Cases of heart diseases are continuously increasing, and generally people blame only cholesterol for this. But the reality is that triglycerides are equally dangerous but sometimes more so. This is a type of fat present in the blood, which if increased increases the risk of serious diseases like heart attack, stroke and pancreatitis. Let us know in detail what triglyceride is, how it increases and with what home remedies and diet it can be controlled.

What is triglyceride?

Triglycerides are a type of lipid (fat) found in our blood. When we eat too many calories or carbohydrates, the body converts these extra calories into triglycerides and stores them in fat cells. When the body needs energy, this fat breaks down and gives energy. But if you eat more calories than you burn, especially sweets, junk food or alcohol, these fats accumulate and triglyceride levels in the blood increase. It can block blood vessels, which increases the risk of heart attack, stroke and high BP manifold.

Hidden causes of triglyceride increase

Bad diet: Refined grains, junk food, sugar, and fast food rapidly increase triglycerides. Eating processed foods several times a day can also increase the risk of death by up to 60%.

Drinking more: The excess sugar and calories present in alcohol go into the liver and increase triglyceride very rapidly.

Lack of sleep: When you don't get enough sleep, stress hormones increase in the body, which increase the risk of blood pressure, obesity and diabetes — all these carry triglycerides up.

STRESS: Stress causes swelling of the body and “VLDL cholesterol” in the liver, which increases triglyceride levels.

Genetic reasons: Some people have a genetic condition called family hypertriglyceridemia, in which this fat is formed more naturally. In such cases the level may go up to 4000 mg/dL.

Side effects of medicines: Some medications (such as steroids, beta blockers, or hormonal medications) can increase triglyceride by 5% to 200%.

How to reduce triglyceride

Exercise daily: Walk, yoga or cycling for at least 30 minutes every day. Due to this the body burns fat and triglyceride level decreases.

Avoid sugar and refined carbohydrates: Leave white bread, sweets, cold drinks and salty snacks. These increase blood sugar rapidly and lead to fat accumulation.

Keep weight under control: Triglyceride also increases due to increase in body fat. This level can be reduced by 20–30% when weight loss.

Choose healthy fats: Consume healthy fats like mustard, olive or coconut oil. Omega-3 fatty acids (found in fish) are helpful in reducing triglyceride.

Reduce alcohol consumption: Do not drink alcohol more than once or twice a week. Alcohol increases triglyceride the fastest.

Consult a doctor: If the level does not come under control even after changing lifestyle, the doctor can give medicines like fibrates, omega-3 supplements or statins.

Stay away from these foods (harmful in high triglycerides)

Fried and junk foods

Sweets, deserts, and sugar drinks

Refined carbohydrates (white rice, flour, pasta)

Alcohol

Full fat dairy, ghee and red meat

Best 5 Foods to Lower Triglyceride

Soy chunks: It contains plant protein and less fat. It reduces bad cholesterol and keeps blood fat level balanced.

Fatty fish (such as salmon, tuna): The omega-3 fatty acids it contains reduce triglyceride and strengthen the heart.

Avacado: It contains good fat (monounsaturated fat) which reduces bad fat and balances blood lipids.

Coconut oil: Taking coconut oil in limited quantities improves metabolism and reduces bad fat.

Garlic: The antioxidants and anti-lipid agents present in it reduce blood fat and improve blood flow.

Triglyceride is not just a figure, but a sign of your heart health. If it is more than 150 mg/dL, be alert immediately.
By adopting a balanced diet, regular exercise, adequate sleep and stress-free lifestyle, you can control this invisible enemy.

 PC:Punjab Kesari