Lower Your Triglycerides Fast – A How To Guide
Your triglyceride (TG) levels are high. You need to lower your triglycerides fast. Maybe you have an upcoming life insurance physical. Maybe your doctor has told you that if they don’t come down immediately, you are going on medication. Whatever the reason, here is a guide for how to lower your TG levels as fast as possible.
This guide is not a rehash or copy from other websites. It is based on sound, medical research. Every recommendation here can be backed up by a reputable, scientific study with documented results that substantiate what I am telling you. Although none of these recommendations are dangerous, some of them are a quick fix only. It would be difficult to incorporate them into your every day lifestyle. Fortunately, most of these recommendations are things that you should actually be doing every day. For a long term solution to your high triglycerides, you are going to have to make lifestyle changes. There is no other way around it. Sorry. If you are interested in a more permanent solution, check out our Home page for foods that actually lower your triglycerides.
What You Need to Know About Triglycerides
To understand the recommendations, you need to know a little about triglycerides and how they are formed. Without this common knowledge basis, blindly following these recommendations would be the same as trying to fly a plane without reading the operating manual. I always want to understand the reason why behind something. I am not one to just blindly follow advice. Without the “Why?”, how do you know if the advice even applies to your situation?
Most fats in your body are actually stored as triglycerides. Triglycerides are also the type of fats that are found in most foods. When excess energy is stored in your body as fat (triglycerides), unfortunately some is left in the bloodstream. Triglycerides are also the type of fats that are found in most foods.
READ THE FOUR SENTENCES ABOVE AGAIN!!
First, your body stores fat as triglycerides. This means that if you eat more than your body needs, then the extra is converted to triglycerides and stored as fat.
Second when the triglycerides are stored as fat, some is left in the bloodstream hence raising your triglyceride levels.
Third, triglycerides are also the types of fats that are found in most foods. You will either have to reduce fat or work hard to avoid them. High TG levels are caused by hereditary and environmental factors. These are older age, unhealthy lifestyle habits, fatty diet plan, disease complications and medicine side effects.
Here's the Recommendations for Lowering Your Triglycerides Fast
You Must Be in Calorie Deficit
You need to be in calorie deficit to quickly lower your triglyceride levels. Remember, any extra calories are converted to triglycerides and stored as fat. Figure out how many calories you need per day and plan on a 500 calorie per day deficit. The extra benefit will be that you will lose approximately 1 pound of fat per week.
You also need to spread your calories throughout the day. You can't skip breakfast and then binge at lunch. You need to consume the calories when your body needs them. Recommended is 3 smaller meals per day and 3 small snacks per day within your calorie guidelines. Multiple small meals will also help eliminate the hunger pangs.
To calculate how many calories you need, do a search on Google for “Basal Metablolism Calculator” or “BMR Calculator”. Your BMR is the bare calories you need to stay alive. This amount is increased depending on how active you are. Most people with a desk job should select sedentary when asked by the calculator. If you would like to see an example of the actual calculation of how many calories you need, see this page - BMR Calculation
You Have to Start Exercising
Medical studies have shown that even one 30 minute exercise session has a lasting affect of lowering your TG levels. If you want to lower your triglyceride levels fast, then plan on a minimum of 30 minutes of aerobic exercise for 3 to 4 days per week. This could be 30 minutes on a treadmill, tennis, weightlifting, Zumba or anything that gets your heart rate up.
Eliminate All Alcohol
Many people are going to hate this one, but if you want fast results, you have no choice. See my other article on all the reasons why drinking is so bad on your levels. When you get to a position where you are maintaining your levels, most people can go back to drinking moderately. This means 1 drink per day for women and 1 to 2 per day for men. There are actually a couple of drinks that have the potential for lowering triglycerides. I present them and the medical studies backing up this claim in my eBook. However for fast results, you need to skip the drinks.
You Need Omega-3 Fatty Acids
You need to start taking fish oil supplements. There are just too many medical studies that show the positive benefits of taking fish oil. This one supplement will lower your triglyceride levels all by itself. When you choose your fish oil, make sure it is cold-pressed so that the active ingredients are not destroyed and that it is checked for contaminants. Cold water fish can be high in mercury and other contaminants. Good fish oil is not cheap. Make sure you do your research. I did the research and use Nordic Naturals brand. Below is a link to an Amazon page which has them as inexpensive as anywhere I have seen. Full Disclosure - If you click on the link and purchase them, I will receive a small commission to help with this site's expenses.
Another way to get omega-3's in your diet is to increase the amount of salmon, tuna and sardines you eat. For me it is easier to take the capsules.
Kill the Sugar
Cut out sugar. Whether it is in your cereal in the morning, your coffee, the 8 regular sodas you drink every day, cookies, cakes, ice cream, dessert – wherever. You must cut out the sugar to quickly lower your triglycerides. Sugar adds no nutrition, makes it difficult to stay in calorie deficit, spikes your insulin and is easily converted to triglycerides.
Cut Out Fast Food
It is too hard to eat healthy at a fast food restaurant. Too much saturated fat in everything. Just skip the fried foods, burgers, tacos, chicken sandwiches and other problem foods for this short window of time you are trying to quickly lower your triglyceride levels.
Switch to “Healthy Meats”
Switch to chicken and turkey in lieu of pork and beef. The fat in pork and beef is pure triglycerides. And if you like chicken and turkey skin, skip it for this short time period.
Increase Your Servings of Fruit and Vegetables
First, they are low calorie and will help you with your hunger pangs while you stay in a calorie deficit. Second, there are medical studies that show that most vegetables actually lower triglyceride levels.
Conclusion for Lowering Your Triglycerides Fast
You said you wanted to lower your triglycerides fast. This is how you do it. I told you up front that some of these suggestions are most likely not long term solutions. But anyone can do this for a couple of weeks. I guarantee you that if you follow these suggestions for two weeks, you will see a noticeable drop in triglyceride levels.
If you don't want to follow such drastic advice and have a little more time, there is an easier way to lower your triglycerides without completely giving up a good steak and a drink every now and then. There are actually foods that lower your triglycerides when you add them to your diet. The effectiveness of these foods are backed up by reputable medical studies. My 26 page eBook lists all the foods that lower your triglycerides, references the actual medical studies and provides easy to follow recommendations that allow you to lower your triglycerides without draconian changes to your lifestyle. I used these methods myself to lower my levels from 227 to 59 in less than six months!
This eBook is available for instant download for just $9.99 or less than the cost of one pizza. Click on the purchase button to find out an easier way to lower your triglycerides.