Triglycerides are one of cholesterol types -- it is a type of fat that can be found in the blood! Having high level of triglycerides is not good for your health. Fortunately, this problem is treatable and preventable. So, what you should do on how to lower triglycerides with lifestyle changes? Let’s explore more this issue!
You might also like to know more tips about how to decrease LDL and top foods to decrease cholesterol level, before continuing!
You might also like to know more tips about how to decrease LDL and top foods to decrease cholesterol level, before continuing!
Generally, the normal triglycerides level should be less than 150-199 mg/dL, and higher than this number can be categorized into high level! Furthermore, the safe level of your triglycerides is also influenced by other health conditions that you have.
If you have been diagnosed with heart disease or other health problems associated with high cholesterol, your doctor may ask to get a lower level of total cholesterol (including lower level of triglycerides). Talk more with your healthcare provider to find out how low you should go for the safely level of your total cholesterol (particularly for LDL cholesterol)!
Like LDL (low-density lipoprotein or familiar called as bad cholesterol), higher triglycerides also can put you at higher risk of serious health problems, particularly like heart disease. Sometimes this condition also can raise your risk of experiencing metabolic syndrome signs.
In essence, your body needs certain amounts of triglycerides -- the body needs them for energy! But if their level is high, this is not good for your health!
With the right lifestyle changes, you can get a significant benefit to lower triglycerides! The following are some common suggestions on how to reduce triglycerides:
- Make sure you consume alcohol in moderation or avoid it if necessary! Some studies found that alcohol can give contribution to increase the level of your triglycerides.
- Consider what the fats you eat! Avoid consuming unhealthy foods, especially foods that high in saturated fats (like cheese, butter, and meat) and trans-fats. You can try with better fats (polyunsaturated & monounsaturated fats), such as; fish, nuts, olive oil! Furthermore, fish like sardines, salmon, mackerel, and tuna also contain omega-3s which also can be helpful to lower triglyceride.
- Do more physical activity! Having regular exercise for about 30 minutes at least 5 times a week will be helpful to keep fit and reduce triglycerides. If this is your first time to get regular exercise, you can start slowly. And make sure you do your exercise with fun so thus you can do it regularly! Choose a kind of exercise that you can enjoy!
- If you are being overweight, you need to get back your healthy weight because obesity can cause high level of triglycerides! And you can get back your ideal weigh by having regular exercise and diet.
What else you should know?
There are no any symptoms that occur when you have high cholesterol (including high triglycerides). Therefore, it is important to check your cholesterol levels by having regular screening tests. Ask to your healthcare provider to get to know how often you should get regular tests!
Sometimes, your doctor may also recommend taking some medications, which may include: niacin, fibrates, and statins!
And if you want to take omega-3 supplements to lower triglycerides, make sure you talk first with your doctor, especially if you also have other health problems. Make sure these supplements are safe for your conditions!
In addition, read also the previous post about how much cholesterol in an egg?
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Reference: WebMD and MayoClinic
Image credit to ‘shutterstock’ for illustration
