Triglycerides are the chemical form in which most of the fat exists in food and in the body. They are a vital part in the formation of blood plasma, they are derived from some fats that we ingest and from other energy sources, such as carbohydrates. In spite of how good they can be, their excess causes hypertriglyceridemia .
This disease has been related to problems in the coronary artery and as a determining factor of other conditions such as diabetes mellitus . To avoid these problems, the following basic recommendations can be used to lower high triglycerides .
One of the main natural treatments to reduce high triglycerides or avoid them is to lose weight when you have some extra kilos. If you have problems of overweight you have great chances of having high triglycerides , but some simple changes to take the and perform enough exercise can with these two aspects.
It is important to decrease the amount of foods and drinks high in calories and fat, instead try to include a greater variety of fruits and vegetables. It has been shown that people with high rates of overweight manage to regulate their triglycerides quickly by losing 10% of their weight. Just remember to do it in a natural and healthy way.
If you are not a very active person or you 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 high triglycerides by up to 40%. It is not necessary that you initiate with great challenges, a small walk will suffice and as your physical condition improves you will be able to increase your physical activity.
Reduce 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 . This type of fats can be present in various salad dressings, canned foods, butter, whole milk, margarines, breads, red meats and many others.
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 be in the form of fat. Instead, you should include , fruits, vegetables, low-fat foods and lean meats.
Eat more Omega-3
Before we talked about the negative fats, but there are also healthy options that should be present in your diet, such as This type of fat is really good for the heart, as it helps to lower high triglycerides directly.
Specialists recommend including this type of fat in the diet at least once a week and you can find it in salmon, sardines, rainbow trout, herring and other types of fish. Another way to increase the consumption of Omega-3 fats is as a nutritional supplement, but remember to consult your doctor.
Limit the consumption of refined carbohydrates
Low-quality carbohydrates (such as high-sugar foods or refined grains such as white flour) severely affect your insulin levels, which in turn can raise your triglyceride levels. To reduce high triglycerides, try to increase your intake of whole grains, Among the foods to avoid are soft drinks, sweets, artificial sweeteners, honey, jams and large amounts of juices, even if they are made of natural fruit.
Drink less alcohol
If you have high levels of triglycerides, alcohol should not be part of your diet because 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 drinks prepared with mineral water or natural fruit juice.
Just remember to monitor the quantity and quality of juice you consume. If despite the recommendation you want to consume alcohol, remember that the maximum limit allowed is one drink per day for women and two for men.