Triglycerides are one kind of chemical form where most of the fat exists in food and in the body. They are a vital part in the formation of blood plasma, are derived from some fats we ingest and other energy sources, such as carbohydrates. Despite how good they may be, their excess will cause hypertriglyceridemia. This disease has been related to problems in the coronary artery and as a determinant of other conditions such as diabetes mellitus. To avoid these problems, the following basic recommendations can be used to lower high triglycerides.
Vegetables such as spinach and broccoli and fruits such as orange, mandarin, and Apple are also great sources of fiber. One of the main natural treatments for lowering or avoiding high triglycerides is to lose weight when you have a few extra pounds. If you have problems of being overweight you have great chances of suffering from high triglycerides, but some simple changes to carry the perfect diet and perform enough exercise can with these two aspects.
It is important to decrease the amount of foods and beverages high in calories and fat; instead, it seeks to include a greater variety of fruits and vegetables. It has been shown that people with high rates of overweight can regulate their triglycerides quickly by losing 10% of their weight. Just remember to do it naturally and healthy.
If you are not a very active person or spend many hours sitting, it is important that you increase your physical activity. Performing 30 minutes of exercise three times a week can help you lower triglycerides by as much as 40%. It is not necessary that you start with great challenges, a small walk will suffice and as your physical condition improves you can increase your physical activity.
Reduces negative fats
Our body has the need and ability to contain and use certain amounts of fat in the form of triglycerides. However, those who wish to lower high triglycerides should avoid consuming large amounts of saturated and Trans fats. These types of fats can be present in various salad dressings, canned foods, butter, whole milk, margarine, bread, red meats and many others.
You may also like to read: Massages to reduce cellulite
It is important that you remember to read food labels to avoid these fats. It is recommended that 30% or less of the calories you consume is in the form of fat. Instead, you should include whole grains, fruits, vegetables, low-fat foods and lean meats.
Ingest more Omega-3
The recommended amount of omega-3 fatty acids ranges from 2 to 3 grams per week. Before we talked about the negative fats, but there are also healthy options that should be present in your diet, such as Omega-3 fats. This type of fat is really good for the heart because it helps to lower high triglycerides directly.
Specialists recommend including at least once a week this type of fat in the diet and you can find it in salmon, sardines, rainbow trout, herring and another type of fish. Another way to increase your intake of Omega-3 fats is as a dietary supplement, but don’t forget to consult your doctor.
Limit consumption of refined carbohydrates
Low-quality carbohydrates (such as foods high in sugar or refined grains such as white flour) severely affect your insulin levels, which in turn can raise your triglyceride levels. To lower high triglycerides try to increase your consumption of whole grains, fruits, and vegetables. Among the foods to avoid are soft drinks, sweets, artificial sweeteners, honey, jams and large amounts of juice, even if they are natural fruit.
Consume less alcohol
If you have high levels of triglycerides, alcohol should not be part of your diet since even small amounts can be a big problem. Some people are more sensitive than others to alcohol, if this is your case and you want to lower high triglycerides, it would be advisable to change the alcohol for beverages prepared with mineral water or natural fruit juice.
Just remember to monitor the quantity and quality of juice you consume. If in spite of the recommendation you want to consume alcohol, remember that the limit allowed is one drink per day for women and two for men. You may also like this blog.