To ensure good health, it is important, among other things, to keep the fats in the blood under control. In fact, if high triglycerides are found (a situation known as hypertriglyceridemia), one should immediately think about implementing strategies to lower them. What to do?
Don't store avocado like this: it's dangerousTo ensure good health, it is important, among other things, to keep the fats in the blood under control. In fact, if they were to be found high triglycerides (situation known as hypertriglyceridemia) you should immediately think about putting in place strategies to lower them. What to do then?
A bit like cholesterol, in the case of high triglycerides you put yourself at greater risk of cardiovascular diseases. This is why it is important to monitor blood fat values periodically, especially if you are familiar with the problem.
Those who experience a situation of hypertriglyceridemia risk not only more than other heart attacks and strokes but also of suffering from overweight and obesity which in turn are risk factors for many other diseases. Among other things, often high values of triglycerides are also accompanied by high values of cholesterol, thus worsening the picture.
Read also: HIGH TRIGLYCERIDES: DIET AND REMEDIES TO LOWER THEM
But first let's try to understand what they are normal triglyceride values which should be found through specific blood tests.
WHAT ARE THE NORMAL VALUES
Normal triglyceride values are considered to be those that do not exceed 150 mg / dl, however, it is tolerated to reach 200mg / dl considering the situation to the limit. Whenever the blood tests show a situation in which these fats in the blood exceed 200 mg (> 200mg / dl) we are in the presence of hypertriglyceridemia. The greater the distance from the maximum term of 200, the greater is obviously the concentration of these lipids in the blood and consequently the concern for future health.
Read also: TRIGLYCERIDES: NORMAL VALUES AND HOW TO KEEP THEM UNDER CONTROL
But how can we lower hypertriglyceridemia?
HOW TO LOWER TRIGLYCERIDES
Since in many cases the high triglycerides are due to eating habits and wrong lifestyles (however there is also a genetic component) it is necessary first of all to act to change one's daily life for the better both in terms of foods that are put on the table and good practices aimed at avoiding a sedentary lifestyle and harmful vices such as that of smoking or excess of alcohol.
Nutrition
Among the foods to avoid there are undoubtedly all those based on simple sugars (in particular sweets and sugary drinks), instead complex carbohydrates such as whole grains which are high in fiber among other things. A large intake of vegetables, legumes and foods rich in omega 3 (which have shown the ability to lower triglycerides while protecting the heart), while limiting fats, especially those of animal origin. Help can also come from foods rich in vitamin C (given its antioxidant power) anduse of some spices. Absolutely to avoid alcoholic beverages whose calories increase the levels of triglycerides and cholesterol.
In summary, therefore, they exist recommended foods:
• Whole grains
• Vegetables
• Fruit (limit only the sweeter ones such as bananas, figs and grapes)
• Legumes
• Foods rich in omega 3
• Foods rich in vitamin C
• Foods rich in fiber
• Lots of water and unsweetened tea and herbal teas
• Fat burning spices
Foods to Avoid
• Simple sugars
• Refined foods in general
• Carbonated or sugary drinks
• Fats of animal origin
• Alcohol
Cooking food is also important. To cope with a situation of hypertriglyceridemia it is good cook in a healthy and light way, favoring steam cooking, in a pressure cooker or in the grill or plate avoiding the use of hot condiments.
Physical Activity
Even in the case of hypertriglyceridemia it is good practice regular physical activity in order to help the body not only with the right food but also through movement a dispose of excess fat deposits burning calories. It is not necessarily necessary to do long and strenuous workouts, in fact even a simple 30/40 minute walk a day is enough.
If you have experienced hypertriglyceridemia do not underestimate the importance of movement e dedicate yourself to a physical activity such as:
• Daily walk at a fast pace for 30/40 minutes
• Race
• I swim
• Bike
• Lecture
• Football, volleyball, basketball, etc.
Also important don't be sedentary in everyday life: take the car as little as possible, take the stairs on foot, etc.
Natural remedies
On the advice of an expert it is also possible to hire some natural remedies able to contribute tolower triglyceride levels in the blood. There is for example the olive bud extract which acts on lipid metabolism helping to lower triglycerides and cholesterol. The generally recommended dose is 50 drops twice a day a few minutes before lunch and dinner. Other plants that can help in the fight against fats are prunes and rosemary. Ask an expert for advice on how best to use them according to your specific situation. Omega 3 supplementation can also help keep triglycerides and cholesterol at bay, especially if the diet does not meet the need for these essential fatty acids.
Finally you can try to take two or three times a week trace elements in particular Magnesium-Cobalt and Zinc-Nickel-Cobalt.
The natural remedies generally recommended in case of high triglycerides are:
• Olive bud extract
• Prunes
• Rosemary
• Omega 3 supplements
• Vials of trace elements such as Magnesium-Cobalt and Zinc-Nickel-Cobalt
How did you solve the problem of high triglycerides?
