How to Lower Cholesterol Without Medication
Lowering Cholesterol Without Medication
How to Lower Triglycerides Naturally
Learning how to lower triglycerides naturally can help you reduce your risk of heart disease and avoid the side effects of medication used for heart disease. According to the American Journal of Clinical Nutrition, studies show that this is more important than your overall cholesterol level. In fact, high triglyceride levels can cause heart disease even if your overall cholesterol levels are within normal range. Studies also show that the most effective way to lower your triglyceride levels is through natural methods.
Although foods high in saturated fat do play a part in elevating your triglyceride levels, this is only a small part of the equation. The main contributing factor to high triglyceride levels is sugar. This includes complex sugars as well as refined sugars. The food guide used to determine which foods are highest in sugar is called the glycemic food index, which can help you to determine which foods you should avoid and which foods you should eat more often.
Diet and Exercise
Since your diet is the most important factor in lowering triglycerides naturally, avoiding refined sugars as well as foods high on the glycemic food index is essential. You also have to incorporate the right foods into your diet as well. Foods like fish, fresh fruits, raw vegetables, and cooking with canola oil or olive oil is a good way to start to using your diet to lower triglyceride levels.
Diet and exercise go hand-in-hand in this effort. Exercise provides your body with a number of health benefits, and some of these benefits have been studied extensively, like lowering your risk of heart disease. According to the American Heart Association, to reduce your risk of heart disease, you should exercise at least thirty minutes a day, five days a week. Other studies are still in their stages in infancy, but the research points to benefits like a lower risk of developing Alzheimer’s disease and osteoporosis.
Other Important Factors
All types of alcohol are converted into sugar inside the body, which of course raises triglycerides as well. Reducing your alcohol consumption can help to lower triglyceride levels naturally, and it is better for your overall health. Omega-3 plays another important role in helping you lower triglycerides. The most common source is fish, but foods like flaxseed and soy also contain omega-3 fatty acids. However, the type of omega-3 in plant food sources is harder for the body to convert, so larger portions would need to be eaten. Fish oil supplements can be added to your diet, as long as you discuss it with your physician first.
All of these factors are an important part of lowering triglycerides. Some of the changes to your diet and lifestyle might be easier than others, so making small changes and gradually increasing them is the best way to stick with it. You have taken the first step by learning how to lower triglycerides naturally.