Your recent lab report came back with indications of high levels of triglycerides. And even an average joe knows that this is bad news for your heart, and overall health. When your physician sees this report, they will prescribe medications to bring down these levels to acceptable ones. However, these medications come with their own set of side effects that range from weakness, muscular pain, memory loss, and liver damage to name a few. This is when you need to take charge and do something about the high levels of triglycerides in your body.
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What are triglycerides?
But before we proceed further, we need to explain what exactly are triglycerides. Triglycerides are a type of fat present in the body that are basically extra calories stored away that the body doesn’t need immediately. They provide the energy that the body requires to function. They are stored in fat cells, that are circulated in the blood to provide energy for your muscles to function. However, problems arise when the triglyceride levels become too high, wherein the body stores them as fat, thereby putting the heart at risk for disease and other problems. Triglycerides are different than cholesterol, which the body needs in order to synthesize hormones and cellular structure.
Causes for high triglycerides
Elevated levels of triglycerides are caused by numerous factors, including:
- Obesity
- Smoking
- Excessive drinking
- Thyroid disorder, especially hypothyroidism
- Poorly controlled diabetes
- High blood pressure
- Kidney disease
- Liver disease
- Aging
- Genetics
- A sedentary lifestyle
- High calorie diet
- Sugar, carbohydrates, and/or alcohol-rich diet
- Certain medications like steroids and birth control pills
Home remedies to reduce triglycerides
The thing is, if your triglycerides level is elevated, there are no visible, physical symptoms. However, it can raise the risk for heart disease, strokes, high blood pressure, and high cholesterol problems. Along with a few key lifestyle changes, a proper balanced diet, and some natural home remedies, it is possible to bring down the elevated triglycerides levels.
NOTE: A consult with a trained medical professional is a MUST, and these home remedies to reduce triglycerides need to be followed in addition to whatever medications prescribed.
1. Apple cider vinegar
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Apple cider vinegar is not only beneficial for your skin and hair, but for your health as well. It can help reduce triglycerides and cholesterol levels successfully.
Remedy
- Stir in 1 teaspoon of raw, unfiltered apple cider vinegar in a glass of water, and add a bit of honey to make it more palatable. Drink this concoction twice every day for at least a couple of months for improved results.
Pro tip: Instead of water, any fresh fruit juice like orange, grape, watermelon, apple, should do the trick.
2. Brown rice
Brown rice is rich in minerals, vitamins, and lots of dietary fiber, which make it one of the best remedies to reduce triglycerides.
Remedy
- Replace white rice with brown rice in your diet, which would help lower triglycerides.
3. Cayenne pepper
Cayenne pepper is a spicy flavoring used in certain foods, and is useful in lowering triglycerides naturally. It contains a compound called capsaicin, which helps reduce triglycerides, while also lowering LDL cholesterol (the ‘bad’ kind).
Remedies
- To 1 cup of hot water, add 1 teaspoon of cayenne pepper, and drink it twice every day for a few weeks.
- Ingesting cayenne pepper supplements is another option, but only after consulting a doctor about the proper dosage and the suitability in your particular case.
4. Cinnamon
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A study has shown that cinnamon helps improve glucose and lipids in those suffering from Type 2 diabetes. It was shown to help lower their triglycerides as well as LDL cholesterol.
Remedies
- Sprinkling a quarter teaspoon of ground cinnamon over your morning oatmeal/porridge is one way of consuming it.
- Cinnamon capsules are available in many drug stores. Ingest these after consulting a doctor for dosage and the suitability in your case.
- You can also stir in ground cinnamon in smoothies and soups, and sprinkle some on salads.
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5. Coriander seeds
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Coriander seeds are one of the popular traditional treatment options for reducing elevated levels of triglycerides.
Remedy
- To a cup of water, add 2 teaspoons of coriander seed powder, and boil the water. Cool the strained solution and drink it at least once or twice every day for a few months.
6. Garlic
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Garlic is an excellent home remedy to reduce triglycerides, blood cholesterol, and blood glucose levels. Also, raw garlic is known to be more effective than boiled/cooked garlic.
Remedies
- On an empty stomach, eat 2-3 garlic cloves every day, for a few months. Another way to include fresh garlic in your diet is to use it in salad dressings.
- After consulting a doctor, take garlic supplements.
7. Omega-3 fatty acids
Omega-3 fatty acids are known to help lower triglycerides levels by reducing VLDL (the ‘bad’ kind of cholesterol) production by the liver. A diet that contains the right amount of omega-3 fatty acids is sure to help lower elevated levels of triglycerides.
Remedies
- Consult a doctor and ingest omega-3 fatty acid supplements. Take these according to the prescribed dose and duration.
- Include foods like salmon, cod, mackerel, walnuts, green leafy vegetables, legumes, soybean oil, and flaxseed oil in your diet to increase omega-3 fatty acids in the body.
8. Red yeast rice
Red yeast rice is used as a popular treatment in Chinese medicine to lower triglyceride levels.
Remedy
- Use red yeast rice as directed by your physician or as directed by the packaging details.
9. Reishi mushroom
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Reishi mushrooms are known to possess high content of heart-healthy compounds that help lower triglyceride levels in the body, while also helping remove excess cholesterol from the blood, reduce platelet stickiness, correct arrhythmias, and lower blood pressure.
Remedy
- Reishi mushroom extracts work best in lowering elevated levels of triglycerides. However, these need to be taken only after consulting a doctor about the dosage and the duration it needs to be taken for.
10. Increase dietary fiber intake
Dietary fiber helps regulate the absorption of the food that you consume, while passing through the body. Foods that are high in fiber can help reduce both triglycerides levels and LDL cholesterol levels.
To reduce elevated levels of triglycerides, both soluble and insoluble fiber are helpful. It’s the soluble fiber that binds with the excess triglycerides and flush it out of the body. It is also known to help lower and slow down fat- and sugar-absorption. On the other hand, insoluble fiber helps keep hunger pangs at bay, while also increasing nutrient absorption from your food. This is what aids in weight loss.
Remedies
- Oatmeal, strawberries, peas, bananas are some of the foods that contain high content of soluble fiber.
- Whole wheat products, greens, whole grains, beans, and many vegetables are some of the foods that contain high content of insoluble fiber.
Pro tip: It’s best to increase the fiber content in your foods gradually, so as to avoid flatulence and constipation. Also, when you consume fiber-rich foods, up your water intake as well.
11. Cut the sugar intake
Cutting the amount of added sugars from your diet helps reduce triglycerides greatly. So avoid junk foods like pastries, cakes, sodas, and other foods that contain added sugars.
12. Exercise regularly
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Working out, yoga, or other kinds of physical activity play a key role in lowering high triglyceride levels in your body. Being active is the best way to lose weight, which in turn helps lower triglycerides, blood pressure, and cholesterol. To know more about what specific exercises help in reducing triglycerides, ask your consulting physician for advice.
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Additional tips
- Losing weight if you’re overweight will help reduce your triglyceride levels.
- Cutting your added sugar intake from your diet is another important step in lowering triglycerides.
- Instead of full-fat dairy products, opt for low-fat ones.
- Limit the intake of saturated fats present in red meat, coconut, palm oils, and dairy products like milk, cheese, and butter.
- Use healthy monounsaturated fats and healthy polyunsaturated fats.
- Severely limit your alcoholic intake.
- Limit refined and processed foods intake.
These are all the home remedies to reduce triglycerides that work amazingly.
Featured image source: Google, copyright-free image under Creative Commons License
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