With a view to always feeling healthy, it is advisable to keep some values under control which, if above the average, could be synonymous with a pathology. Among these, particular attention must be paid to triglycerides.
What are they? And how to lower triglycerides when they are too high?
That's what we'll focus on in this article. We want to give you 5 valuable tips to get back in shape and avoid the risk of the onset of serious disorders which are the consequence of high values, often also linked to nutrition.
So let's find out which foods to avoid (and which ones to increase) and how to help yourself with the intake of specific supplements.
The role of triglycerides in our body
For the uninitiated, triglycerides are fats that we introduce into the body through food. Under normal conditions they are not harmful to health, as the body also needs fat to fuel it well (especially when following a ketogenic diet regimen), but triglyceride levels must remain in the average range in order not to become an obvious symptom of a problem.
According to medicine, the right level of triglycerides in the blood must be kept between 150 and 200 milligrams per decilitre. Beyond this threshold serious pathologies such as cardiovascular diseases, or problems related to the liver or kidneys can occur.
Triglycerides are important for two reasons:
- they represent an energy reserve;
- act as a thermal insulator.
Why do they tend to stand up? The causes can be of various nature including:
- obesity;
- inheritance;
- alcohol abuse and smoking;
- unhealthy diet high in sugar;
- little sporting activity.
Not only power therefore at the root of the problem! So to lower triglycerides you need to change some unhealthy habits and pay attention to your diet.
Triglycerides and diet
To avoid the rise of triglycerides in the blood, it is advisable to balance one's diet and make sure that it is healthy. But what does that mean in practical terms?
To avoid doubts or perplexities, we want to list the permitted and prohibited foods. Remember to take note of everything before you go shopping!
Normal triglyceride foods
Here's how to lower triglycerides with some foods that should never be missing in the pantry:
- Protein-rich foods: legumes and white meats, but also tofu and tempeh, especially if vegans suffer from high triglycerides.
- Eggs, but no more than two a week.
- Fresh cheeses: mozzarella, ricotta, parmesan and parmesan, but only once a week.
- Yogurt.
- Fiber-rich foods, such as barley, oats, flaxseed.
- Fish rich in Omega 3.
- Nuts, such as walnuts and almonds.
- Fruits and vegetables, especially if rich in vitamin C. Prefer oranges, kiwis, peppers, broccoli and strawberries.
Foods to avoid
And instead what not to bring to the table because it risks altering triglycerides and making them rise above the average?
Watch out for these foods:
- Foods rich in sugars, such as snacks but also some drinks, especially carbonated ones.
- Saturated fatty acids, such as those contained in frankfurters or fatty meats.
- Fried or pre-fried foods.
- Canned or pre-cooked foods.
- Foods with a high intake of carbohydrates, such as white bread or polenta.
- Particularly sweet and sugary fruit, such as bananas.
- Alcoholic drinks.
How to lower triglycerides with our 5 tips
Is there any way to fix this quickly? Let's find out how to lower triglycerides in a week with 5 simple to follow but very effective tips to get back in shape as soon as possible.
Reduce the amount of calories
A disproportionate weight gain, linked to excessive caloric intake, causes an exaggerated increase in triglycerides. Why this? The reason is that if we take in more calories than we need, they turn into triglycerides, increasing their level in an unbalanced way.
Often, in fact, a way to lower these values is diet, which reduces calories (or in any case monitors them by distributing them in the correct way) and helps to reduce weight.
Do constant motor activity
Movement is the foundation of a healthy body. And, even if apparently they seem to be two completely different spheres of life, it seems that triglycerides are negatively influenced by a sedentary lifestyle. So you have to join the gym? It's actually not necessary: just a few exercises a day, even walking can be fine.
The important thing is not to sit still for too long. Especially when office activities are carried out, perhaps in front of a PC, it is advisable to carve out moments to do aerobic activity, from jogging to cycling, or even practical workouts to do at home.
Stock up on foods rich in unsaturated fats and Omega 3
We have already said how important the contribution of unsaturated fats and Omega 3 is. But have you understood in practice how you should do it? We explain it to you. For Omega 3s, introduce fish such as salmon, tuna and mackerel into your weekly menu. It's not enough to eat them from time to time, but at least they must be brought to your table twice a week!
As for unsaturated fats, however, stock up on nuts and avocados, flax seeds or chia seeds. And always use olive oil to season foods and salads.
Avoid sugar
Sugar and triglycerides are natural enemies. Unfortunately excessive consumption inevitably leads to raised triglycerides in the blood. But it is not easy to eliminate sugar from your diet, we know it well! It is also found in foods that not even we know about.
So what to do? First of all, always read the labels that show the percentage of sugar present in the food. So limit sweets, snacks and snacks. And then limit its consumption during the day: in milk or coffee, but also in the preparation of desserts and other recipes. You may prefer it stevia, for example, or other less caloric sweeteners.
Use supplements
Triglycerides can also be lowered by consistently taking certain supplements. These are natural products that do not have harmful effects on the body but contain substances, including the aforementioned Omega 3, which help solve the problem without having to resort to drugs.
Read on: we describe the most effective ingredients contained in these supplements that you can choose as an alternative remedy for lowering triglycerides.
What are the supplements to lower triglycerides
To identify the supplements that help reduce the level of triglycerides in the blood, you need to know their formulation. Here are the best ones currently used for this purpose:
- Supplements based on cod oil and krill oil;
- Supplements of chitosan, a substance deriving from the sea which hinders the absorption of fats;
- Supplements based on polyphenolic antioxidants and phytosterols;
- Supplements made with wheat germ;
- Fiber-rich supplements able to decrease the glycemic peak and therefore the increase in triglycerides;
- Vitamin-rich supplements.
As you can see, the choice is wide. From nutrition, to integrations up to motor activity: there are several fronts on which to intervene to ensure a normal triglyceride level.
A pinch of common sense and some sacrifice that involves a sudden change of habits can have truly surprising effects on our state of health. Not only to understand how to lower triglycerides, but also to feel good and live longer.
