Lowering Triglycerides Naturally

What are Triglycerides?

Our blood contains different types of lipids (fats). Two major categories are cholesterol and triglycerides. Cholesterol make two different proteins: HDL, the good one and LDL, aka the bad guy.We need cholesterol to repair and build cell walls, and acts as a precursor to steroidal hormones in our body. While TG consists of one sugar (glycerol) molecule attached to three fatty acid molecules. Triglycerides acts as a reservoir of energy during fasting state or when there is no supply of glucose.

Fasting can be overnight or between two meals. Under normal circumstances this is normal, but the problem arises when you eat more calories than you burn. This leads to an increase in TG levels. We can test TG levels in blood through Lipid Profile Test.

Few years back, there was much attention towards cholesterol and LDL levels for assessing risk factors for cardiovascular health. And they almost ignored TG levels. But now we know TG as a strong marker for heart disease apart from HDL and LDL levels. There are many drugs available to lower cholesterol levels known as Statins. These statin drugs also act on lowering TG levels. Drugs are not the best choice to lower TG, because TG levels are dependant upon what we eat and how much we eat. Hence, we can lower down triglycerides naturally by dietary and lifestyle modification.

 Reasons for High Triglycerides

• Excess calories consumption, especially sugar and fats
• No exercise (sedentary lifestyle)
• Excess Alcohol consumption
• Diabetes type II
• Obesity
• Low thyroid function

Normal vs Optimal level of Triglycerides

You can test triglycerides levels in the blood through a blood sample. The normal reference range for triglyceride varies from country to country. But values between 50 and 150 mg/dl is considered normal as per latest guidelines.In functional medicine fraternity, the range becomes narrower. We consider values between 70 to 80 as optimal. I see people with optimal weight and health having triglycerides values between 70-80.

Risks of high triglyceride levels

TG store energy and their levels depend upon the total caloric intake, particularly carbs. Once we eat a meal containing carbs, it gets converted into glucose. Insulin helps drive glucose into cells. It also helps utilise the triglycerides for energy production during fasted state. But when insulin cannot do its job because of insulin resistance, cells won’t let this glucose in & TG levels rises. Hence, Insulin resistance is one of the reason for the rise in TG levels and sugar levels in the blood. Insulin resistance & high blood sugar levels then leads to Diabetes type II. Hence, high levels of TG are seen in diabetes type II patients because of higher blood sugar levels. [Study]

There is a positive correlation between high triglyceride levels and obesity. Higher the obesity, higher will be chances of high triglycerides or vice versa. Thus, weight reduction and physical activity have considerable effects on lowering triglyceride levels. [Study]

Many studies suggest that high TG combined with low HDL level is an indicator for cardiovascular disease even if the LDL numbers are normal. High triglycerides increases the risk of arteriosclerosis (hardening & thickening of arteries). [Study] 

6 Simple Ways to Lower Triglycerides Naturally

1. Exercise – Physical activity helps to lower triglycerides levels because of expense of energy during exercise. Doing physical activity in fasted state (after 12 hours of overnight fasting) has a much greater effect on TG levels than doing it after a meal. 30-45 mins of low-to-moderate intensity exercise has greater benefit on lowering TG levels according to a study.
2. Eliminate Refined Carbs & Junk foods – Junk foods have empty calories without nutritive value and devoid of important fibre. That’s why they cause a sudden spike in blood sugar levels, which then leads to high TG levels. High intake of sugar & refined carbs causes a sudden rise in blood sugar, which forces body to produce more insulin for mobilisation of glucose. More insulin causes cells to become resistant with time. This leads to insulin resistance & hence repeated rise in triglyceride levels. Complex carbs are an excellent source of fibre and have higher nutritive value as compared to simple carbs. Complex carbs have low GI, and they slowly release glucose into blood. Hence, body requires less insulin to drive this glucose in cells preventing insulin resistance. Insulin Resistance is one of the primary reason for higher TG levels. Reducing total energy intake, especially through junk food and sugar, helps keep TG levels in safe range.
3. Meal timing and Fasting – Time of a meal and the fasted state between two meals is an important factor that controls levels of triglycerides. So, binging or having many meals leads to excess triglyceride levels because of increased calorie intake. Having sugar or refined carbs between two meals causes a rise in sugar and insulin levels. And our body ends up storing this excess energy as TG. Overnight fast, 3 meals with 4-5 hours of window & carbs restriction helps to lower TG.
4. Stop Alcohol – People having alcohol daily are more prone to higher TG levels. Alcohol contains sugars and source of empty calories acting as excess energy. One thing I found particularly effective is 16-18 hours of overnight fast for the next day after drinking alcohol. I prefer not to eat high-calorie foods such as carbs, sugars or dense fats with alcohol to avoid excess calorie intake. People usually do it opposite and they end up eating high calorie food with or after alcohol. One serving (30 ml) of alcohol contains 60-70 empty calories coming from sugar.
5. Add more fibre – Fibre helps to control blood sugar levels by slowing down the absorption of glucose from the intestine into the blood. Adding more fibrous food and soluble fibre such as psyllium and rice bran effectively helps to control and lower triglycerides levels. [Study]
6. Supplements – I found few supplements effective in lowering TG when combined with exercise and diet. First one is garlic, which is well known for its anti-lipidemic properties. It helps to lower total cholesterol and LDL as well also helps to reduce TG levels. Second of my favourite is Fenugreek extract. Fenugreek is known for lowering blood sugar levels & increasing testosterone. Anything which helps to balance blood sugar and supports insulin sensitivity can exert its effect on TG. The third supplement of my choice is Red Yeast rice combined with Nattokinase. Nattokinase has fibrinolytic properties, and it breaks down the fibrins in the blood which promotes adhesions and clotting. It is also effective in lowering cholesterol, LDL and TG levels so as Red yeast rice. [Study]

Conclusion

Overnight 12 hour fasting, eating 3 meals a day, fibrous diet, regular exercise, low-carb diet can help lower down the triglycerides effectively within a brief span of time even with no medications.