TRIGLYCERIDES: HOW TO LOWER TRIGLYCERIDES NATURALLY? – Healthy Positive Mind –
We all know that increased levels of “bad” (LDL) cholesterol and high blood pressure are a threat to heart health. But when it comes to heart health, they can not forget, and triglycerides, as an important indicator of the health of this vital organ.
Triglycerides are fat necessary to maintain human life, which are in the food we consume daily. When we eat, the excess calories that the body does not use immediately, turning them into triglycerides. Triglycerides are stored in the fat cells in the body, in the case to be required later in the deficient diet.
No matter how beneficial for our body triglycerides, high value may worsen the health, because it can lead to atherosclerosis, which increases the risk of heart attack, stroke and cardiovascular disease.
What causes high levels of triglycerides in the blood?
Triglyceride levels depend mainly on lifestyle, nutrition and calories. There are certain factors that increase the likelihood of growth in the value of triglycerides in the blood. Here they are:
- Obesity, especially in the abdomen;
- Hypothyroidism – decreased function of the thyroid gland;
- Often intake more calories than they consume;
- Excessive alcohol consumption;
- Diseases of the kidneys and liver;
- Uncontrolled diabetes;
- Age. With the advance of age, slowly increasing levels of triglycerides;
- Physical inactivity.
- In rare cases this condition may be hereditary.
What’s normal triglyceride level?
Blood tests can reveal the value of triglycerides in the blood. No need to eat 8-12 hours before the test laboratory. Here are the normal values, which indicate that we should make significant changes in lifestyle:
Normal values: less than 150 mg / dL (less than 1,7 mmol / L)
Elevated: 150-199 mg / dL (1,7-2,3 mmol / L)
High value: 200-499 mg / dL (2,3-5,6 mmol / L)
Very high value: 500 mg / dL and above (5,7 mmol / L and above)
It is recommended that everyone over age 20 to make a blood test at least once every 5 years.
How to reduce triglycerides?
Do not panic if you find now that you have high triglycerides and too much fat in the bloodstream. The good news is that you can greatly improve your blood through healthy changes in lifestyle.
Here’s what you can do to restore normal triglycerides in the natural way:
Maintain a healthy weight. Obesity, especially obesity in the abdomen, can significantly increase the value of triglycerides. After weight loss with only 5-10% can be observed lowering triglycerides.
Limit the number of calories. Delicious birthday cake, your favorite pizza or spicy chips before bed you may look tempting, but they will undoubtedly lead to elevated triglycerides. Remember that excess calories are converted to triglycerides and stored as body fat. Reducing calories by 300 per day can reduce the number of triglycerides by 23%
Replace minced meat with fish. The biggest culprits for high triglycerides sweet temptations are rich in sugar and foods high in saturated fats such as processed red meat. Therefore, in individuals with increased value of triglycerides is not recommended consumption of products such as minced meat and sausages. The next time you need to choose what to put meat on the table, choose fish instead of pork. This will feed the body fat that is healthy for the heart.
Regularly consume foods rich in omega-3 fatty acids, such as fish and flax seed. Omega-3 fatty acids are not only healthy for your heart, but also can help in fighting triglycerides.
Fish, walnuts, flaxseed and flaxseed oil are excellent sources of omega-3 fatty acids. Eat fish at least twice a week. It is recommended that consumption of salmon, sardines and lake trout.
Limit the amount of sugar consumed. If you have elevated levels of triglycerides, control the desire for sweets. It is advisable to avoid foods made with added sugar, such as cakes, cookies, hard candy and ice cream. Be careful how you place sugar to sweeten drinks like coffee and tea or dishes that browning. Learn to read labels to find hidden sugar in products. Always choose a gum without sugar.
Enter moderate physical activity in your everyday life. Moderate physical activity five or more days of the week can help reduce levels of triglycerides in the blood by 20-30%. It does not have to be intense fitness training, but you can choose a 30-minute walk at a moderate pace. Physical activity is essential for maintaining a healthy body weight.
Dispose of cigarettes. The cancellation of this harmful habit can reduce the number of triglycerides. Note that this vice defeating boost the level of “bad” cholesterol and reduce the risk of many other diseases caused by smoking.
Required reduce alcohol and if the level of triglycerides is too high, completely cancel. While the antioxidants in red wine may help reduce cholesterol, excessive alcohol consumption is one of the main causes of high triglycerides.
Drinking more than one glass of alcohol per day for women and more than two men, can significantly increase the number of triglycerides. Some people even the smallest amount of alcohol can increase triglyceride levels, and if blood tests show too high a value, completely quit alcohol.