Triglycerides are a type of fat found in the blood, which when it exceeds 150ml/dL in the liver increases the risk of having several serious complications, such as heart disease, heart attacks, especially the value of cholesterol is also high.
The main way to reduce triglycerides is to lose weight and adopt a healthy lifestyle, exercise frequently and eat a healthy diet, however, since lifestyle is generic, we will now tell you 6 changes that need to be made to lower triglyceride levels.
- The main cause of the increase in triglycerides in the blood is excessive sugar consumption.
- Because sugar that is not used by the body’s cells ends up accumulating in the blood in the form of triglycerides.
In this way, it is ideal to avoid, whenever possible, refining sugar in food, in addition to avoiding sugary foods such as chocolates, soft drinks, industrialized foods and different types of sweets, for example. He knows how sugary and high in sugar. foods to avoid.
Increased fiber intake helps reduce the absorption of fats and sugar in the gut, helping to reduce high triglyceride levels.
The main sources of fiber include fruits and vegetables, but other ways to get fiber in your diet from nuts and cereals.
In addition to reducing sugar, any type of carbohydrate also becomes triglycerides when the body’s cells don’t use it.
In this way, following a low-carb diet, if you choose, with a low carbohydrate content showed good results in lowering the high levels of triglycerides in the blood, especially when avoiding the consumption of simple carbohydrates, present in the rice pan. a complete guide to a low-carb diet.
In addition to improving fitness and promoting better cardiovascular health, regular exercise also helps to increase HDL cholesterol levels, which have a direct relationship to triglyceride levels, so when HDL level is high, triglyceride levels tend to drop and normalize.
Physical activity also increases caloric expenditure, allowing the body to consume more sugars and carbohydrates in the diet, reducing the possibility of transformation into triglycerides.
The most deficient aerobic exercises, such as running, walking, playing, and should be done daily for at least 30 minutes. He likes the examples of aerobic exercises he can practice.
Regular eating helps normalize insulin production, which is a hormone produced by the pancreas and is responsible for transporting sugar into cells, as long as it is used and does not accumulate as triglycerides.
Omega 3 is a type of healthy fat that helps maintain cardiovascular health and some studies have found that it helps reduce triglyceride levels in the blood, especially when 2 rich foods break down into this fat per week.
The main sources of omega 3 are fatty chunks, such as salmon or sardines, but they can also be found in chunks, pepper and yogurt, for example. In addition, it is possible to take omega 3 supplements, ideally under the guidance of a doctor or nutritionist Enjoy other foods rich in omega 3, its benefits and recommended corners.
Heart attack is a complication that would occur more frequently in people with high triglyceride levels, especially when there is accumulation of fat in the stomach. If this is the case for you, determine your risk of developing heart disease, diabetes, or heart attack using a calculator:
Symptoms of high triglycerides are still present, however, some signs may indicate that they are high in the accumulation of fat in the belly and in other areas of the body and the appearance of small pale-colored bags on the skin, mainly around the eyes. , all fingers, called xanthélasma.
Having high triglyceride levels during normal shipments, during this phase it is normal for triglycerides to triple, so even in this condition it is important to exercise regularly and reduce the consumption of fats, carbohydrates and sugar.