What are the best ways to reduce Triglycerides for Indian Families?

Triglycerides are a specific type of fat that is circulated throughout the body in the blood. The way it works is that after consuming any type of food, your body is able to take any extra amount of fat and turn them into calories, especially from carbohydrates and sugar, which is then turned into triglycerides, which is then stored into plenty of fat cells that can then be utilized at a much later time. This is a very useful aspect for the body's ability to receive extra amounts of energy when pushed through an entire day of labor or work. However, there are many instances where the body is able to overwhelm itself with storing excess amounts of triglycerides and not nearly enough time for them to burn all the way, creating a lot of complications later on.

Indians especially have a very hard time countering this growing issue, as most of their diets consist of refined carbs, lots of fried and oily foods and even high amounts of sugar in their desserts, all of which has led to triglycerides that have been elevated beyond what is considered normal levels. This has become a staple issue for individuals who are already suffering from life-altering conditions such as diabetes, obesity, and even problems related to their thyroids and are also very large risks for potential disorders such as heart attacks, chances of having a stroke getting even higher and even fatty liver and glyceride issues.

WHAT ARE THE REASONS FOR HIGH TRIGLYCERIDES LEVELS IN INDIA?

The increasing levels of triglycerides among Indians are no surprise at all, as the lifestyle choices as well as the type of food that they consume are at a very terrible pattern that continues to spiral downward with no end in sight. this is all thanks to the drastic change that has the sudden change between home-made and healthy foods to a more processed and manufactured food, and with a lot of excessive intake of carbohydrates, such as white rice, rotis, paranthas and even bread, have been responsible for creating a lot of buildup of fat within the bloodstream. This only elevates the already messy levels of triglycerides in the body, and by adding on to the condition, consumption of both sweetened chai and other sugar-induced drinks have only worsened the already poor levels of triglycerides in the body, causing a massive rise of concern for the country.

It also does not help that almost every working-class Indian today is stuck between long, sedentary jobs that make them sit behind desks for many hours on end for many years, creating all sorts of stressful situations both within the working environment and at their own homes as well. One last major issue to mention among Indian households is the extremely unhealthy obsession with feeding people way too much food for their own good, which is yet another reason why higher levels of triglycerides are much more common in Indians nowadays than 10 years prior.

High triglycerides can be an early sign of metabolic conditions like diabetes.

WHAT ARE SOME INDIAN FOODS THAT INCREASE TRIGLYCERIDE LEVELS?

Indians are very capable foodies that are able to eat just about anything that is provided to them, this includes oily foods, fried foods and even foods that have artificial food flavours. The average Indian cuisine would usually consist of a plethora of carbohydrates, most of which are either filled with spices, condiments and even sauces that elevate the taste of the food, making them all the more popular for them to crave and desire. The regular consumption of soft drinks that are chilled and products that are filled with maida, such as rotis, paranthas, and even biscuits are also major contenders of enhancing the amount of triglycerides in the body extensively.

Surprisingly, there have also been several healthy alternatives that have unfortunately been tied to the addition of triglycerides in the body, with the excessive consumption of fruit juices or eating lots of fruits continuously has been proven to add to the levels. Indian food itself has been stated numerous times to not be the culprit behind the amount of fat stored in the body being overwhelmed, rather, it is the complete lack of any stable nutrients in their diets as well as no means of overlooking what is consumed daily.

Incorporating fiber-rich foods like oats can help here’s a detailed Hindi blog on oats benefits.

FOODS TO AVOID ENTIRELY

• Any type of white rice, white bread and even products made entirely out of Maida.
• Snacks that have been thoroughly deep-fried are also not to be consumed.
• Foods that are absolutely filled with large amounts of unrefined or refined sugar.
• Soft drinks that are loaded with both sugar and unnecessary amounts of energy for the body.
• A lot of butter or ghee that has been used in excess on foods that do not require too much supplements.
• Alcohol consumption is a very dangerous topic to delve into as it can create many other issues.

WHAT ARE SOME FOODS THAT NATURALLY LOWER TRIGLYCERIDE LEVELS?

Luckily, just as the Indian Kitchen is a place where a lot of issues can arise, it has an equal amount of healthy alternatives that can even and lessen the impact high levels of triglyceride can do to the body. A diet that is filled with food items that are fibre-only, that consists of plants, vegetables and several wholegrains that can elevate the taste while simultaneously reducing the amount of triglycerides levels in the body consistently. Changing the regular carbs being consumed to a more complex carb diet featuring brown rice, brown sugar and even oats, that are stated to comfortably lower the levels of sugar absorption in the body while maintaining minimum triglycerides levels from going up.

The main thing to take note of is the balance that is required for maintaining such a constrained diet plan for preventing triglycerides levels from getting anywhere higher than what is required for the body. This particular diet must have an abundance of brown rice, extremely low on sugar count as well as high on fiber and healthy fats, which is the perfect diet for individuals who are not only looking to keep a strong balance between triglycerides levels but also maintaining better blood pressure, as well as having the best amount of sugar and weight control for your body.

