Here are the best supplement free ways to lower your triglycerides and cholesterol.
- Cut back on calories. Excess calories in your body are converted to triglycerides and stored as fat. Reduce the amount of calorie intake and reduce your triglyceride levels.
- Avoid sugary and refined foods. Simple carbs such as sugar and foods made with white floor (breads, pasta) are known to increase cholesterol and triglyceride levels. Cut them out of your diet.
- Lose weight. If you’re overweight, losing 5-10 pounds can help you lower your triglycerides. Know that eating healthy and exercising will only give you more energy and make you feel better.
- Choose healthier fats. Avoid saturated fats and trans fats and fill your diet with unsaturated fats instead.
- Saturated fats are solid at room temperature and usually come from animal food products such as butter, lard, meat fat, cheese and cream. The American Heart Association recommends that no more than 6% of your daily calories come from saturated fats.
- Trans fats are created from the chemical process of hydrogenation which solidifies liquid oils and increases the flavor and shelf life of a food product. Foods such as potato chips, fast food, cakes/pies/cupcakes, microwavable food, biscuits and crackers are high in trans fats. The AHA recommends that no more than 1% of our daily calories come from trans fat.
- Unsaturated Fats are a liquid at room temperature and are derived from plants and some animals. Foods with unsaturated fat can actually reduce your triglycerides and cholesterol and include avocados, nuts, and olive oils.
- Eat more lean meats that have no visible skin or fat.
- Eat low-fat or fat-free dairy products.
- Eating grilled, steamed, and roasted foods versus fried or deep fried.
- Eat more fiber filled foods such as fruits and vegetables.
- Limit your alcohol intake. Alcohol is high in sugar and calories. Your body doesn’t need the bad calories it receives from alcohol, so they are converted into triglycerides rather quickly.
- Exercise regularly. Try to exercise for 30 minutes per day, 4 days per week. Exercise will not only lower your triglycerides and bad cholesterol, but will also boost your good cholesterol.
- Quit smoking. Smoking is bad for you in so many ways, and this is just one of them.
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