Triglycerides are a type of fat that mostly derived from animal foods. The recommended level of triglycerides is 150 mg / dL maximum, knowing that starting at 200 mg / dL doctors start to consider this a health problem. Too high levels of triglycerides and cholesterol in the blood can depend on your original situation, put your health at stake in a more or less severe way. The best way to improve your triglycerides is undoubted to change your eating habits and follow a healthy diet. There are several ways to remedy this problem, but the most important thing to remember is that you must do everything you can to lower your triglycerides to stay healthy. That’s why today, we offer some tips to regulate your triglyceride levels naturally.
What are the causes of high triglycerides?
The main cause of excess triglycerides is overweight. In general, triglycerides are produced by the dietary fats that the body absorbs during different meals. They are preserved partly in adipose tissue. When a significant amount of fast sugar absorbed, the rapid liver damage recorded. An increase in weight is then noticed, then the body starts to produce new triglycerides. In this case, the elevation of triglyceride levels in the blood is inevitable. Thus, increased consumption of sweet food favors the production of triglycerides. Excessive consumption of alcohol is also a trigger for overproduction of triglycerides. In rare cases, the excess can be caused by a genetic predisposition. Diabetes and hypertension are also fairly common causes of excess triglycerides in the blood.
Some tips to reduce your triglycerides
To do this, simply increase your fiber intake by adding whole grain cereals or oats to your diet so that their fiber absorbs fat. Also, some vegetables such as broccoli and spinach, as well as some fruits such as apple or orange can also be good allies in your food rebalancing.
Reduce or eliminate bread, pasta, savory snacks, pastries, fried foods and alcohol that, in addition to providing no nutritional benefit to your health, tend to increase your lipid the blood. You can change these foods to full grain products, which is much more beneficial to your health.
To reduce your fat intake, it is also recommended cooking with grilling, barbecue or grill; steam can also be a good solution to cook your food without fat. You can also, and it is ideal, eat your raw food! In any case, avoid dishes in sauce, fried, as well as prepared dishes, breaded, or frozen. Finally, always remove fat from the meat and skin of the chicken.
Alcohol, for cases of high triglycerides, is not recommended unless it is a single glass of red wine consumed during the meal which will be beneficial to your cardiovascular. Likewise, if you smoke, try to stop this dangerous habit of bringing about radical and beneficial changes to your body’s condition in general.
From a dietary and nutritional point of view, it would also be wise to consult a nutritionist so that he can best advise you on creating a balanced diet that suits your health, especially if you suffer from overweight or obesity. But in the meantime, be sure to eat smaller portions and do not fill your plates, avoid snacking before going to bed, and prefer to snack healthy and balanced snacks between meals.
Moderate sports practice is an essential part of your triglyceride regulation process. You can start with walking three times a week, and progress over time by increasing the intensity of the exercises by your current physical condition. Only 20 or 30 minutes are enough, but do not forget to vary the physical activities that can be real sports like dancing, cycling or even the exercise bike; or everyday activities like climbing the stairs instead of taking the elevator, cleaning your house, mowing the lawn, washing the car, etc.