How to Lower Triglyceride Levels Naturally | Lower Triglycerides Naturally

Triglycerides are a type of fat that like LDL cholesterol can be a major risk factor for the development of heart disease if their levels get too high in our blood stream and cells. Triglycerides are the most common form of fat that we find in foods and within our own bodies. Most of our body fat is stored in the form of triglycerides to be released as energy when needed. This is a normal process of the body, but we can have too much of a good thing!

Excess triglycerides in the blood and body are mostly caused by two main factors

1) Eating foods high in saturated fats. Most of the saturated fat is in the chemical form of triglycerides. So eating a lot of red meat and dairy products (especially if they are not reduced fat) is one major cause of high triglyceride levels.

2) Eating excessive calories, particularly in the form of carbohydrates. If we consume more calories in a meal than we need then the excess calories are turned into triglycerides. This raises blood levels of triglycerides and increases the amount of triglyceride fat cells stored in the body. Carbohydrates are more of a problem, especially in the form of sugar. Pure sugar usually provides more energy than the body can use in one go and is often turned immediately into triglycerides.

Besides these two main causes of raised triglyceride levels there is a third but less prominent cause - diabetes type II. If untreated, diabetes type II will raise blood levels of triglycerides.

If we are looking for a way to lower triglycerides naturally to avoid medications and their possible side effects then being smart about our food choices is really the key. We can even combine the correct foods with medication safely until our triglyceride levels are safe enough that we can stop taking medications. Of course it is always important to consult your doctor first before making such changes. So here is a list of the foods that we really need avoid or cut down dramatically.

1) Foods that are a rich source of saturated fats such as red meats and dairy products.

2) We also need to avoid foods that contain trans fats and hydrogenated fats. These are also bad news.

3) Sugar. Yes this can be a tough one, but sugar readily converts into triglycerides. Sugar comes in many guises. When checking labels for food it is recommended to avoid foods that contain more than 5 grams of sugar per 100g of the product.

4) Alcohol. Wine, beer, spirits are basically fermented sugar and even small amounts have been shown to raise triglyceride levels!

Foods That Lower Triglycerides
Whole grains, white meat, fish, fruits, vegetables, legumes, nuts and seeds should compromise most of the diet needed to help lower triglycerides. There are however several kinds of food that are especially effective at lowering trigylcerides.

1) Fatty fish such as salmon, mackerel and tuna are great for helping to lower our triglyceride levels. Fatty fish are great source of omega-3 fatty acids. Research shows that a high intake of omega-3 fatty acids in the diet is a great help in the battle against high triglycerides. If you don't like fish then omega-3 fish oil supplements are great alternative. In fact it doesn't hurt to take them anyway!

2) Flax seed oil is also great source of omega-3 fatty acids and is a good alternative for vegetarians.

3) Go for the mono-unsaturated oils too! Olive oil and avocados are a great alternative to butter and most margarines (smart balance is an exception). People who eat diets higher in mono-unsaturated fats are much less likely to have cardiovascular problems like high blood pressure, high cholesterol and high triglycerides.

Being overweight is associated with high triglycerides for the simple reason that most of the excess stored fat is in the form of triglycerides. So if you are overweight then losing the excess pounds is an important part of lowering triglyceride levels. 

Exercise has been shown to help in lowering triglyceride levels. It is recommended to engage in cardiovascular exercise and weight training exercises for 30 minutes at least 5 times per week to gain the best triglyceride lowering effects.