The hidden sugar is usually hidden in sweets, soft drinks and fruit juices.
Excess sugar in your diet is made up of triglycerides, which can increase blood triglyceride levels, which can lead to other risk factors for heart disease.
A 15-year study found that people who ate at least 25% more calories from sugar were twice as likely to die of heart disease than those who consumed less than 10% of their calories from sugar.
Another study found that added sugar intake was associated with higher blood triglyceride levels in children.
Fortunately, many studies suggest that the addition of low carbs and sugar can reduce blood triglycerides.
Replacing a sugary beverage with water can reduce triglycerides by about 29 mg / dL (0.33 mmol / L).
3. Include more fiber in your diet
Fiber helps us lose weight, and helps us to have more time and prevent more food.
Some common sources of fiber include nuts, grains, and legumes. Being high in fiber reduces the absorption of fat and sugar in the small intestine, which helps reduce the level of triglycerides in the blood.
4. Regular exercise
“Good” HDL cholesterol has the opposite effect with blood triglycerides, meaning higher HDL cholesterol levels may help lower triglycerides.
Aerobic exercise can increase HDL cholesterol levels in your blood, which reduces blood triglycerides.
Studies show that aerobic exercise is particularly effective in reducing triglycerides when combined with weight loss.
Walking, jogging, cycling and swimming are examples of aerobic exercise.
For this amount, the American Heart Association recommends exercising at least 30 minutes five days a week.
The benefits of exercise with triglycerides are most evident in long-term exercise regimen. In one study, jogging two hours a week for four months caused a significant drop in blood triglycerides.
Other research has found that exercising at high intensity for short periods of time is more effective than exercising at a moderate intensity for longer periods of time.
5. Tell them not to change fat
Trans fats are fats that are added to processed foods to increase their shelf life. Trans fats are usually found outside fried foods and baked goods made from hydrogenated oils.
Trans fats have inflammatory properties that can give rise to many health problems.
6. Eat fatty fish two weeks a week
Fatty fish are well known for their heart health benefits and ability to reduce blood triglycerides.
This is mainly due to the content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, which means that it should be avoided in its diet.
Dietary guidelines for Americans and the American Heart Association both recommend eating two fatty fish per week.
In fact, doing so can reduce the risk of dying from heart disease by up to 36%.
A 2016 study found that eating salmon twice a week significantly reduced blood triglyceride concentrations.
Salmon, herring, herring, tuna and mackerel are some fish that are high in omega-3 fatty acids.
7. Omega 3 fatty acids
Omega-3 fatty acids are a polyunsaturated fatty acid that can reduce your risk of heart disease by up to 36 percent.
Some rich sources of omega-3 fatty acids include salmon, herring, tuna, and mackerel. If you are a vegetarian, you can take omega 3 supplements daily.
8. Limit alcohol consumption
Alcohol is high in sugar and calories.
If these calories are not used, they are converted into triglycerides and stored in fat cells.
Although various factors play a role, some studies suggest that moderate alcohol consumption can increase blood triglycerides by up to 53% even in your levels. Triglyceride usually begins.
Other research has linked alcohol consumption to a moderate heart disease risk, while excessive drinking has been associated with an increased risk.