Introduction
Triglycerides are a type of fat found in the blood. They are created from the calories we consume from food and drinks that are not used up by our body for energy. High levels of triglycerides can increase the risk of heart disease, stroke, and other health problems. Fortunately, there are several ways you can lower your triglycerides quickly.
Increase Physical Activity
Exercise is one of the best ways to reduce your triglyceride levels. According to a study published in the journal Metabolism, regular physical activity can significantly reduce triglyceride levels. The study found that even moderate exercise, such as walking, can have a positive effect on triglyceride levels.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week. Examples of moderate-intensity activities include walking, swimming, or riding a bike. Strength training exercises, such as weightlifting, can also be beneficial for reducing triglyceride levels.
Follow a Healthy Diet
Eating a healthy, balanced diet is essential for lowering triglycerides. Eating plenty of fruits and vegetables, whole grains, nuts, and legumes can help reduce triglyceride levels. Additionally, limiting saturated fats and trans fats can help keep triglycerides under control.
Fish is an especially good choice when it comes to managing triglycerides. Fish is rich in omega-3 fatty acids, which can help reduce triglyceride levels. Salmon, tuna, mackerel, and sardines are all good sources of omega-3s.
Avoid Sugary Drinks and Foods
Sugary drinks and foods can have a negative impact on triglyceride levels. A study published in the journal Nutrition Reviews found that consuming sugar-sweetened beverages can increase triglyceride levels. Similarly, a study published in the journal Nutrition, Metabolism & Cardiovascular Diseases found that eating sugary snacks can increase triglyceride levels.
To avoid sugary drinks and foods, opt for water instead of soda or other sugary beverages. When it comes to snacks, choose fresh fruit or unsalted nuts instead of candy or cookies. Additionally, limit added sugars in your diet and read labels carefully to identify hidden sources of sugar.
Eat More Fiber
Eating more fiber can also help reduce triglyceride levels. A study published in the journal Clinical Nutrition found that increasing dietary fiber intake was associated with a decrease in triglyceride levels. Soluble fiber, in particular, has been found to be effective in reducing triglyceride levels.
Good sources of soluble fiber include oatmeal, apples, oranges, carrots, and beans. Aim to get at least 25 grams of fiber per day. You can also take a fiber supplement to help meet your daily fiber needs.
Take Omega-3 Fatty Acid Supplements
Omega-3 fatty acid supplements can also be beneficial for reducing triglyceride levels. A study published in the journal Atherosclerosis found that taking omega-3 fatty acid supplements significantly reduced triglyceride levels. The study concluded that omega-3 fatty acid supplements are an effective treatment option for people with high triglycerides.
Fish oil is the most common source of omega-3 fatty acids. It is available in capsule form and can be taken daily. Other sources of omega-3 fatty acids include flaxseed oil and krill oil.
Reduce Alcohol Intake
Alcohol can also have an effect on triglyceride levels. A study published in the journal Current Opinion in Lipidology found that drinking excessive amounts of alcohol can raise triglyceride levels. Therefore, it is important to limit your alcohol intake if you want to lower your triglycerides.
The Dietary Guidelines for Americans recommend no more than two drinks per day for men and one drink per day for women. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
Conclusion
High triglyceride levels can increase your risk of heart disease and stroke. Fortunately, there are several steps you can take to lower your triglycerides quickly. Increasing physical activity, following a healthy diet, avoiding sugary drinks and foods, eating more fiber, taking omega-3 fatty acid supplements, and reducing alcohol intake can all help lower triglyceride levels.
If you are struggling to lower your triglyceride levels, talk to your doctor. They may be able to provide additional advice and recommend lifestyle changes or medications to help you reach your goals.
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