Keep Your Triglyceride Levels Healthy Naturally With These 13 Tips
You usually hear triglycerides during your physical tests. You may not pay attention to it that much, but it's a very important measurement for your heart health. Triglycerides are a type of fat lipid found in your bloodstream. Every time you eat, your body turns unused calories into triglycerides, and stores it in your fat cells.
Having high triglyceride levels in your blood can mean a higher risk of heart disease. If you have high triglycerides, it can also be a sign of type 2 diabetes, metabolic syndrome, hypothyroidism, and certain rare genetic conditions.
Here are measurements for triglycerides:
Normal - less than 150 mg/dL
Borderline high - 150 to 199 mg/dL
High - 200 to 499 mg/dL
Very high - 500 mg/dL or more
There are different ways to keep your triglyceride levels healthy. You don't have to medicate right away to keep it low (unless it's recommended by your physician). Just follow these 13 natural ways to help control your triglycerides and keep your heart healthy.
1. Exercise regularly
Triglycerides are created when your body has excess calories, so the best way to keep it low is to get physical. Exercising is the best way to burn more calories. According to the American Heart Association (AHA), vigorous activities can lower your triglyceride level by 20%.1 The Center for Disease Control and Prevention (CDC) also states that adults need 150 minutes of physical activity weekly to maintain a healthy triglyceride level.2
2. Eat fewer calories
Don't let your body produce more triglycerides by cutting back on your calorie intake. Make sure that you're only eating calories that you can burn. Even if you're eating healthy meals if they are more than what your body needs, they can still raise your triglycerides. Monitor your calorie intake per meal, and simply don't eat when you're not hungry.
3. Lose weight
Keeping a healthy weight can also help you maintain a low triglyceride level. Reducing your weight by 5-10% can already lower your triglycerides to 20-30%. Get recommendations from your nutritionist to help you shed weight healthily.
4. Eat regularly
If you think skipping meals as much as you can help you lower your triglyceride levels, then you may be doing more harm to your body. Not eating regularly can cause spikes and sudden drops in your blood sugar. This can increase the risk of insulin resistance, which may lead to an increase in your triglyceride levels. The key is to have a regular eating pattern and eat balanced meals.
5. Choose nuts for your snacks
Love snacking? Then opt for a healthier option by choosing nuts like almonds, walnuts, pistachios, and the likes. They contain fiber and unsaturated fats that can help reduce your triglyceride levels.
6. Eat more soy
Soy comes from the plant family of legumes, and they can help in protecting you against heart diseases. Consuming soy for 12 weeks can help cause a drop in your triglycerides. It is also a great replacement for animal protein.
7. Avoid unhealthy fats
Unhealthy fats like trans-fat can raise your triglyceride levels and increase risks of heart diseases. To avoid it, eat less saturated fats, which can be found in meats and dairy products. Consumption of processed foods must also be limited.
8. Eat healthy fats
Of course, not all fats are bad for your health. Monounsaturated and polyunsaturated fats can help in reducing your triglyceride levels. They are found in avocados, olive oils, and fatty fishes.
9. Increase your intake of Omega-3s
As mentioned earlier, fatty fish can be good for your triglyceride levels. Choose salmon steak over beef at least twice a week to reduce your triglycerides. They have high levels of omega-3 fatty acids, which are beneficial for your overall health.
10. Consumer more fiber
A low-carb diet can help lower your triglyceride levels. However, you don't have to completely avoid carbs. Just eat more whole grains and fruits with high levels of nutrients and fiber. Fiber can help reduce the absorption of sugar and fat in the small intestine.
11. Intake less sugar
Eating foods high in sugar can cause a spike in your triglyceride levels. Limit your sugar intake to no more than 10% of total calories to ensure a healthy blood sugar level. You must also watch out for hidden sugars in your food. Those ingredients that end in "ose" like sucrose, fructose, lactose, and dextrose are also sugar.
12. Limit your alcohol intake
Drinking alcohol can raise your triglyceride levels. It is also linked to high blood pressure, obesity, and diabetes. It contains a lot of empty calories and sugar. When not used, they can become triglycerides in your blood.
13. Eat less refined carbs
White bread, pasta, cakes, sweets, and cereals are considered refined carbs. They are sugar and grains that have been stripped of nutrients, fiber, and bran. Eating too much of this type of food can also cause a spike in your triglyceride levels.
