Triglycerides belong to a group of fats called lipids found in blood. The purpose of triglycerides is to provide energy to your body. When you eat more than you need for immediate use, unused calories are converted into triglycerides and stored in fat cells for later release.
High triglycerides result when you consistently eat more calories than you can burn. If triglycerides are high, there are things you can do to reduce the risk of complications.
A healthy lifestyle is key to reducing triglyceride levels. The first thing to address is shedding excess weight by diet and exercise. If you are overweight, you will drop pounds in a healthy and controlled manner has many advantages
Cut calories. Triglycerides, remember, is a result of unused calories. Balancing intake with your production (relative to calorie burning) will reduce triglycerides naturally. To start with a heart healthy diet low in saturated fats and complex carbohydrates, eat lean meat and more fruits and vegetables. The American Heart Association offers advice for dealing with all kinds of problems directly related to poor diet.
Get more exercise. As a whole, society has become alarmingly sedentary. Get up, get out and move your body. Thirty minutes a day is sufficient for most people to realize tremendous benefit. Start slow and build up. If leaving the house is a problem for you or your working hours are long, there are many exercises you can do inside and bonus benefits will surprise you. Practice pays extra dividends in terms of increased energy, mental alertness, stress and improve sleep.
Read them food labels! Try to eliminate trans fats commonly found in packaged goods. Marking can be very sneaky, because if a serving of food contains 0.5 grams or less of trans fat, the manufacturer can legally label if trans-fat free. But the small amounts can add up, and trans fats are bad news. Look for the words “partially hydrogenated oil” in the list of ingredients. If it is listed, the product is not free of trans fats, no matter how high it is proclaimed in front of the box. Commercial fried foods often contain trans fats. Since you can not be sure what kind of oil a restaurant use, it is probably better to avoid purchasing fried food.
Avoid simple carbohydrates. This includes foods high in sugar and refined foods such as white rice and bakery products made from white flour. That does not mean you need a low carbohydrate diet, the key is balance. Eating simple carbohydrates causes a spike in blood sugar, which can increase triglycerides. Switch to whole grain foods whenever possible to keep your blood sugar levels. Whole grains also add more fiber in your diet, and most of us need more fiber.
Eat healthier fats. Many people mistakenly trying to cut all the fat out of their diets, but fat is an essential nutrient. Problems arise when we consume too much saturated and trans fats, and too little monounsaturated fats. “Good” fats found in olive, flax and canola oils, nuts, peanut butter and fish are high in omega-3 fatty acids, such as salmon and herring.
Lower alcohol intake. Alcohol is high in sugar and have almost no nutritional value for the calories. Even the smallest amount can affect the levels of triglycerides in your blood.
Tips and Warnings
Consult a doctor before changing your diet or beginning an exercise routine.
These suggestions are in no way intended to replace the advice of your doctor or nutritionist.