How do I lower triglycerides while eating carbs at 32?

Hello,

Welcome to icliniq.com

I have read your query and understand your concern.

I am sorry to hear about your high triglycerides.

No, you do not have to eliminate all carbohydrates to lower triglycerides. A triglyceride level of 310 mg/dL (milligrams per deciliter) is elevated, but many people can improve it significantly without going on a zero-carb diet. The key is usually changing the type and amount of carbohydrates, not removing them completely.

Try to reduce sugary drinks, sweets, desserts, fruit juice, and large portions of white bread, white rice, and other refined carbs, while keeping more filling carbohydrates such as vegetables, beans, lentils, oats, whole grains, and moderate portions of fruit.

Because you have a physical job, you may do better with balanced meals that include protein (fish, eggs, chicken, yogurt, tofu, etc.), healthy fats (nuts, olive oil, and avocado), and sensible portions of quality carbohydrates.

It is also helpful to spread your carbohydrate intake evenly throughout the day rather than in one large meal, as this approach can reduce triglyceride production. If you are overweight, even a weight loss of five to ten percent can lead to a meaningful reduction in triglyceride levels.

Limiting alcohol is particularly important because even small amounts can significantly raise triglycerides in some individuals. Including fatty fish, such as salmon or sardines, two to three times per week may also be beneficial because of their omega-3 fatty acid content.

Many people see triglycerides improve with weight loss if needed, regular activity, limiting alcohol, and cutting back on added sugar. It would also be worth discussing with your doctor whether a repeat fasting lipid panel is needed and whether there are other factors involved, such as diabetes, thyroid issues, or family history.

So please try to follow up if you feel this answer would be helpful for you.

And I hope you will feel better soon.

Thank you.