Triglycerides are known as the main form of fat in the body and people with high cholesterol wants to reduce triglycerides. Good cholesterol or bad saturated and unsaturated fat. All these fats play an important role for heart disease. These are called molecules in some ways. What we eat on a day to day life are the molecules in food. Triglycerides are the end product of digesting and breaking down of the bulky fats. Whatever food is being eaten extra containing carbohydrates, protein or fat is being converted into triglycerides.
The normal level of triglycerides is less than 150 milligrams, the border line is 150 to 199, high is between 200 to 499 and very is from over 500 mg/dL. High triglyceride is a risk factor for heart disease. Well, it is a predictor of cardiovascular diseases than total cholesterol. An increase in triglycerides can be the reason of obesity, poorly controlled diabetes, a sedentary lifestyle, smoking, genetic factors, high diet calories, and excessive drinking.
The increase in triglycerides is a symptom of metabolic syndrome. Which is a combination of high blood sugar, high blood pressure, high fat deposits around the waist or a low high-density lipoprotein (LHDL) which is good cholesterol and high triglycerides. If you are thinking how to reduce triglycerides. Not to worry much we have listed some home remedies to reduce triglyceride. Read this related article Home remedies for high blood pressure on our website.
Home Remedies to Reduce Triglycerides:
1.) Lose Weight to Reduce Triglycerides
Overweight is one of the main reasons for triglycerides. Overweight is a result of excess fat stored in the blood. That is just a waste in our body. It can lead the problem of cholesterol also, which may affect your heart also. If you are overweight. Losing 10 percent of your weight will help you reduce triglycerides.
2.) Cut Sugar to Reduce Triglycerides
It is said that those who intake less than 10 percent of daily calories experience lower triglyceride levels. AHA recommends that one should intake less sugar because only 5 percent of calories come from added sugars. It is recommended that in a day 150 gram is needed for men and 100 gram of women. In American diet, the biggest source of sugar is soda and cold drinks.
3.) Stock up Some Fiber to Reduce Triglycerides
Vegetables, whole grains, and fibers contain lots of fiber. So instead of consuming sugar. It’s better to focus on fiber-rich foods. Foods like corn, wheat, rice bran are high in insoluble fiber. In fruits avocado, guava, kiwi, oranges, banana, mango, and papaya are rich in fiber content.
4.) Eat Garlic to Reduce Triglycerides
Garlic is said to be an effective home remedy to treat triglycerides. It helps lower triglycerides, cholesterol levels, and blood glucose. Raw garlic is more beneficial than boiled or processed garlic because raw and fresh garlic contains lipid-lowering activity. Eat 2 cloves of raw garlic on an empty stomach daily for 2-3 months. Include garlic in your salads also to reduce triglycerides.
5.) Drink Apple Cider Vinegar to Reduce Triglycerides
Apple cider vinegar is useful for lowering triglycerides as well for lowering cholesterol also. It also helped improves serum lipid profile, raising HDL levels and low-density lipoproteins. You can mix a teaspoon of unfiltered apple cider vinegar to a glass of water. You can add honey for additional benefits. Drink this solution 2-3 times a day for a few months or you can add this vinegar to any of your juice like fresh orange, apple or grape to reduce triglycerides.
6.) Eat Cinnamon to Reduce Triglycerides
Cinnamon is also a good remedy to reduce triglycerides. It helps improves lipids and glucose of the body. Intake of 5-6 cinnamon a day helps lower triglycerides as well as LDL cholesterol. You can also add cinnamon to your daily food or sprinkle some of the cinnamon powder as a dressing for some dishes like soups, salads or smoothies.
7.) Eat Coriander seeds to Reduce Triglycerides
Coriander is one of the traditional remedies to treat triglycerides. Coriander contains hypolipidemic content which works on the metabolism of lipids. This will result in a tremendous decrease in triglycerides. Add 1-2 teaspoons of coriander seed powder in a glass of water. Bring this water to boil for 3-5 minutes. Strain the water and let it cool down. Drink this solution for 2-3 times a day for better results.
8.) Eat Red Yeast Rice to Reduce Triglycerides
Red yeast rice is popular treatment from china. In Chinese medicine, it is a beneficial treatment to reduce triglycerides. It works on lipids and lower triglycerides. You can take red yeast rice as directed on the package. Pregnant and breastfeeding women or who is suffering from liver problems should avoid using this remedy and should consult your doctor before taking.
9.) Take Omega-3 Fatty Acids to Reduce Triglycerides
Omega-3 helps reduce triglycerides by reducing very low-density lipoprotein (VLDL) Which is produced by the liver. It also helps to eliminate VLDL by converting blood and fatty acids to energy i.e oxidation. Fishes like salmon, cod, mackerel are rich in omega-3 fatty acids. Moreover, walnuts, leafy vegetables, legumes, flax seeds and soybean oil is a source of omega-3.
