How to reduce your triglycerides (Triglycerides)?

Triglycerides are a type of fat measured in our blood. After eating, the body will convert calories to form energy for daily activities, if excess calories will be converted into triglycerides and stored in fat cells for use as fuel. energy later. But if the concentration of this substance is too high, it will cause cardiovascular diseases or cause acute pancreatitis.

Triglycerides are a type of fat measured in our blood. After eating, the body will convert calories to form energy for daily activities, if excess calories will be converted into triglycerides and stored in fat cells for use as fuel. energy later.
Triglycerides are an important source of energy for your body, a place to store energy for the body's activities. However, having too much triglycerides in the blood can increase the risk of cardiovascular disease. Classification of triglyceride levels based on serum concentration:
Normal: Below 150 mg/dL High Normal: 150–199 mg/dL High: 200–499 mg/dL Very High: Above 500 mg /dL

Approximately 25.9% of adults in the United States have high blood triglycerides, above 150 mg/dL. Obesity or poorly controlled diabetes, frequent alcohol consumption, and a high-calorie diet can all contribute to elevated blood triglycerides.

High triglycerides can contribute to atherosclerosis or thickening of the artery walls - increasing the risk of stroke, chest pain and other cardiovascular conditions. Too much triglycerides can also cause acute pancreatitis.
High triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke, including obesity and metabolic syndrome - a group of conditions that include too much excess fat around the waist, high blood pressure, high triglycerides, high blood sugar and abnormal cholesterol levels.
High triglycerides can also be a sign of:
Type 2 diabetes or prediabetes Metabolic syndrome - a condition when high blood pressure, obesity and high blood sugar happen together , which increases your risk of heart disease Low levels of thyroid hormone (hypothyroidism) Some rare genetic conditions that affect the way your body converts fat to energy Sometimes high triglycerides are an effect side effects of taking certain medications, such as: diuretics, estrogens and progestins, retinoids, steroids, beta-blockers, some immunosuppressants, some HIV medications, ...

4.1 Exercise regularly Whenever you eat more calories than your body needs, your body converts those calories into triglycerides and stores them in fat cells.
Exercising to a moderate body weight by consuming excess calories can be an effective way to lower your blood triglyceride levels. In fact, research has shown that losing as little as 5-10% of your body weight can significantly reduce your triglyceride levels
4.2 Dietary changes Limit high sugar foods such as: sweets, soft drinks and carbonated water. Because excess sugar in your diet can be converted to triglycerides, which can lead to increased blood triglyceride levels, along with other heart disease risk factors.
Proper diet: Eat foods that are low in calories. A review of randomized controlled trials found that people following a reduced-calorie diet typically saw a decrease in triglyceride levels after 6, 12, and 24 months. In these studies, triglyceride levels decreased the most 6 months after starting a reduced-calorie diet
Eat more fiber: Add fiber to your diet from fruits, vegetables, and whole grains Whole grains can lower blood triglycerides.
Eat fish twice a week: Fish is rich in omega-3 fatty acids. Eating two servings per week can lower triglyceride levels and reduce the risk of heart disease.
Increase intake of unsaturated fats: Monounsaturated and polyunsaturated fats can lower blood triglyceride levels, especially when they are consumed in place of other fats. Monounsaturated fats are found in foods like olive oil, nuts, and avocados.

4.3 Drug treatment If healthy lifestyle changes are not enough to control high triglycerides, your doctor may recommend the following classes of medications:
Statins. These cholesterol-lowering drugs may be recommended if you also have a low cholesterol count or a history of blocked arteries or diabetes. Examples of statins include atorvastatin calcium (Lipitor) and rosuvastatin calcium (Crestor). Fibrates: fenofibrate (TriCor, Fenoglide, others) and gemfibrozil (Lopid), which can lower your triglyceride levels. Fibrates must not be used if you have severe kidney or liver disease. Fish oil. Also known as omega-3 fatty acids, fish oil can help lower your triglycerides. Prescription fish oil preparations, such as Lovaza, contain more active fatty acids than many over-the-counter supplements. Fish oil taken at high levels can interfere with blood clotting, so talk to your doctor before taking any supplements. Niacin (nicotinic acid) can lower triglycerides and low-density lipoprotein (LDL) cholesterol - the "bad" cholesterol. Talk to your doctor before taking over-the-counter niacin because it can interact with other medications and cause significant side effects.

Reference article: mayoclinic.org