Hello. This is Dr. Ben, Chief Medical Advisor here at Healthy Habits Products, pointing out something important that you may not realize about the toxins in your body.
Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").
The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.
Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!
In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.
But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:
Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.
Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.
Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).
This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.
Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.
The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.
It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.
Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.
Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.
LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.
HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.
A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.
Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.
And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKE—no matter how hard you try to avoid it.
Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.
This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.
Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.
This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.
What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?
If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.
Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?
Well, there is a way to fix these dangers, get your blood pressure under control, maintain healthy cholesterol levels and balance your blood-sugar levels.
The solution not only works on a deeper cellular level but also in your overall well-being. So the results are rapidly felt, deep and long-term.
The solution you’re about to discover only takes one minute or less to implement. So there’s absolutely NO REASON why you have to be a victim of heart disease that so many needlessly suffer through.
Introducing our 100% all-natural proprietary blend called StrictionBP. This unique but extremely effective supplement has been scientifically created to safely protect your heart from damage.
StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.
Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.
These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.
These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.
After 4 weeks of supplementing with 120 mg of quality-sourced Ceylon Cinnamon per day, test subjects (543 patients) saw significantly reduced levels of fasting plasma glucose (blood sugar) from -40.52 to -8.67, and an increase of good cholesterol (HDL) from 1.09 to 2.24 while decreasing the bad cholesterol (LDL) from 17.21 to -1.63.
The effects of Ceylon Cinnamon extract work 5 different ways:
By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.
You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!
Now, what if you could get all of these proven heart-health benefits in the form of an easy-to-take daily capsule that protects your heart without you having to change your diet, spend hours at a gym or giving up any of your favorite activities?
Now, you could learn about these powerful ingredients and then try to independently source the individual ingredients. The problem is, after you’ve found all the products and sources, purchased minimum quantities of each (which is often a large amount), paid shipping on each, and sorted through a huge stage of studies on the most effective dose of each one needed to help balance your blood pressure, cholesterol levels, and blood sugar, you’ll literally have spent weeks or months of time, and hundreds (if not thousands!) of dollars—and you’ll have waited all that time to even begin to make progress.
These critical ingredients, along with some additional compounds that further enhance their overall effectiveness, have been combined into one proven, all-natural, scientifically researched, easy-to-take supplement called StrictionBP, and it’s by far one of the most exciting, unique formulas I’ve ever had the opportunity to work on.
Just take it once each morning and again each night. You just let this incredible supplement work its magic!
As the research overviewed has shown, this nutrient already has a rapid and noticeable effect on your blood pressure, cholesterol levels and blood sugar. Yet when you combine them all, the results are truly unsurpassed.
StrictionBP is the ONLY way to get this clinically proven ingredient to help STOP the deadly accumulation of plaque and balance your blood sugar, cholesterol and blood pressure, and win the war against heart disease once and for all.
Deciding to take StrictionBP is a simple decision because we want you to not just take our word on its effectiveness but take it for a test drive!
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That’s how you know StrictionBP will deliver everything it promises and more.
With no risk and a proven track record of creating better heart health, is there any reason not to give this a try?
Once you have it in your hands, and once you experience the rare power of this wonder supplement to fight back against heart disease and give you the peace of mind you’ve always wanted, you'll be thankful you tried this. After all, this is so much easier and more affordable and less invasive than other solutions—especially expensive blood-pressure and cholesterol drugs, which often come with harmful side effects and make you feel ill and miserable.
You’ll also receive a powerful FREE eBook—3 Ways to Naturally Lower Your Blood Pressure—which will walk you through the biggest problem with traditional heart health approaches (including so much of what you learned here today).
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To finally see and experience how unbelievably easy it can be to balance your blood sugar and cholesterol, and protect your heart, choose the appropriate savings with the link below…
…and then, of course, be sure to write down your blood-pressure reading today, because you’ll absolutely want to document your dramatic before-and-after results.
Dedicated to helping you achieve Healthy Habits®!
Chief Medical Advisor
Healthy Habits Products Inc.
1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573
2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd
3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad
5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388
6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk
7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384
8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277
9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon
10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627
11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon
12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486
13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305
14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications