Triglycerides are a type of fat found in your blood that, when elevated, can increase your risk of heart disease. With approximately 25% of adults in the United States having high blood triglyceride levels, it’s crucial to understand how to manage them naturally. In this article, we’ll explore five effective strategies to lower triglycerides and improve your overall heart health.
1. Exercise Regularly
Engaging in regular aerobic exercise, such as walking, jogging, cycling, or swimming, can help increase levels of HDL (good) cholesterol in your blood. HDL cholesterol has an inverse relationship with blood triglycerides, meaning that higher HDL levels can contribute to lower triglyceride levels. Long-term exercise regimens are particularly effective at reducing triglycerides, with one study showing that jogging for two hours per week over four months led to a significant decline in blood triglycerides.
2. Eat More Fiber
Fiber, an indigestible carbohydrate found in fruits, nuts, vegetables, legumes, and whole grains, can help reduce the amount of fat and sugar absorbed in your intestines, thereby lowering blood triglyceride levels. A study found that supplementing with rice bran fiber decreased blood triglycerides by 7-8% among people with diabetes. In another classic study, a low-fiber diet caused triglycerides to jump 45% in just six days, while a high-fiber phase brought triglycerides back below baseline levels.
3. Lose Some Weight
When you consume more calories than your body needs, those excess calories are converted into triglycerides and stored in fat cells. As a result, losing weight is an effective way to lower blood triglyceride levels. Research has shown that losing even a modest 5-10% of your body weight can decrease blood triglycerides by 40 mg/dL (0.45 mmol/L). Interestingly, even if some weight is regained, the benefits of weight loss on triglyceride levels can persist, as demonstrated by a study where participants maintained 24-26% lower triglyceride levels despite regaining lost weight.
4. Increase Your Intake of Olive Oil
Olive oil, rich in monounsaturated fatty acids, can reduce blood triglyceride levels, especially when replacing other types of fat in your diet. In a study involving elderly participants, consuming four tablespoons of extra virgin olive oil daily for six weeks led to a significant decline in triglyceride levels, total cholesterol, and LDL cholesterol compared to a control group. To maximize the benefits, use extra virgin olive oil to replace trans fats, seed oils, or excessive saturated fats in your diet.
5. Eat Fatty Fish Twice Weekly
Fatty fish, such as salmon, herring, mackerel, tuna, and sardines, are well-known for their heart health benefits and ability to lower triglyceride levels. This is primarily due to their high content of omega-3 fatty acids, an essential polyunsaturated fat that must be obtained through diet. Both the Dietary Guidelines for Americans and the American Heart Association recommend consuming two servings of fatty fish per week, which can decrease the risk of death from heart disease by 36%. A 2016 study found that eating salmon twice a week significantly decreased blood triglyceride concentrations, increased HDL, and improved other blood markers associated with heart disease risk.
Frequently Asked Questions
1. What is a normal triglyceride level?
A normal triglyceride level is considered to be less than 150 mg/dL (1.7 mmol/L). Levels between 150-199 mg/dL (1.7-2.2 mmol/L) are borderline high, 200-499 mg/dL (2.3-5.6 mmol/L) are high, and 500 mg/dL (5.7 mmol/L) or above are very high.
2. Can supplements help lower triglycerides?
Some supplements, such as fish oil, niacin, and fiber supplements, may help lower triglyceride levels. However, it’s essential to consult with your healthcare provider before starting any new supplement regimen.
3. How long does it take to lower triglycerides through lifestyle changes?
The time it takes to lower triglycerides through lifestyle changes varies depending on the individual and the extent of the changes made. Some people may see improvements within a few weeks, while others may need several months. Consistency is key to achieving and maintaining healthy triglyceride levels.
By incorporating these five natural strategies – regular exercise, increased fiber intake, weight loss, olive oil consumption, and eating fatty fish twice weekly – you can effectively lower your triglyceride levels and improve your overall heart health. Remember, making sustainable lifestyle changes is crucial for long-term success in managing triglycerides and reducing your risk of heart disease.
