More and more people are overweight and obese, which can easily lead to high triglyceride levels, high triglycerides that are associated with a higher risk of stroke, heart attack, and possibly bias genetic.
High triglycerides and low levels of "good" cholesterol (HDL) may occur in the same family. There is a natural way to regulate your cholesterol and triglyceride levels by maintaining a healthy diet and lifestyle changes that not only make you feel healthier but also keep your blood vessels healthy. Blood and heart muscle work best.
Establish a controlled diet
Reduce saturated fat and trans fat (trans fat). These fat sources are often found in animal products, fast foods, pies, prepared foods and other processed foods.
Use healthy unsaturated fats, found in olive oil or canola oil.
Eat more fruits and vegetables. If most of your calorie intake is from fruit and vegetable sources, it will get you through the hunger and help you stay away from unhealthy choices.
What is the best way to reduce blood cholesterol? High fiber is one of the best foods to help lower triglyceride levels in the blood.
Controlled alcohol, alcohol can be high in calories, but poor in nutrients.
Avoid refined sugar, commonly found in processed foods.
Using fish protein, it is recommended to eat fish twice a week. Omega-3 fatty acids in fish can help reduce blood triglyceride levels.
Eat more fiber. Fiber increases the sense of satiety and also reduces the absorption of cholesterol in the intestines.
Limit total cholesterol to less than 200mg per day.
Natural foods that reduce triglycerides
Salmon: Cold water fish such as salmon, tuna and cod with omega-3 fatty acids are the best foods that reduce triglycerides and cholesterol. Fish oil supplements can also be used.
Whole Grains: May include raw breads, cereals and brown rice rich in carbohydrates and fiber. Whole grains also provide some protein and are usually low in saturated fat, cholesterol and total fat.
Dried beans and peas: A good source of fiber and high in fiber. Can be used instead of foods high in saturated fat and cholesterol.
Flaxseed: High in omega-3 fatty acids, only 2 tablespoons of flaxseed contains approximately 133% of daily omega-3 fatty acids. Flax seed is considered one of the best foods to reduce triglycerides.
Olive oil: Low triglyceride levels can substitute saturated fats, help lower LDL cholesterol (bad cholesterol) and help maintain HDL (good cholesterol). However, olive oil is considered to have a high caloric content, so do not consume more than two tablespoons a day.
Egg whites: Egg whites do not contain cholesterol and can be eaten regularly. But an egg yolk can contain 215mg of cholesterol, so limit egg yolk.
Foods should be avoided
Knowing what foods should not be eaten to keep triglyceride levels under control is also important. Here are some foods you should avoid if you want to keep triglycerides and cholesterol low.
Fatty foods: These foods are often high in cholesterol and saturated fats that increase triglyceride levels. These include red meat, poultry skin, butter, lard, and shellfish.
Processed foods: Trans fats also increase triglyceride levels and many artificial foods are produced through a process called hydrogenation that has too much trans fat. The sources of trans fat include margarine, fries, crackers and desserts such as pies, donuts and biscuits.
Refined carbohydrates: Refined carbohydrates increase blood sugar and stimulate insulin production, leading to increased triglyceride levels.
The advice of the physician
Getting the right triglyceride and cholesterol levels can be a tough battle, but if you follow the above guidelines, you will be on the right track for success. Losing weight can reduce triglyceride levels. By reducing the daily 500 Kcalo from your normal diet, you will quickly lose weight. Get regular exercise habits to help support your weight loss goals. It is important to be patient and not discouraged every day, because your health should always be top priority.