>9 Amazing Ways To Lower Triglycerides Fast
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High triglycerides can lead to range of chronic health conditions so discover the top 9 ways to lower them and fast.
9. Exercise regularly: Moving your body regularly aids the body to burn its stored triglycerides. It can also help with weight loss, another factor associated with lowering triglycerides.
8. Review Medications: Certain pharmaceuticals can raise triglycerides such as; certain blood pressure medication, corticosteroids (often known as steroids), antipsychotics (used to manage psychosis), isotretinoin which is often used for acne as well as to treat certain cancers and HIV treatments.
7. Avoid processed carbohydrates: One of the chief ways triglycerides can be raised is through simple carbohydrates. And of these one of the worst culprits is wheat. This is due to a starch it contains called amylopectin A. Studies have found that when this starch is consumed the liver quickly converts it into triglycerides.
6. Avoid Fructose: This is the type of sugar found naturally in fruit however when it’s processed into a sweetener it no longer contains the nutrients and fibre that give fruits their health benefits. Studies have shown that consuming sweeteners high in fructose significantly raises triglycerides. Fructose has been found to play a significant role in damaging the body’s metabolic system.
5. Eat plenty of plant based foods: Eating plenty of vegetables will ensure that you get a good amount of fiber. Consuming soluble fiber is key for creating a healthy lipid profile. This is especially true for decreasing triglyceride levels. Eating a diet that is plant strong will also help cultivate good gut bacteria. The gut converts healthy fibers into butyrate. This is a fatty acid that creates positive metabolic effects. These include reduction of insulin resistance, improved blood glucose, and lowering of triglycerides.
4. Eat foods rich in omega 3 fatty acids; Consuming omega-3 fatty acids affects multiple risk pathways in the body. Importantly it affects how fat and cholesterol are transported in the blood. Omega 3’s help this process work optimally and lower the amount of fat (triglyceride) in the blood.
3. Reduce alcohol intake: Research shows that for every ounce of alcohol consumed triglycerides levels go up by 5 to 10 % in comparison to someone who doesn’t drink alcohol.
2. Intermittent fasting: This gives the body longer times of fasting then you normally do. This enables the body to have a rest from digestion and gives it time to use up the stored triglycerides. A review of numerous studies on fasting found that alternate day fasting had a significant positive effect on triglyceride and cholesterol levels.
1. Prioritizing sleep: this could be one of the biggest game changes for health and that includes your triglycerides. A 2008 study found that when participants had less than 5 hours sleep a night their risk of high triglycerides increased significantly. A lack of sleep affects our hormones. It can cause an increase in production of the stress hormone cortisol and the appetite-boosting hormone ghrelin, but too little leptin, which regulates body weight. This hormone imbalance can cause blood lipids to become out of balance too.
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