13 Simple Ways to Lower Your Triglycerides

This article was originally published by our friends at Authority Nutrition

Triglycerides are a type of fat found in your blood.

After you eat, your body converts the calories that you don’t need into triglycerides and stores them in your fat cells to be used for energy later.

While you do need triglycerides to supply your body with energy, having too many triglycerides in your blood can increase your risk of heart disease (1).

About 25% of adults in the US have elevated blood triglycerides, which is classified as having levels over 200 mg/dL (2.26 mmol/L). Obesity, uncontrolled diabetes, regular alcohol use and a high-calorie diet can all contribute to high blood triglyceride levels.

This article explores 13 ways to naturally reduce your blood triglycerides.

1. Lose Some Weight

Whenever you eat more calories than you need, your body turns those calories into triglycerides and stores them in fat cells.

That’s why losing weight is an effective way to lower your blood triglyceride levels.

In fact, research has shown that losing even a modest 5–10% of your body weight can decrease blood triglycerides by 40 mg/dL (0.45 mmol/L) (2).

While the goal is to sustain weight loss in the long term, studies have found that weight loss can have a lasting effect on blood triglyceride levels, even if you regain some of the weight.

One study focused on participants who had dropped out of a weight management program. Even though they had regained the weight they had lost nine months before, their blood triglyceride levels remained 24–26% lower (3).

Summary: Losing at least 5% of your body weight has been shown to have a lasting effect on reducing blood triglyceride levels.

2. Limit Your Sugar Intake

Added sugar is a big part of many people’s diets.

While the American Heart Association recommends consuming no more than 6–9 teaspoons of added sugar per day, in 2008 the average American was eating about 19 teaspoons daily (4).

Hidden sugar commonly lurks in sweets, soft drinks and fruit juice.

Extra sugar in your diet is turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

One 15-year study showed that those who consumed at least 25% of calories from sugar were twice as likely to die from heart disease as those who consumed less than 10% of calories from sugar (5).

Another study found that consuming added sugar is associated with higher blood triglyceride levels in children (6).

Luckily, several studies have shown that diets low in carbs and added sugar can lead to a decrease in blood triglycerides (7, 8, 9).

Even replacing sugar-sweetened beverages with water could decrease triglycerides by almost 29 mg/dL (0.33 mmol/L) (10).

Summary: Minimizing added sugar in your diet from soda, juice and sweets can reduce blood triglyceride levels.

3. Follow a Low-Carb Diet

Much like added sugar, extra carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low-carb diets have been linked to lower blood triglyceride levels.

One 2006 study looked at how various carb intakes affected triglycerides.

Those who were given a low-carb diet providing about 26% of calories from carbs had greater drops in blood triglyceride levels than those given higher-carb diets providing up to 54% of calories from carbs (8).

Another study looked at the effects of low and high-carb diets over a one-year period. Not only did the low-carb group lose more weight, but they also had greater reductions in blood triglycerides (7).

Finally, a 2003 study compared low-fat and low-carb diets. After six months, researchers found that blood triglycerides had dropped 38 mg/dL (0.43 mmol/L) in the low-carb group and only 7 mg/dL (0.08 mmol/L) in the low-fat group (9).

Summary: Following a low-carb diet can lead to a significant reduction in blood triglyceride levels, especially when compared to a low-fat diet.

4. Eat More Fiber

Fiber is found in fruits, vegetables and whole grains.

Other good sources of fiber include nuts, cereals and legumes.

Including more fiber in your diet can decrease the absorption of fat and sugar in your small intestine, helping to lower the amount of triglycerides in your blood (11).

In one study, researchers showed that supplementing with rice bran fiber decreased blood triglycerides by 7–8% among people with diabetes (12).

Another study looked at how high and low-fiber diets affected blood triglyceride levels. The low-fiber diet caused triglycerides to jump 45% in just six days, but during the high-fiber phase, triglycerides dipped back below baseline levels (13).

Summary: Adding fiber to your diet from fruits, vegetables and whole grains can reduce blood triglycerides.

5. Exercise Regularly

“Good” HDL cholesterol has an inverse relationship with blood triglycerides, meaning that high levels of HDL cholesterol can help lower triglycerides.

Aerobic exercise can increase levels of HDL cholesterol in your blood, which can then lower blood triglycerides.

When paired with weight loss, studies show that aerobic exercise is especially effective at decreasing triglycerides (14).

Examples of aerobic exercise include walking, jogging, bicycling and swimming.

Regarding amount, the American Heart Association recommends getting at least 30 minutes of exercise five days per week.

The benefits of exercise on triglycerides are most apparent in long-term exercise regimens. One study showed that jogging for two hours per week over four months led to a significant decline in blood triglycerides (15).

Other research has found that exercising at a higher intensity for a shorter amount of time is more effective than exercising at a moderate intensity for longer (16).

Summary: A regular workout regimen with high-intensity aerobic exercise can increase “good” HDL cholesterol and decrease blood triglycerides.

6. Avoid Trans Fats

Artificial trans fats are a type of fat added to processed foods to increase their shelf life.

Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils.

Due to their inflammatory properties, trans fats have been attributed to many health problems, including increased “bad” LDL cholesterol levels and heart disease (17, 18, 19).

Eating trans fats can also increase your blood triglyceride levels.

One study showed that triglyceride levels were significantly higher when participants followed a diet with high or moderate amounts of trans fats, compared to a diet high in unsaturated oleic acid (20).

Another study found similar results. Following a three-week diet high in trans fats resulted in higher triglyceride levels than a diet high in unsaturated fat (21).

Summary: A diet high in trans fats can increase both blood triglycerides and the risk of heart disease. Limit your consumption of processed, baked and fried foods to minimize your trans fat intake.

7. Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week.

In fact, doing so can decrease the risk of death from heart disease by 36% (22).

A 2016 study showed that eating salmon twice a week significantly decreased blood triglyceride concentrations (23).

Salmon, herring, sardines, tuna and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary: Fatty fish is high in omega-3 fatty acids. Eating two servings per week can decrease the risk of heart disease and reduce triglyceride levels.

8. Increase Your Intake of Unsaturated Fats

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are replacing other types of fat.

Monounsaturated fats are found in foods like olive oil, nuts and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish.

One study analyzed what 452 adults had eaten over the past 24 hours, focusing on several types of saturated and polyunsaturated fats.

Researchers found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower blood triglycerides (24).

Another study gave elderly participants four tablespoons of extra virgin olive oil daily for six weeks. For the duration of the study, this was the only source of added fat in their diets.

The results showed a significant decline in triglyceride levels, as well as total cholesterol and LDL cholesterol levels, compared to the control group (25).

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils (21).

Summary: Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when they are consumed in place of other fats.

9. Establish a Regular Meal Pattern

Insulin resistance is another factor that can cause high blood triglycerides.

After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting glucose to your cells to be used for energy.

If you have too much insulin in your blood, your body can become resistant to it, making it difficult for insulin to be used effectively. This can lead to a build-up of both glucose and triglycerides in the blood.

Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides.

A growing body of research shows that irregular meal patterns can lead to decreased insulin sensitivity, as well as to increases in heart disease risk factors like LDL and total cholesterol (26, 27).

However, the evidence is mixed when it comes to meal frequency.

A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides, compared to eating six meals per day (28).

On the other hand, another study showed that eating six meals per day led to a greater increase in insulin sensitivity than eating three meals per day (29).

Regardless of how many meals you’re eating daily, eating regularly can improve insulin sensitivity and lower blood triglyceride levels.

Summary: While research is unclear on how meal frequency affects blood triglyceride levels, studies show that setting a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.

10. Limit Alcohol Intake

Alcohol is high in sugar and calories.

If these calories remain unused, they can be converted into triglycerides and stored in fat cells.

Although a variety of factors come into play, some studies show that moderate alcohol consumption can increase blood triglycerides by up to 53%, even if your triglyceride levels are normal (30).

That said, other research has linked light-to-moderate alcohol consumption to a reduced risk of heart disease, while linking binge drinking to an increased risk (31, 32, 33).

Summary: Some studies suggest that limiting your alcohol intake can help lower blood triglyceride levels.

11. Add Soy Protein to Your Diet

Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits. This is especially true when it comes to lowering LDL cholesterol (34, 35, 36).

Particularly, soy protein has been shown to reduce blood triglyceride levels.

A 2004 study compared how soy and animal proteins affected triglycerides. After six weeks, soy protein was found to decrease triglyceride levels by 12.4% more than animal protein (37).

Similarly, an analysis of 23 studies found that soy protein was associated with a 7.3% decline in triglycerides (38).

Soy protein can be found in foods like soybeans, tofu, edamame and soy milk.

Summary: Soy contains compounds associated with several health benefits. Eating soy protein in place of animal protein can reduce blood triglycerides.

12. Eat More Tree Nuts

Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids and unsaturated fats, all of which work together to lower blood triglycerides.

One analysis of 61 studies showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL (0.02 mmol/L) (39).

Another analysis including 2,226 participants had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides (40).

Tree nuts include:

  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Pistachios
  • Brazil nuts
  • Macadamia nuts

Keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains 163 calories, so moderation is key.

Most studies have found the greatest health benefits in individuals who consumed between 3–7 servings of nuts per week (41, 42, 43).

Summary: Nuts contain many heart-healthy nutrients, including fiber, omega-3 fatty acids and unsaturated fats. Studies suggest that including between 3–7 servings of tree nuts per week can decrease blood triglycerides.

13. Try a Natural Supplement

Several natural supplements could have the potential to lower blood triglycerides.

