One very effective way for lowering triglycerides naturally is adding fish to your diet. What fish provides is the beneficial omega-3 fatty acids.
According to the current research, this omega-3 helps to reduce high triglycerides in three ways:
- Reduces the production by the liver
- Accelerates the elimination from the blood
- Accelerates the conversion to energy versus storage as fat.
Best Fish for Omega-3 Fatty Acid
The benefits from the omega-3 in fish can be obtains by eating the fish or taking a fish oil supplement. The best fish to eat because they are rich in the omega-3 fatty acids are:
For each 3.5 ounce portion of these fish that you eat, you will get about 1 gram of omega-3 fatty acids. You should eat fish about 2-3 times per week.
How the fish is prepared also makes a difference in the health benefit. To benefit the most, the fish should be broiled or baked. Eating your fish fried or as fish sandwiches increases your heart disease risk.
You also need to be careful which type you do eat due to the fact that some fish meat is more apt to be contaminated with mercury, plus industrial and environmental pollution. It is this concern that makes taking a fish oil supplement more appealing.
Fish Oil Supplements for Reducing Triglycerides
The benefits of taking a fish oil supplement are multiple. First of all, it is easy to do. Second, the amount of omega-3 you get is more consistent. The convenience is very appealing, also. Perhaps the major benefit is that the fish oil is not contaminated with pollutants.
There are a variety of fish oils to choose from. You can choose between a liquid form and capsules. The most current research is leaning toward the liquid form being the most beneficial in reducing triglycerides.
Omega-3 Fatty Acid is Essential
You may have heard the term ‘essential fatty acids’ or ‘EFAs’. Fatty acids are called essential because our body can’t produce them. We must get them from our food.
You will find EFAs in marine-based foods, such as fish, and in vegetarian sources, such as flax seed and chia seed. The research, so far, is leaning toward the marine-based EFAs are being the most effective for managing normal triglyceride levels.
It is best to work with your doctor in developing the best plan for lowering your blood triglyceride levels. In addition to increasing your level of exercise and making other dietary changes, the addition of fish oil should be a consideration.
Whether you eat fish or take fish oil supplements, it has been confirmed by scientific evidence that the omega-3 fatty acid in fish is definitely effective in lowering triglycerides. In fact, researchers now believe that fish oil can reduce triglyceride levels by as much as 50%.
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