When you eat more calories than your body needs,\u00a0your body turns those calories into triglycerides and\u00a0stores them in fat cells.\u00a0
Working toward a moderate body weight by\u00a0consuming fewer excess calories can be an effective\u00a0way to lower your triglyceride levels.\u00a0
Research has shown that losing even a modest 5-10%\u00a0of your body weight can significantly\u00a0reduce\u00a0triglyceride levels.<\/p>\r\n\r\n\r\n\r\n
Limit Sugar Intake <\/strong> Follow a lower carb diet\u200b <\/strong> Eat more fiber <\/strong> Exercise Regularly <\/strong> Limit Alcohol Intake <\/strong> Avoid Trans Fats <\/strong> Eat fatty fish twice weekly <\/strong> Increase your intake of unsaturated fats<\/strong> Add soy protein to your diet <\/strong> <\/p>\r\n <\/p>\r\n\r\n\r\n\r\n Eat More Tree Nuts <\/strong> Disclaimer:\u00a0<\/strong>The advice\u00a0provided is intended for informational purpose\u00a0only\u00a0and\u00a0does\u00a0not\u00a0substitute\u00a0for professional medical\u00a0advice.\u00a0\u00a0Consult\u00a0with\u00a0your\u00a0doctor\u00a0if\u00a0you\u2019re\u00a0seeking\u00a0medical advice, diagnoses,\u00a0or\u00a0treatment.\u200b<\/p>\r\n\r\n <\/p>","protected":false},"excerpt":{"rendered":" Triglycerides are a type of fat found in your blood. They are the excess calories stored in your fat cells for later use. Having too many triglycerides in the blood can increase your risk for heart disease Aim for a healthy-for-you weight When you eat more calories than your body needs,\u00a0your body turns those calories […]<\/p>\n","protected":false},"author":10,"featured_media":5261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2934","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=2934"}],"version-history":[{"count":4,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2934\/revisions"}],"predecessor-version":[{"id":6558,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2934\/revisions\/6558"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/5261"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=2934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=2934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=2934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Added sugar is a big part of many people\u2019s\u00a0diets.\u00a0
Extra sugar in your diet may be turned into\u00a0triglycerides, which can lead to an increase in blood\u00a0triglyceride levels, along with other heart disease risk\u00a0factors.\u00a0
Even a simple change such as replacing sugar-sweetened beverages with water could decrease\u00a0triglycerides<\/p>\r\n\r\n\r\n\r\n
Much like added sugar, extra calories from carbs in\u00a0your diet are converted into triglycerides and\u00a0stored in fat cells.\u00a0
A\u00a0low carb diets\u00a0have been linked to lower blood\u00a0triglyceride levels.\u00a0
A\u00a0study compared low fat and low carb diets and\u00a0researchers found that those on the low carb diet\u00a0had greater decreases in triglyceride levels than\u00a0those on a low-fat diet.<\/p>\r\n\r\n\r\n\r\n
Dietary fiber is found naturally in fruits, vegetables,\u00a0and whole grains.\u00a0
It\u2019s also found in many other plant sources,\u00a0including nuts, seeds, cereals, and legumes.\u00a0
Including more\u00a0fiber\u00a0in your diet can slow down\u00a0absorption of fat and sugar in your small intestine,\u00a0helping to decrease the levels of triglycerides in\u00a0your blood.\u00a0<\/p>\r\n\r\n\r\n\r\n
Aerobic exercise can increase the amount of HDL\u00a0(good) cholesterol in your blood, which can then\u00a0lower triglyceride levels.\u00a0
The\u00a0benefits of exercise\u00a0on triglycerides are most\u00a0apparent in long-term exercise regimens.\u00a0
One study in people with heart disease showed that\u00a0exercising for 45 minutes 5 times per week led to a\u00a0significant decline in blood triglycerides.\u00a0
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6436502\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/alcohol-07.jpg\")
<\/p>\r\n\r\n\r\n\r\n
Alcoholic beverages\u00a0are often high in sugar, carbs,\u00a0and calories.
If these calories remain unused, they can be\u00a0converted into triglycerides and stored in fat cells.\u00a0
Alcohol consumption can increase blood\u00a0triglycerides by up to 53%, even if your\u00a0triglyceride levels are normal to begin with.\u00a0
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7408510\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n
Artificial\u00a0trans fats\u00a0are a type of fat added to\u00a0processed foods to increase their shelf-life.
Trans fats are commonly found in commercially\u00a0fried foods and baked goods made with partially\u00a0hydrogenated oils.\u00a0
Due to their inflammatory properties, trans fats\u00a0have been attributed to many health problems,\u00a0including increased LDL (bad) cholesterol levels\u00a0and heart disease.\u00a0<\/p>\r\n\r\n\r\n\r\n
Fatty fish contain omega-3 fatty acids that have the\u00a0ability to lower blood triglycerides.\u00a0
Salmon, herring, sardines, tuna, and mackerel are all\u00a0high in omega-3 fatty acids.\u00a0
A study showed that eating salmon twice a week\u00a0significantly decreased blood triglyceride\u00a0concentration.
https:\/\/pubmed.ncbi.nlm.nih.gov\/27632909\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n
Olive oil, nuts and fish are high in monounsaturated\u00a0and polyunsaturated fats and can reduce blood\u00a0triglyceride levels, especially if they are replacing\u00a0carbohydrates in your diet.\u00a0
Researchers found that saturated fat intake was\u00a0associated with increased blood triglycerides, while\u00a0polyunsaturated fat intake was associated with\u00a0lower triglyceride levels.\u00a0
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2943062\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n
Soy is rich in isoflavones, which are a type of plant\u00a0compound with numerous health benefits.\u00a0
Soy protein can be found in foods like soybeans, tofu,\u00a0and soy milk.\u00a0
A review of 46 studies found that regular consumption\u00a0of soy protein significantly lowered triglyceride levels in\u00a0postmenopausal women.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188409\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n![\"Bowls](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/assorted-nuts-snack.jpg\")
<\/p>\r\n
Tree\u00a0nuts\u00a0provide a concentrated dose of fiber,\u00a0omega-3 fatty acids, and unsaturated fats, all of\u00a0which work together to lower blood triglycerides.\u00a0
Tree nuts include almonds, walnuts, cashew,\u00a0pistachios etc.
One analysis of 61 studies showed that each daily\u00a0serving of tree nuts decreased triglycerides by an\u00a0average of 2.2 mg\/dL (0.02 mmol\/L).
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4658458\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n