Below are a few of the main supplements that have been studied:

  • Fish oil: Well known for its potent effects on heart health, one study found that taking fish oil supplements reduced triglycerides by 48% (44).
  • Fenugreek: Though traditionally used to stimulate milk production, fenugreek seeds have also been shown to be effective at reducing blood triglycerides (45).
  • Garlic extract: Several animal studies have shown that garlic extract can reduce triglyceride levels, thanks to its anti-inflammatory properties (46, 47, 48).
  • Guggul: This herbal supplement has shown promise in decreasing triglyceride levels when used with nutrition therapy in patients with high cholesterol (49).
  • Curcumin: A 2012 study found that supplementing with a low dose of curcumin can cause a significant drop in blood triglycerides (50).

Summary: Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul and curcumin.

The Bottom Line

Diet and lifestyle factors have a major influence on your blood triglycerides.

Choosing healthy, unsaturated fats in place of trans fats, decreasing your intake of carbs and exercising regularly may help lower your blood triglycerides in no time.

With a few simple lifestyle modifications, you can decrease your triglycerides and improve your overall health at the same time.


A quick note from our founder-

Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.

Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE

That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).

Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

--> Get The Free Cookbook



Help us create more awareness! Please SHARE this article...



#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

--> Which muscle makes you look fat?

P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!


The #1 "bodyfat-eating" hormone...

weight loss solvedTo begin, I apologize for the dark nature of today's email.

However I promise what you'll discover today will be completely worth it.

Imagine a rotting corpse draped over your body from head to toe...

...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.

Shockingly, that nightmare is a reality for most:

64% of women and 74% of men carry too much body fat according to the National Institutes of Health.

It's choking their organs, assaulting their metabolism and sucking their energy dry.

But here's the worst part:

For most, this bodyfat has become "calorie-resistant":

It's completely unaffected by even the strictest diets... and most intense exercises.

This zombie fat is essentially... "dead tissue".

That's important for those who have 10, 25 or 50 or more pounds to lose...

AND for those who aren't technically overweight, but have what's called "pocket obesity"...

...unsightly patches of fat that cling to specific places, like:

just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.

However, there's good news:

Obesity researchers have now discovered a "metabolic jumper cable":

It jolts dead bodyfat back to life.

This allows your metabolism to burn it as calories and re-energize your entire body.

First though, here's the #1 reason why bodyfat becomes calorie-resistant:

It lacks blood flow. This has 3 effects:

  1. Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
  2. Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
  3. 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...

All this means one thing:

Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!

You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.

Update: calorie-resistant bodyfat can be now removed...

The discovery of this "metabolic jumper cable" can now reverse this process:

  • It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
  • It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
  • It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.

Not only do those layers of "zombie fat" start coming off, but your entire body just works better.

Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.

This "metabolic jumper cable" isn't any exercise, machine or pill.

It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.

It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.

And on this next page, you'll find out precisely how to unleash its calorie-burning power:

==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

How to Activate Your #1 "Bodyfat-Eating" Hormone

PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


How to Wipe Out Chronic Inflammation (Free Book)

inflammation

In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

inflammation book

Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


I Can't Help Showing This Off...

If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.

One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.

I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.

lost ways

Don't just take my word for it... watch his short video and decide for yourself.

Watch His Short Video…


The 5 Most Dangerous Lies You’ve Been Told About Bread

breads-email-small

Is Bread Really the Staff of Life… or the Stuff of Disease?

For most us, there are few foods more comforting than bread.

Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.

And that smell… few scents are quite as pleasant as fresh bread baking in the oven.

But there is a lot of confusion as to where bread fits into a healthy diet.

The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”

Of course, there are some who disagree…

Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”

And for a poison, we sure eat lots of it…

The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”

So, what is the truth about bread and wheat?

  • Is it the perfect poison… or an essential daily food?
  • Is “gluten-free” bread better for you than regular bread?
  • And can you still eat bread… while maintaining a lean body and optimal health?

The answers to these questions may surprise you!

The 5 dangerous lies about bread…

Be sure to read #5 – the biggest surprise of all!


Do You Know Your Body’s Most Important Weight Loss Secret?

Weight-Loss-Tips

Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.

Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.

Secret #2: stop eating out. You will automatically eat less without even noticing.

Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.

Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.

Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.

You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.

Here’s how it works.

“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”

“So… what’s going on with me? Why am I losing weight but not going hungry?”

Liz paused, then dropped the bombshell.

Your body is designed to burn fat. You just have to let it.

“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…

What good is a fat reserve if you can’t burn it?

Mind blown.

Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”

So that’s why I’m losing weight without going hungry.

Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.

Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.

Because when you click here to watch Liz’ life-changing presentation, you’ll learn

  • Which calories help you lose weight…and which ones help you gain it…
  • The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
  • The “low-fat” foods that can dramatically increase your risk of cancer.
  • And the superfoods that rescue your body from this assault by detoxing you…

Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.

For next the week only, Liz is offering the Red Smoothie Detox Factor at 50% off.

Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.

So if you’re sick and tired of feeling sick and tired, do yourself a favor.

Get Red Smoothie Detox Factor before the price goes back up.

Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.

So go watch her presentation and get the Red Smoothie Detox Factor.

---> Watch her presentation

 


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!


2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.

--> Get the 1 Day Cleanse (better than 7-day detoxes!)


3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat


4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report


5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric


6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't


7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors


Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com