Stored fat in the fat cells or also called triglycerides can be avoided in the body. Check out these natural ways to prevent this. Read on.
Do you know what are triglycerides? These are basically a type of fat that are found in your blood. They are sourced out from some foods such as butter, oils, and other fats that you consume. After you eat anything, the body breaks down the calories that you do not require into triglycerides and stores them in your fat cells to be used for needed energy. Although, you might need triglycerides to provide energy to your body, but having excess of them in your blood can increase the risk of heart diseases. If you consume more energy or calories than you take out, it will surely lead to weight gain. Too much calories in the body are stored throughout your body as fat. Your body has a tendency to store this fat in the fat cells, either by enlarging fat cells, which are always present in the body, or by creating more of them. Losing stored fat and burning it quickly can be quite difficult for some people. It is best to prevent this from happening by following some natural ways. Read this article further to know about some natural ways to avoid stored fat or triglycerides.
Natural ways to avoid stored fat
Losing weight and maintaining it is one of the more important factors that you need to keep in mind to avoid stored fat or triglycerides. If you manage the triglyceride levels, you can focus on improving overall health as well because it is directly linked to heart health. Both healthy diet and exercise are paired up to achieve less stored fat. So, here are 8 natural ways to avoid stored fat:
1. Eat high fiber foods
Fiber rich foods can help in keeping you full for longer hours and in improving the digestive system. As per some experts, an average adult should have atleast 15 grams of fiber in their diet. You should consume a high fiber diet that includes whole grains, vegetables, legumes and fruits, which can improve your digestive health effectively and keep the triglyceride levels balanced. Having high fiber foods can help in moving food through your digestive tract, lowering the amount of triglycerides in the blood. Including more fiber in your diet can reduce the absorption of fat and sugar in your small intestine, helping to lower the amount of triglycerides in your blood. You can replace the unhealthy snacking with rich fiber foods in your diet.
2. Exercise regularly and lose weight
Regular exercise should be a major part of leading a healthy lifestyle. It not only helps in regulating a lot of functions in your body, but can also play a role in preventing many diseases. Combination of daily workout and maintaing your weight is important to balance the triglyceride levels in the blood. You should try your best and engage yourself in atleast one type of exercise such as running, walking, swimming, cardio, yoga or even dancing. Keeping your body active is directly related to the stored fat in your body. Having a habit of exercising daily and on a long term basis can give benefits of triglycerides. Doing daily physical activity with help on overcoming obesity and losing weight, further lowering your blood triglyceride levels.
3. Take a low carb diet
Just like added sugar, too many carbohydrates in your diet are converted into triglycerides and stored in fat cells. Low carb diets have been directly linked to lower blood triglyceride levels. Dairy products are the best sources for low carbs and high fat items, but you should still avoid overeating than the required amount. Therefore, you should try and consume a low carb diet in order to avoid the stored fat in your body.
4. Avoid trans fats
Trans fats are basically unsaturated fats that have been modified by a process known as hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable as an ingredient. Many food manufacturers use trans fats because they are inexpensive and long-lasting as compared to others. Main sources of trans fats include fried foods, some prepackaged or processed foods, etc. Cheese, milk, and other dairy products have relatively less amounts of natural trans fats. You should try and avoid trans fats as they have an impact on the triglyceride levels or stored fat in the body. Even if you are consuming those foods, it should only be eaten in moderate quantities. Eating trans fats can surely increase your blood triglyceride levels.
5. Eat fatty fish
Fatty fish is also popular for its good heart health benefits and it can reduce blood triglycerides as well. This happens because of its high content of omega-3 fatty acids, which is a type of polyunsaturated fatty acid that is important to include in your diet. Fatty fish such as salmon, sardines, tuna and mackerel especially high in omega-3 fatty acids and should be included in your diet. It will avoid the storing of fat, improve heart health and even reduce bad cholesterol.
6. Avoid alcohol
Alcohol is also high in sugar and calories. If these calories stay in your body and are not retained, they can get converted into triglycerides and stored in fat cells. It can then increase the risk of heart problems by shooting up blood triglycerides. You can set a maximum alcohol intake bar for yourself. This will help in maintaining a balance and consuming it in moderation. Alcohol is not good for your health and can also result in stored fat in the body. It also leads to a fatty liver which is a major health problem.
7. Increased intake of unsaturated fats
Many studies observe that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, thus less stored fat in the body and it also replaced other bad types of fat. Monounsaturated fats are high in foods such as olive oil, nuts and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish. Foods that have high amounts of monounsaturated fats can reduce harmful oxidation and are good for your overall health too. The best sources of these unsaturated fats are olive oil, olives, avocado, almonds and canola oil. You can conveniently find these foods in the store or online.
8. Less sugar intake
Extra sugar in your diet is turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors. High added sugar intake is not even good for your overall health. Even if you are having a high sugar food, it is better to shed the calories and fat with cardio, before it gets stored in the body. One of the best ways is to replace unhealthy sugary foods with healthier alternatives such as jaggery, fruits and honey. Therefore, sugar intake can also influence the triglyceride levels in the blood.
These were some natural ways that you can follow to avoid stored fat or triglycerides in your body. You should also add soy protein and tree nuts in your diet. Therefore, diet and lifestyle play a major role in determining triglycerides in your blood. it is essential to consume healthy, unsaturated fats instead of trans fats, reducing the intake of carbs and exercising regularly to lower the levels of blood triglycerides or avoid stored fat in the body. Within a few simple lifestyle changes, you can decrease your triglycerides and improve your overall health along with that.
Read more articles on Healthy diet
All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.