Ways to reduce Triglycerides

Triglycerides are a sort of fat found in your blood. They are stored in fat cells of your body. Afterward when your body

required energy, hormones release them for energy especially between meals.

What is the function of triglycerides in the human body? (Mayoclinic) Triglycerides assume a significant job as a vitality source when they are metabolized in the body. They are the energy-rich source to your body and provide a double amount of energy than carbohydrates and proteins to you.

Range of Triglycerides: (Link) A basic blood test can uncover whether your triglycerides fall into a sound range: -Normal — Less than 150 milligrams for every deciliter (mg/dL), or under 1.7 millimoles per liter (mmol/L) -Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L) -High — 200 to 499 mg/dL (2.3 to 5.6 mmol)

What level of triglycerides is dangerous? High levels of triglycerides (more noteworthy than 200 mg/dl) are related to the danger of atherosclerosis and stroke. High triglycerides may raise your danger of coronary illness and might be an indication of metabolic disorder. Metabolic condition is the combination of high sugar levels, hypertension, and excess of waist's fat, low HDL ("great") cholesterol, and high triglycerides.

What are the Sign and Symptoms of high? (Study) High triglycerides usually don't cause symptoms. But if your high triglycerides are caused by a genetic condition, you may see fatty deposits under your skin. These are called xanthomas (say "zan-THOH-muhs").

Difference between triglycerides and cholesterol: (Study) Triglycerides and cholesterol are in your bloodstream: Triglycerides store unused calories and provide you energy. Cholesterol is utilized to make cells and certain hormones in your body.

Causes of High Triglycerides: High triglycerides are generally occurred by different conditions, for example. 1) Obesity 2) Excess alcohol intake 3) Normally eating a larger number of calories than you consume. 4) Ineffectively controlled diabetes. 5) An under active thyroid (hypothyroidism). 6) Kidney illness. 7) In a couple of cases, high triglycerides additionally can run in families.

Certain drugs may likewise raise triglycerides. For example: 1) Steroids. 2) Estrogen. 3) Anti-conception medication pills. 4) Beta-blockers. 5) Tamoxifen. 6) Diuretics.

How can you lower your triglycerides quickly? 1) Omega 3 Fatty Acids: Omega-3 unsaturated fats have been appeared to fundamentally reduce the risk of cardiovascular arrhythmias. Fish oil is a rich source of omega-3 unsaturated fatty acids especially tuna and salmon. Canola oil, flaxseed, and dry fruits like walnuts additionally are acceptable good sources of omega-3 unsaturated fatty acids. Dose: A higher dosage of omega-3 fatty acids is required to reduce elevated triglyceride levels is 2 to 4 g per day. Fish oil products containing EPA and DHA are available without a prescription, but the American Heart Association advises that therapy with EPA and DHA to lower very high triglyceride levels should be used only under a physician's care. In patients with triglyceride levels above 500 mg/dl, approximately 4 g/day of EPA and DHA reduces triglyceride levels 45% and very-low-density lipoprotein cholesterol levels by more than 50%. (Study) 2) Niacin (Vitamin B3) According to Medscape: (Study) High-dose niacin (vitamin B-3) 1500 or more mg/d) decreases triglyceride levels by at least 40% and can raise HDL cholesterol levels by 40% or more. Niacin also reliably and significantly lowers LDL cholesterol levels, which the other major triglyceride-lowering medications do not. Niacin has multiple adverse effects, the worst of which is chemical hepatitis. However, at doses of 1.5-2 g/d, complications are unusual. Sustained-release niacin is more hepatotoxic than immediate-release niacin but is better tolerated.

3) Lose weight: Triglycerides will be reduced with a weight loss of 10-15 pounds.

4) Eat more fiber. 5) Follow the low-carb diet. 6) Reduce the intake of trans fats. 7) Try to eat cold-water fish like salmon, tuna, sardines, mackerel, and herring twice weekly. 8) Be more active 9) Exercise can affect triglyceride levels. It is suggested to do 30 minutes of exercise five times each week. Start to do exercise gradually i.e. begin with a fast walk three times each week and then increase your exercise time. 10) Stop smoking

11) Reduce sugar intake: The American Heart Association recommends no more than 6 tsp. a day of added sugar for women and no more than 9 tsp. for men.

12) Fruits: Fruits contain fruit sugars; in any case, even these sugars can raise your triglyceride levels. The entire fruit is a superior decision than juice since it is high in fiber. You can eat 2-4 servings of fruits daily.

13) Avoid foods that have partially hydrogenated oil as an ingredient (so always read the label.). 14) Not to eat dried fruit more than a quarter cup per day, as they contain more concentrated sugar than fresh fruits. 15) Fats intake: Limit your total fat intake to 30% to 35% of your total daily calories.

16) Starchy Vegetables: Limit your portion sizes of starchy vegetables to ½ cup. Starchy vegetables include potato, corn, peas, and lentils.

Designed your Daily Meal: Before Breakfast: 1 clove of garlic with water at least for four weeks. Break Fast Ideas: ½ cup oat meal/1 bread slice with peanut butter/1 Pan cake/1 Chappati 2 egg whites fried in 1 tsp olive oil. 1 Apple Brewed coffee/Skim milk Lunch Ideas: 1/3 cup boiled white or brown rice/½ cup pasta. ½ cup boiled potatoes/1 cup Salad. ½ sliced grilled/boiled chicken Evening: Green tea with lemon extract 1 serving of fruit like 1 cup melon/¼ cup dried fruit/½ cup canned fruit(strain its sugary syrup.). Dinner: ½ cup boiled rice with 1 Chappati/1 bread or 1 cup boiled brown rice. Fish fried in 2 tsp olive oil (at least once a week) or vegetable fried in 1 tsp olive oil 1/3 cup of low-fat yogurt. (Or) Make a sandwich of 2 bread slices add low-fat cheese slice, 1 grilled piece of chicken, and salad. Movie Time Snacks: Popcorns Or 1 serving fruit. Recipe to make Delicious Food for High Triglycerides patients

1. Fish Curry (Machli ka Salan)

Ingredients:

  1. 2 pieces of fish

  2. 2 small sized tomatoes paste( try to make paste of fresh tomatoes)

  3. Red chili powder 1 tsp

  4. Salt as per taste

  5. Turmeric powder 1 pinch

  6. Kasori Methi leaves (sun-dried fenugreek leaves) 1/4 tsp

  7. Almond milk powder 1 tsp

  8. Kari pata (Curry leaves) 4

  9. Half cup Tamarind water

Method:

  1. In a pan over medium high heat, heat oil and add Kari leaves in oil, and cook it till the color of Kari leaves slightly changed.

  2. Now add tomatoes and other remaining ingredients

  3. Cook on medium flame for about 5-6 minutes.

  4. Add half cup tamarind water and leave this mixture to cook for about three more minutes.

  5. Lower heat to low, add fish, cover it with lid and continue to cook until fish tender, about ten minutes.

  6. Enjoy this yummy recipe with boiled rice.