Causes and Solutions
Figuring out how to lower levels naturally, thereby reducing your risk of heart disease, starts with a look at the causes of hypertriglyceridemia. In most cases high levels are due to one or more of the following:
- Obesity or being overweight
- Physical inactivity
- Cigarette smoking
- Excess alcohol consumption
- High-carbohydrate and/or high-fat diet
Other potential contributing factors that may not be as obvious or even controllable include hypothyroidism, kidney disease, hereditary factors, or the use of drugs, including birth control pills, steroid medications, beta-blockers, and Tamoxifen.
To manage triglycerides in the body the most important step is to eat a heart-healthy diet. This means a focus on fresh fruits and vegetables, whole grains, and lean proteins. Fruits and vegetables are a good sources of fiber and antioxidants. When you eat bread products, make sure they are fiber and nutrient-rich whole grains, not refined white flour products. Leave out the pork, steak, and processed meats and focus on fish (especially fish that is high in omega-3 fatty acid, such as salmon, lake trout, herring, and sardines), poultry, and tofu for protein. Try and use natural nutritional oils as much as possible instead of margarine and hydrogenated oils. Use butter sparingly.
Other important steps to keeping levels down include:
- Regular physical activity — you have to burn the calories that you consume. Try at least thirty minutes of walking, biking, swimming, or playing at least five days a week.
- Stop smoking to lower triglycerides, LDL cholesterol, and your risk of heart disease.
- Stop drinking.
- Maintain a healthy body weight.
Heart disease is the number one cause of death in the United States today. Knowing how to lower triglyceride levels naturally is not only a step towards good health, but it is a step that could save your life. Eat well, stay active, and keep the toxins to a minimum.