10.) Cayenne Pepper to Reduce Triglycerides
Cayenne pepper is known for adding spicy flavor to your foods also helps reduce triglycerides naturally. It has alkaloid compound, capsaicin, which helps lessen LDL cholesterol and triglycerides in obese people. To use this remedy, add ½ tsp of cayenne pepper in a cup of hot water. Let it steep for 10 minutes. Drink this mixture 2-3 times daily for a few weeks. Alternatively, you can also take cayenne supplements. Ask your doctor for the correct dosage.
11.) Increase Fiber Intake to Reduce Triglycerides
Fiber helps control how the food you eat is absorbed by your body, and high-fiber foods can actually lower both your LDL cholesterol and triglycerides. Both insoluble and soluble fiber helps lower triglycerides. Soluble fiber holds the excess triglycerides like a gel for easy removal of triglycerides and bad cholesterol.
It also helps reduce and slows down the inclusion of sugars and fats. Insoluble fiber helps manage hunger pangs and boosts the absorption of nutrients from your food. This will also help with weight loss. Eat foods high in soluble and insoluble fiber like beans, green leafy vegetables, bananas, peas, oatmeal and strawberries
12.) Exercise Regularly to Reduce Triglycerides
Physical activity is important for keeping your body fit mentally as well as physically. Exercising plays an important role in reducing triglycerides, depending on your level and risk factors. While exercising you can lose weight. Which helps decreases triglycerides. Moreover, it also helps reduce blood pressure and cholesterol.
13.) Gooseberry to Reduce Triglycerides
This is one of the best remedies to reduce triglycerides. Gooseberry is a natural hypolipidemic agent, which encourages the reduction of lipid concentrations in serum. According to a published study, this fruit contains hypolipidemic, antihyperlipidemic, and anti-atherogenic effects. All you need to do is take one glass of warm water and add one teaspoon of gooseberry powder. Drink this water every morning on an empty stomach. You can even use dried gooseberries instead of gooseberry powder.
14.) Avoid Alcohol to Lower Triglycerides
Alcohol contains a lot of calories, which encourages the increase of triglycerides levels in your body. It is seen that people who drink heavily, have higher levels of triglycerides. It is necessary to avoid alcohol because small quantities can also increase triglycerides levels. Women should limit to alcohol consumption to one drink and for men it is 2 drinks a day. Avoid smoking also as it can make your situation even worse.
15.) Add Vitamin K to Your Diet:
This is one of the best natural remedies to lower levels of triglycerides. Vitamin K2 not only lowers serum cholesterol but also reduces the plaque accumulation in the arteries. The deposition of fatty acids and calcium causes hardening of the arteries. Due to plaque buildup, the arteries clog up and reduce. Vitamin K2 eliminates the calcium buildup and restores the arterial flexibility. The sources rich in vitamin K are hard cheese, chicken liver, egg yolk, butter, natto and fermented soybean concoction. You can even go for a K2 supplement.
16.) Increase Your Magnesium Levels to Reduce Triglycerides
This is one of the best ways to reduce triglycerides. This natural statin limits the cholesterol production. Foods rich in magnesium include peanuts, pecans, almonds, wheat bran, molasses, tofu, dark chocolate, rye, cashews, kelp and buckwheat. There are many wild plants also that are rich in magnesium such as chickweed, nettle, and burdock root and dandelion. You can even apply magnesium oil topically.
17.) Vitamin C Reduces Triglycerides
This is one of the most natural ways to reduce triglycerides. Vitamin C is a great antioxidant that reduces inflammation. According to a research, you should need to take atleast 500mg of vitamin C on a daily basis. Vitamin C reduces the serum cholesterol and triglycerides concentrations. Food sources rich in vitamin C include papaya, strawberries, sweet potatoes, kiwi, citrus fruits such as lemons and grapefruit, cantaloupe, pineapple, sweet bell peppers and vegetables like kale, cauliflower, cabbage, and broccoli.
18.) Eggplant to Lower Triglycerides Levels
This is one of the best ways to lower triglycerides. Eggplant is an easily accessible vegetable, which is reasonable in price also. This contains lots of fiber, niacin, copper, manganese, vitamin B1 and B6, potassium and dietary fiber. It also contains other nutrients that maintain blood cholesterol levels. It also contains nasunin that improves the blood flow. Try to add eggplant in your diet to minimize the cholesterol levels and reduce triglycerides. You can take it in many forms such as roasted, fried, and grilled. Stuffed and marinated.
