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How to lower high triglycerides naturally and easily

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What are high triglycerides and what are their risks?

When the triglyceride level is high, this means that the triglyceride value is above 150 mg/dL, which drops to 100 mg/dL when the person has heart problems.

One of the main causes of high blood triglycerides has to do with excessive caloric intake, especially because the person tends to eat foods that are high in triglycerides.

Therefore, its risks are more than evident: having high levels of triglycerides, especially when these are maintained over time, directly influences the appearance of cardiovascular problems and arteriosclerosis, which consists of a disease that causes an increase in the thickness of the arteries, as well as their loss of elasticity, causing an accumulation of plaques inside them.

When do we get high triglycerides? Your abnormal values in your blood test

When we speak of high triglycerides we always refer to those triglyceride values that are abnormally high, which means that they are obviously not at levels considered normal (and therefore in healthy numbers).

And when are triglycerides considered to be elevated? As we briefly mentioned at the beginning of this article, triglycerides are high when their values exceed 150 mg/dL. That is, they are considered normal – and acceptable – values when the triglyceride figure is less than 150 mg/dL.

However, as indicated from Medlineplus in the case of a high level, values above 199 mg/dL are considered high, and very high when it reaches 500 mg/dL (or higher).

We can summarize the triglyceride values in the following section:

Normal: Less than 150 mg/dL
Normal-high: 150 – 199 mg/dL
Height: 200 – 499 mg/dL
Very high: 500 mg/dL or higher

On the other hand, we must take into account that these ranges may vary slightly from one laboratory to another. But the figures or values indicated are the average figures that are usually used in the measurement of triglycerides in blood.

How to lower high triglycerides?

1. If you are overweight, the ideal is to lower your weight

Whether you are overweight or obese, it is advisable to reduce – gradually and moderately – that extra weight, mainly because it can help lower high triglyceride levels.

One very useful option is to try to change our eating habits. To do this, we need to consider which ones may not be as healthy as we think. Perhaps we tend to snack between meals, regularly consume sweets and other unhealthy snacks… However, we will talk about the diet to follow in a future section in more detail.

2. Take care of your diet

Opt for foods that are good for high cholesterol, mainly because they not only help lower LDL cholesterol, but also triglycerides, while increasing HDL (the good cholesterol that cleans the arteries).

When it comes to losing weight and changing your diet, the ideal thing to do is to also reduce your calorie intake, mainly those called empty calories, while avoiding very fatty, sugary and refined foods as much as possible.

You will also need to eliminate trans fats and replace them with much healthier and more nutritious fats. This type of fat is found in olive oil, fruits such as avocado and blue fish (salmon or tuna), to name just a few examples.

Fries and triglycerides

3. Foods high in triglycerides to avoid

There is no doubt that one of the main causes of high blood triglycerides has to do with excessive caloric intake, especially since the person tends to consume foods with high triglyceride content. Here are some of those foods:

Foods rich in saturated fats: we find saturated fats mainly in animal fats (such as fatty meats, chicken skin or by-products such as whole milk products or butter). We must also take into account ice cream.

Foods rich in trans fats: there is no doubt that trans fats are the most dangerous. We find them especially in industrial baked goods and precooked products, as well as snacks and salty snacks (such as potato chips).

Foods rich in sugar: such as sweets and pastries. It is best to choose a sweetener or reduce the consumption of sugar.
How to eliminate saturated fats from the diet

4. Practice regular physical exercise

In addition to maintaining a diet that is as balanced and healthy as possible, it is also vitally important to try to stay active, away from sedentary lifestyles.

And how can it be done? Easily: by practicing at least 30 to 40 minutes of physical exercise every day, whether it be walking, running, cycling, swimming… The key, in order to reduce high triglycerides, is to practice aerobic exercise.

High Triglyceride Diet

Obviously, first of all we must bear in mind that the diet must be low in fat and also high in fiber if one of the main causes of the increase in blood triglycerides is due to excessive consumption of calories, our doctor or nutritionist will indicate a reduction in the daily consumption of calories, especially by eliminating or reducing the consumption of certain foods, especially those especially rich in fat.

Foods with triglycerides

A very good option is to pay attention to forbidden foods with high triglycerides:

Fried food.
Sausages and fatty meats.
Canned fish in oil and seafood in general.
Industrial bakery and sweets.
Fatty sauces.
Certain oils: such as palm oil and coconut oil

Permitted foods with high triglycerides

Once you know which foods are not allowed in the diet, a good idea is to pay attention to which ones are allowed:

Fruits, vegetables and legumes
Skimmed milk and dairy products (always skimmed)
Wholemeal flours and cereals.
Blue and white fish.
Brown rice and pasta.
Dried fruits: nuts, prunes and apricots stand out.
Olive oil.

Most often, our own doctor will tell us the best diet to follow. In this sense, it is advisable to always follow his dietary and nutritional advice.

Prohibited foods with high triglycerides

Also, remember that regular physical exercise is always recommended.