Triglycerides are a type of fat that comes from animal foods, to a large extent. Normal values are of maximum 150 mg / dl and if you reach 200 mg / dl you already have problems with triglycerides. There are steps to take that you must follow quickly to lower triglycerides levels naturally, thus protecting the health of our body. In this article you will learn how to lower triglycerides levels naturally.
Instructions and tips for lowering triglycerides levels
Very high levels of triglycerides and cholesterol in the blood are threatening the health of the heart, but can also cause other disorders. The first change is undoubtedly diet. Increasing the consumption of fiber such as oatmeal or whole grains helps to absorb fat. In addition, some vegetables like broccoli, spinach and fruits such as apples or oranges are good allies.
Reduce or simply avoid the consumption of bread, pasta, salted snacks, pastries, cakes, fried food and alcohol, that bring no benefits to your health and also increase the amount of lipids in your blood. You can replace them with whole grains and healthier foods.
Another food group you should stay away from is processed sugars. Choose stevia instead of refined sugar as a sweetener, choose soft drinks or dietary juices (even better if you choose water or natural juices), opt for fresh fruits instead of candy or industrial desserts, and choose the purest chocolate you can find (with more than 70% cocoa).
Opt for low-fat or nonfat dairy, whether it is milk, cheese, yogurt or butter. To spice or season your salads and foods opt for olive oil, which is healthier, more delicious and so you won’t need to add mayonnaise, for example. Always eat lean meat and avoid products that have a lot fat, as fast food.
Sausage meat is one of the main enemies of health in this battle against triglycerides. Eat turkey or lean ham, renounce to salami, sausages, etc and eat them only for special occasions. However, if you’re eating sausages, chose those made from turkey or chicken and low in salt.
Eat more of monounsaturated fatty acids, also olive oil. Monounsaturated fatty acids are present in so-called “oily fish” such as mackerel, sardines, tuna, salmon, horse mackerel, swordfish, anchovies and dry fruits as well as rapeseed oil – all replete with Omega 3 fatty acids.
Note that not always people who have problems with triglycerides levels are overweight or obese, but it is also necessary to control the diet. It is recommended to cook roasted, grilled, steamed or boiled food, if it can not be consumed raw (ideally), avoid stewed and fried food, as well as the processed and frozen foods and pastries. Remove visible fat from meat and never eat or cook chicken with skin.
The consumption of alcohol is not recommended, except for a small glass of red wine at lunch, which is good for cardiovascular health. If you smoke, try to quit, the health of body will chance for good.
As for natural remedies to remove the excess of triglycerides, you can eat a clove of garlic every day, thanks to all its benefits and properties that influence the fat balance in a good way. Another homemade “trick” is to mix two tablespoons of plain oatmeal in a glass of water and let rest overnight. The next morning drink the water, so that the fat is reabsorbed and the level of cholesterol is regulated. An infusion of mandarin or orange peel boiled in water can also be very beneficial in these cases.
Don’t forget to drink plenty of water daily. If you do not have this habit, there are even mobile applications (apps) that allow you to “remember” to consume your recommended glasses of water (2 liters in the winter and 3 liters in summer).
Likewise, it is necessary to regulate the caloric intake, therefore, a visit to the nutritionist is always a good idea, especially if you have weight problems or if you are obese. Women should consume a maximum of 1200 calories a day and men no more than 1800 a day. Eat smaller portions and do not fill the plate, avoid eating sandwiches before bed and opt for healthy snacks between meals.
Moderate exercise is an important part of the treatment to reduce triglycerides levels. You can start with a light walk three times a week and gradually increase the amount of time and frequency of your activity and so you will start feeling better. 20 or 30 minutes each day is great. But you should also add some variety to the routine and do other things such as biking (even though you use a fixed bike), take the stairs instead of the elevator, dancing, cleaning the house with energy, mowing the lawn, washing the car, etc.
Finally, as noted above, quit smoking. While for sure tobacco does not generate triglycerides and cholesterol in the blood, it is proven that for those who have this habit it is more difficult to improve the triglycerides level. In addition, it will be difficult to do exercise. If you stop smoking you’re going to feel better and you’ll feel the effect in your whole body; this is especially good for the heart, lungs and even the skin.
Images courtesy of Nick Nguyen, Steven Depolo, Ben Hosking.