19.) Celery to Reduce Triglycerides
This is one of natural ways to lower triglycerides. Celery contains antioxidants that lower the risk of heart disease. It prevents the oxidation of cholesterol. Celery contains a substance called butylphthalide that balances the cholesterol levels and triglycerides concentrations. Here are some ways to include celery in your diet.
- Include it in soups, salads and vegetable juice.
- You can even drink a glass of juice made of celery juice.
- Instead of some junk food, fill your lunch box with celery sticks. If you consume 2 stalks of celery every day, then your cholesterol will be reduced by 7 points.
20.) Fenugreek Seeds to Reduce Triglycerides
This is one of the most natural remedies to reduce triglycerides. Fenugreek seeds are loaded with minerals like zinc, calcium, iron, manganese, potassium and selenium. It is also rich in essential vitamins such as A, B and C. Fenugreek seeds contains a substance called steroidal saponins, which reduces the absorption of cholesterol by the body. All you need to do is take atleast 2 ounces of fenugreek seeds on a daily basis to reduce cholesterol levels by 7%. It also minimizes the risk of heart attack by 25%. Here are some other ways to use fenugreek seeds.
- You can add some fenugreek leaves to your salad plate to increase the mineral intake.
- Take these seeds in powdered form with a glass of water.
- You can add these in your daily food as a spice.
Precautions: Fenugreek seeds have a bitter taste so take care of the quantity. To eliminate the bitterness, soak the seeds in water overnight.
21.) Honey to Lower Triglycerides
This is one of the best home remedies to lower triglycerides. It also contains a lot of essential nutrients and vitamins that makes it a great cholesterol fighter. The antioxidant in honey prevents the entry of cholesterol into the lining of blood vessels. Here are two ways to use honey to reduce triglycerides.
- Tale a cup of water and add a teaspoon of honey. You can even add 10 drops of apple cider vinegar and one teaspoon of lemon juice. Drink this solution every morning to cut excess fat and maintain cholesterol level.
- In one cup of boiling water, add one teaspoon of ground cinnamon. Cover the cup for about 30 minutes. Strain it and add one teaspoon of honey. Drink this liquid daily in the morning on an empty stomach.
22.) Soybeans to Reduce Triglycerides
This is one of the best home remedies to reduce triglycerides concentrations. The presence of proteins, phosphorus, magnesium, iron, and calcium and B complex vitamins makes it a great remedy to lower triglycerides. It is suggested that you need to consume atleast 25 grams of soya protein per day to lower the cholesterol level by 5 to 6 %. All you need to do is include soy products in your daily food such as soybeans, soy nuts, soy milk and tofu.
Note: Some people have problem in digesting soya. When they eat soya, they suffer from diarrhea, loose motion stools, stomach ache etc. Therefore, it is necessary to consult your nutritionist before including it in your diet.
23.) Turmeric to Lower Triglycerides
You already know that turmeric is an excellent wound healer. But do you know that it also plays an important role in LDL cholesterol and triglycerides concentrations. It removes the plaque that is built on the walls of the arteries. It also maintains the cholesterol levels. All you need to do is add a pinch of turmeric powder to the everyday curries or vegetable you cook. This way you will get a daily dose of this herb. Alternatively, you can boil one and a half tablespoon of water and 2 tablespoons of crushed eggplant. Spread this prepared paste on the bread and eat it daily.
24.) Avocados to Reduce Triglycerides
This is one of the natural remedies to reduce triglycerides. This creamy fruit contains a lot of fiber, nutrients and good fats such as monounsaturated fat and oleic acid that boost up the good cholesterol level. You can add this fruit in your daily diet. Add it in a sandwich or slice it in a salad. You can even make a fine avocado dip.
Note: Avocados are high in calories so take care of the quantity you consume.
25.) Coconut Oil to Lower Triglycerides
This is one of the most natural remedies to lower triglycerides. This saturated fat lowers high cholesterol. The presence of lauric acid in coconut oil increases the HDL. All you need to do is add moderate amount of organic coconut oil in your daily cooking. You can even consume two tablespoons of coconut oil directly. Avoid using refined or processed coconut oil.
Some Additional Tips to Reduce Triglycerides:
- If you are overweight, try losing 5-10 percent of your weight.
- Cut all the sugar containing products like sodas, cold drinks, and other sugar oriented beverages.
- Limit your fructose.
- Adopt low-fat diet.
- Replace dairy products with low-fat products.
- Avoid eating saturated fats found in red meat, cheese, butter, poultry, coconut, and milk and palm oils.
- Use healthy polyunsaturated fats like corn, safflower and soybean oil.
- Use healthy monounsaturated fats like olive oil and canola.
- Avoid alcohol.
- Avoid refined and processed food, it can be the main reason for the hike in triglycerides.
- Exercise regularly.
- Drink enough water.
- Maintain a healthy diet.
- Sip a glass of red wine with dinner.