This is a type of fat present in the blood, which if increases, increases the risk of serious diseases like heart attack, stroke and pancreatitis. Let us know in detail what triglyceride is, how it increases and with which home remedies and diets it can be controlled.
What is triglyceride?
Triglycerides are a type of lipid (fat) found in our blood. When we eat excess calories or carbohydrates, the body converts these extra calories into triglycerides and stores them in fat cells. When the body needs energy, this fat breaks down and provides energy. But if you eat more calories than you burn, especially sweets, junk food or alcohol, then this fat gets accumulated and the triglyceride level in the blood increases. It can block blood vessels, increasing the risk of heart attack, stroke and high BP manifold.
Hidden reasons for increasing triglycerides
Bad diet: Refined grains, junk food, sugar, and fast food increase triglycerides rapidly. Eating processed food several times a day can also increase the risk of death by 60%.
Drinking more alcohol: The extra sugar and calories present in alcohol go to the liver and increase triglycerides very rapidly.
lack of sleep: When you don’t get enough sleep, stress hormones increase in the body, which increases your risk of blood pressure, obesity, and diabetes — all of which drive triglycerides up.
Stress: Stress increases inflammation in the body and ‘VLDL cholesterol’ in the liver, which increases triglyceride levels.
Genetic causes: Some people have a genetic condition called familial hypertriglyceridemia, in which this fat naturally builds up in excess. In such cases the level can go up to 4000 mg/dL.
Side effects of medicines: Some medications (such as steroids, beta blockers, or hormonal medications) can increase triglycerides by 5% to 200%.
How to reduce triglycerides
Exercise daily: Walk, yoga or cycling for at least 30 minutes every day. With this the body burns fat and the triglyceride level decreases.
Avoid sugar and refined carbohydrates: Give up white bread, sweets, cold drinks and salty snacks. Due to these, blood sugar increases rapidly and fat gets accumulated.
Keep weight under control: With increase in body fat, triglyceride also increases. By losing weight this level can reduce by 20-30%.
Choose healthy fats: Consume healthy fats like mustard, olive or coconut oil. Omega-3 fatty acids (found in fish) are helpful in reducing triglycerides.
Reduce alcohol consumption: Don’t drink alcohol more than once or twice a week. Alcohol increases triglycerides most rapidly.
Consult a doctor: If the levels do not come under control even after changing the lifestyle, then the doctor can give medicines like fibrates, omega-3 supplements or statins.
Stay away from these foods (high triglycerides are harmful)
Fried and Junk Foods
Sweets, Desserts, and Sugary Drinks
Refined carbohydrates (white rice, flour, pasta)
alcohol
Full fat dairy, ghee and red meat
Best 5 foods to reduce triglycerides
Soya Chunks: It contains plant protein and less fat. It reduces bad cholesterol and keeps blood fat level balanced.
Fatty fish (e.g. salmon, tuna): The Omega-3 fatty acids present in it reduce triglycerides and strengthen the heart.
Avocado: It contains good fat (monounsaturated fat) which reduces bad fat and balances blood lipids.
Coconut Oil: Consuming coconut oil in limited quantity improves metabolism and reduces bad fat.
Garlic: The antioxidants and anti-lipid agents present in it reduce blood fat and improve blood flow.
Triglyceride is not just a number, but an indicator of your heart health. If it is more than 150 mg/dL, be alert immediately. You can control this invisible enemy by adopting a balanced diet, regular exercise, adequate sleep and a stress-free lifestyle.
Remember – a healthy heart is the key to a long and happy life.