FOODS THAT ARE REQUIRED

• Having plenty of Green Leafy Vegetables, most importantly Palak, Methi, and Saag.
• Wholegrains are also an important part of having the proper diet to combat higher levels of triglycerides in the body, such as Brown Rice, Daliya, and Millets.
• Some condiments and spices are also very healthy and can be used for healthy purposes, such as Garlic and Raw Turmeric, otherwise known as Haldi.
• The inclusion of flaxseeds and even chia seeds are expected to help out with elevated levels of triglycerides.

Want to try a natural remedy? Learn about the benefits and risks of apple cider vinegar in Hindi.

WHAT ARE SOME LIFESTYLE CHANGES THAT WOULD ACTUALLY WORK FOR INDIAN FAMILIES?

Taking care of your own diet will not be the only thing that can help lower the production of triglycerides. The way you handle your lifestyle can also define how well you can manage the levels, something which a lot of Indian families are unable to accomplish. There have been way too many cases where Indian families have struggled to even have an appropriate way of handling different plans daily, as they are unable to manage their time, motivation and even their own personal space without causing a ruckus with their day-to-day lives.

Hence, small yet consistent activities to help keep your body active can be a great way of keeping triglyceride levels at bay, such as attempting short 30 minute walks, practicing yoga consistently every day and even taking a nice little bicycle ride a day can do wonders for the health of the body. Try to reduce as much screentime as possible to maintain a preferable balance between household chores and fun activities, especially for all the children who are addicted to their phones. Stress management is also a fantastic way to keep those levels under the normal amount, keeping an appropriate sleeping schedule and timing for a much better day lifestyle.

Explore the strong connection between triglycerides and liver health in this blog.

LIFESTYLE TIPS

• Ensure that every time you wake up in the morning, you attempt a 30-minute walk in the park to freshen yourself up.
• Practicing a lot of yoga or even attempting some light stretches daily can do wonders for the body's overall health.
• Make sure to keep mobile or television screentime to a minimum of 2 hours a day.
• Remember to sleep at least 7 to 8 hours a day before waking up for a proper good night's sleep with little to no restlessness.
• Avoid having any type of midnight snack that can be harmful for the body by having a very filling early dinner before you head off to sleep.
• Stay hydrated by having at least 8 glasses of water a day.
• Never try to skip any meals or food timings for the day, especially breakfast and lunch, as it may disrupt the flow you put yourself in.

Chronic inflammation may worsen triglyceride levels. Learn about it in this Hindi blog on inflammation.

WHAT ARE SOME ESSENTIAL TRIGLYCERIDES TESTS IN INDIA?

• The Lipid Profile Blood test is capable of providing to your body more than enough triglycerides if there is a lack of it present in the body.
• The Fasting Blood Sugar Test has been effective in maintaining the amount of sugar levels within the body, which has a direct influence in the triglycerides levels as a result.
• The Hb1Ac blood test keeps a close eye on the triglyceride levels in the body through a 3-month long analysis.
• The Liver Function Test is also a recommended test that can be utilized in finding potential conditions related to triglyceride levels in the body.

WHAT ARE SOME MYTHS ABOUT TRIGLYCERIDES IN INDIA?

Only Oily foods cause high triglycerides levels

While Oily foods are one of the main contributors to the rise in levels, sugar levels as well as the amount of carbs consumed daily are also major factors that contribute to the rising levels as well.

Controlling cholesterol is just as important. Here's a Hindi guide on cholesterol in hindi.

Thin people can not get high levels of Triglycerides

Almost anyone can develop it, as it is not affected by how much an individual looks or weighs.

Ayurvedic herbs alone can fix this issue 

These herbs are only capable of maintaining and supporting the issue, and are nowhere near capable of taking care of the elevated levels of triglycerides.

Only one test is more than enough

For this particular test, constant checking and reports are what make this test essential as it can be a serious condition without proper guidance, support and medication.

CONCLUSION

The levels of triglycerides in your body may determine how much energy you can actually reserve through compressed fats, so when there are high levels, it will not always be apparent at first, as most of the symptoms and signs are almost non-existent. This can especially affect a majority of Indian Families solely due to how they live and consume their food. With the correct amount of guidance, support and even preventive care, if need be, these families will be able to have a healthy and active lifestyle and diet plan extremely quickly with little to no repercussions.

Along with reducing triglycerides, it's important to maintain a balanced nutrient intake. Here’s a list of B12-rich vegetarian foods.

Medical Disclaimer – The information that has been written is only to be used for educational purposes. There has been no information presented by this website, be it tests, images and graphics, which should be taken as professional medical advice. Always consult with your doctor regarding any medical advice that may relate to your condition.