DR. WALKER

How to decrease triglyceride levels?

What are triglycerides?

Triglycerides are a type of fat in your blood that is thought to increase the risk for heart disease and strokes. Generally speaking, when you consume more calories than is required for the body, the extra calories are stored as fat. This stored fat could later be released in the form of energy when the body requires it. There are many contributing factors to the diagnosis of elevated triglycerides levels including stress, medication, genes, and poor sleep hygiene; diet is only one factor.

What does high triglyceride mean?

Triglycerides are considered normal if less than 150 mg/dL. It is considered high if it is greater than 200 to 500 mg/dL and very high if greater than 500 mg/dL. High triglycerides increase risk for atherosclerotic disease, and when extremely high, could be a major risk factor for an inflamed pancreas, or pancreatitis. Additionally, high triglyceride levels have been implicated as a source of metabolic syndrome, which includes high blood pressure, high blood sugar levels, abdominal obesity, and elevated cholesterol levels.

How to lower triglyceride levels?

Carbohydrates. The main sources of high triglycerides include simple sugars, and foods containing high fructose corn syrup. Specifically, refined grains, white flour, white rice, and some vegetables to include white potatoes. Remember also that fruits are high in fructose, which may lead to increased fat storage, specifically in the liver. Fruits are engineered to be much sweeter now than in previous years. As most of the body uses glucose as the preferred carb-based energy source, excess fructose will be stored as fat for later use.
Exercise. High-intensity exercise training (2 minutes of high intervals, followed by 2 minutes of recovery), seems to yield the best results. But other exercises including moderate walking, followed by a slower pace, is also beneficial. Walking right after a meal will lower your triglycerides levels when compared to people who did not exercise.
Healthy fat consumption. Fish oil is one supplement that have been known to moderately reduce triglycerides levels. Generally speaking, 1 to 3 grams of fish oil, which is high in EPA/DHA, per day, may reduce triglycerides by approximately 25% according to one study. Additionally, switching saturated fats for monounsaturated fats has beneficial effects on overall triglyceride levels. Other healthy fats include: wild-caught fish (salmon and mackerel), olive oil, avocado oil, and coconut oil.
Do your best to avoid foods that contain trans fats like crackers, cakes, french-fries, and chips. Additionally, try to limit consumption of saturated fats such as ice cream, dairy, and baked goods.
Alpha lipoic acid. This supplement has positive effects on reduction of the incidence of diabetes and cardiovascular disease. 600 mg daily has been shown to be helpful.
Probiotics. Probiotics contain helpful bacteria used to help the body digest food properly and keep the immune system strong. It is thought that probiotics may change how the body processes the fat and sugar in the food, once the food has been eaten. One study showed that people taking probiotics regularly, experienced a 20% reduction in their triglyceride levels and a 25 percent increase in their apolipoprotein A-V levels; a protein that causes a decrease in plasma triglyceride levels.
Alcohol. Alcohol is a known source of increasing triglycerides. Know that for some people even a minimal amount of alcohol increases triglyceride levels. Add more sparkling water with lime, juice, or herbal teas.