The biggest handbook on how to reduce triglycerides naturally with Indian food is here and ready to serve you. Backed up by modern day science and ancient ayurveda, this guide can help you reduce these unhealthy levels. But first you must find out what may be the cause of your unhealthy TGL levels.
Triglycerides and their causes:
Triglycerides are a type of fat found in your blood- harmful in exceeding amounts. When you eat, your body can convert the extra calories into triglycerides- stored in fat cells. High TGL levels can raise your risk of heart disease.
Causes include:
Generally, TGL is caused by factors like these and must be watched out for:
- Poor diet
- Lack of physical activity
- Excess weight or obesity
- Smoking
- Genetics
- Certain medications (like steroids, diuretics)
- Medical conditions (like diabetes, kidney disease)
How do triglycerides affect your heart?
Before knowing how to reduce triglycerides naturally with Indian food, you must know how can they affect your heart in ways like:
1. Clog arteries:
High levels of triglycerides in your body can lead to plaque buildup, narrowing arteries. Hence, restricting your blood flow.
2. Heart disease risk:
Elevated levels also cause a higher risk of heart attacks and strokes.
3. Inflame blood vessels:
Triglycerides can damage the walls of arteries and cause many other health risks.
4. Impaired blood flow:
The diameter of the patient’s arteries can lead to many heart complications.
5. Linked to other risks:
Moreover, high levels are also connected with high BP, diabetes, and obesity.
How to reduce triglycerides naturally with Indian food diets?
Here are some Indian food diet tips to that can help you keep your triglycerides in check naturally:
– Omega-3 rich foods:
Your diet can benefit from fatty fish like:
- Rohu
- Surmayi (kingfish)
- Bangda
– Healthy fats:
Healthy fats are medically reviewed by several dieticians, you must have:
- Olive oil
- Ghee (in moderation)
- Nuts
- Seeds
– Fiber foods:
Your answer to “how to reduce lipid levels with indian food” with fibre is by eating:
- Fruits
- Veggies
- Ragi
- Bajra
– Legumes and pulses:
For lowering your lipid levels with desi diets, your diet must have good portions of:
- Beans
- Lentils
- Chickpeas
– Spices and herbs:
Your kitchen is filled with traditional Indian ingredients to lower your tgl. So, focus on:
- Turmeric
- Ginger
- Garlic
– Limit certain foods:
There are many foods that cause a spike in your blood TGL and further lead to many other health risks. Therefore, you must avoid them while sticking to a healthy triglycerides diet chart.
The best foods that you can eat to reduce your triglycerides levels without ordering exotic foods are given here.
6 Best Indian foods to lower Triglycerides naturally:
Here are 6 Indian foods that can help lower triglycerides naturally:
– Oats:
Rich in soluble fiber, oats slow down fat absorption and keep away blood sugar spikes in your body.
– Turmeric:
Curcumin in turmeric has anti-inflammatory properties that help regulate lipid levels as proven by science.
– Spinach:
A veggie you can use in salads, soups or cook it to get fiber, vitamins, and antioxidants. Furthermore, spinach is a known super food best to lower cholesterol and triglycerides.
– Almonds:
Rich in monounsaturated fats and vitamin E, almonds help lower bad cholesterol and triglycerides.
– Guava:
With rich amounts in fiber and antioxidants, guava can keep your lipid levels in check.
– Flaxseeds:
Wondering how to reduce triglycerides naturally with Indian food rich in Omega-3 fatty acids? These little seeds are your fully packed answer to the same.
Worst foods that cause triglycerides:
Here is a table that will tell you exactly what foods you must avoid to lower your triglycerides naturally:
| Food to avoid | Examples |
| Sugary drinks | Soda, packaged fruit juice, sweet teas |
| Refined carbs | White bread, pasta, sugary snacks |
| Fried foods | Fried snacks, pakoras, fries etc |
| Processed meats | Sausages, bacon, Salamis |
| Full Fat dairy foods | Cream, butter and full fat milk |
| High sugar dry fruits | Raisins and dates |
| Trans Fats | Cookies pastries and cakes |
Therefore, your answer to how to reduce triglycerides naturally with Indian food does not only lie in the best foods but also with the ones you’ve got to avoid.
Lifestyle modifications for healthy TGL levels:
Some lifestyle tips to keep your triglycerides in check are:
● Exercise regularly:
Your routine must have 30 minutes of some activity like a walk or some yoga asnas.
● Lose excess weight:
Watching your weight should be your priority as even a 5-10% weight loss can make a big difference.
● Eat smart carbs:
Choose whole grains, fruits, and veggies over refined carbs as this choice can do wonders for you.
● Drip in healthy fats:
The better choices for your meal plan can look like omega-3 rich foods like fish and flaxseeds.
● Limit sugar intake:
Still wondering, how to reduce triglycerides naturally with Indian food?
Frequently asked questions:
A: For this, you can chew on 1-2 raw garlic cloves daily or crush them to add to meals. Moreover, you can also mix it with honey or olive oil for better taste and absorption to help lower triglycerides.
A: You can start your day with a 1-hour routine with a 10-minute meditation session and 20-minute walking. Or else, you can go for 30-minute yoga or stretching. Follow with a healthy breakfast and raw garlic to lower triglycerides.
A: Yes, and you must have healthy fluid intake to avoid the same.
