You hear a lot about how bad cholesterol is for your health, but what about triglycerides?
They’re actually more dangerous. Triglycerides are a type of fat that is linked to what you eat and can noticeably increase your risk of heart attack.
You must be extremely careful with your diet and the quantity of lipids you consume.
This will keep excess fat from being produced in your blood, which can lead to the dangerous arteriosclerosis, which seriously impedes proper blood flow.
We also need to remind you once again of the importance of getting periodic medical check-ups.
High triglycerides don’t have obvious symptoms. It’s an invisible condition that doesn’t leave a trace but does eat away at your health little by little, without you even noticing.
We suggest taking care of yourself a little better, starting with the most important meal of the day: breakfast.
The suggestions we’ll offer below won’t just lower and regulate your triglyceride levels. They;ll also support your heart, help you watch your weight, and give you energy for a great new day.
1. A slice of rye bread with extra virgin olive oil
To lower and regulate your triglycerides, you need healthy fat that comes from foods like extra virgin olive oil.
The omega 3’s in olive oil will help remove this excessive harmful fat from your blood that tends to harden your arteries or overload your liver.
It’s a very good idea, then, to add olive oil to your breakfast.
However, remember that the best bread to add this teaspoon of olive oil to is whole grain, not refined.
One mistake that people often make when they’re trying to lower their cholesterol and triglycerides is in trying to get more fruit in, any kind at all.
Take this assumption with a grain of salt. The fructose found naturally in fruit can actually increase triglycerides.
Therefore, don’t just try to eat a lot of fruit over the course of the day. Pick your fruits right, combine them well, and don’t have too much.
Dried fruit, like raisins and dates, are not recommended. However, strawberries, blueberries, cherries, and raspberries are wonderful for reducing triglycerides.
They are low in fructose and very high in vitamin C. They are great with bananas, another ideal fruit for this condition.
3. A spectacular morning smoothie for lowering triglycerides
We suggest making this wonderful beverage three times a week. Feel free to enjoy a nice cup of coffee the other days of the week.
However, try to not add whole milk or other fats that turn a healthy cup of coffee into your cardiovascular system’s worst enemy.
Read below to find out how to make it.
- 1 cup of fresh spinach (30 g)
- 1 apple
- 5 tablespoons of lemon juice (50 ml)
- 1 tablespoon of oats (10 g)
- 1 cup of water (200 ml)
- First of all, wash the spinach and apple well. Use the apple with the skin or without, as you prefer. Quarter and core it.
- Add the apple pieces, spinach, lemon juice, oats, and the cup of water to a blender.
- Blend until smooth.
4. Say yes to oatmeal
Oats are recommended for almost any kind of diet. The king of grains is your heart’s best friend: it helps you regulate your cholesterol and triglyceride levels, lose weight, and get an energy boost.
What’s their secret? Their soluble and insoluble fiber.
The beta-glucan and mucilage in oats optimize the metabolism of cholesterol and triglycerides. It’s truly amazing.
5. The combination of avocado and watermelon
Watermelon contains little fructose but a multitude of vitamins, minerals, and water. Combined with half an avocado, you get so many benefits:
Meanwhile, avocados are rich in omega 3 and 6 fatty acids.
The best way to get these nutrients is to combine a little less than half an avocado with a serving of watermelon. You’ll be treating your body to fiber, potassium, magnesium, vitamin C, and more!
Variety and moderation is always the key.
6. Apples and walnuts
Lastly, another awesome combination is an unpeeled green apple cut into pieces with some walnuts.
It’s simple, tasty, filling, and great for your cardiovascular health.
The unpeeled apple is high in antioxidants, pectin, and fiber. All of these are amazing at fighting elevated triglycerides.
As for the walnuts, they are rich in monounsaturated fats, anti-inflammatory, and contain vitamin E, folic acid, magnesium, and more.
Try it! Make yourself a bowl of a few walnuts and an organic apple and start taking care of yourself today.