There are a few simple ways to reduce your triglycerides without sacrificing health and fitness. You can follow a low-carb diet that contains Omega-3 fats and avoid foods that are high in saturated fats. You can also incorporate exercise and portion control into your lifestyle. Short, intense workouts are more effective at lowering triglycerides. But what is the best exercise program to lower your triglycerides?
Low-carb diets
Triglycerides are fats found in the blood. The level of triglycerides should be kept under 150 mg/dL to lower the risk of developing cardiovascular diseases./runners-56d3ac975f9b5879cc8cdae1.jpg?resize=172%2C129&ssl=1)
When triglycerides rise too high, the body stores the excess calories in the triglycerides. The low-carb diet is one of the most effective combatants against this dangerous lipid. In addition to helping people lose weight, it pushes the body to use fat stores as energy.
People with elevated triglycerides should avoid refined and processed carbohydrates. Instead, they should eat unsaturated fats such as olive oil and avocado. This will not only lower the level of triglycerides but will also improve overall health. Reduce your consumption of refined carbs, such as white pasta and bread. Also, limit your intake of sugary foods and alcohol.
Omega-3 fats
High triglycerides are linked to obesity and diabetes, and 25% of adults in the U.S. have triglyceride levels of more than 150 milligrams per deciliter (mg/dL). Fortunately, prescription omega-3 fatty acids have become available, and they have been shown to reduce triglyceride levels by as much as 20%. According to the CDC, triglyceride levels of 200 to 499 mg/dL are considered high or very high. Taking four grams of omega-3 fatty acids daily can lower levels by at least 20%, making them a safer and more effective alternative than other forms of treatment.
Prescription omega-3 fatty acids are usually taken by people with high triglycerides. However, OTC omega-3 fatty acid supplements do not undergo rigorous efficacy studies and purification processes. Despite these risks, omega-3 fatty acids are considered essential fatty acids and are needed by the body for healthy cell membranes, energy, and the proper functioning of several system in the body. In most cases, people can obtain sufficient amounts of omega-3s from dietary sources, but you should also look for supplements that are clinically tested by trusted third parties.
Exercise
Exercising regularly lowers triglycerides. It can help people with high cholesterol levels and high blood pressure, as exercise can help prevent these fatty deposits from building up in arteries. Regular exercise can also improve overall health, including lowering systolic blood pressure. However, there are some disadvantages to regular exercise. Listed below are some of them. Read on to learn more.
Cardiovascular exercises, especially aerobic ones, can help lower triglycerides. This type of exercise burns more calories than anaerobic exercises. A 125-pound person can burn as many as 480 calories per hour while bicycling, which is the same as cycling. However, a person who weighs 155 pounds can burn only 372 calories per hour walking at four to five miles per hour. However, a person who is able to work in small daily walks will also be able to make a significant difference.
Portion control
Whether you are at a desk job or are a night owl, eating smaller portions is an effective way to reduce your triglycerides. Excess calories from excess foods are turned into triglycerides in the body. Excess sugar in the diet also contributes to the increased level of triglycerides. People who have high triglycerides are at a greater risk of heart disease than those who consume less than 25% of their daily calories.
Rather than eating more refined carbohydrates, replace them with foods high in unsaturated fats. Choose whole grains or oily fish when possible. Avoid high-sugar drinks. In moderation, you can enjoy sweet desserts, such as ice cream. Try to replace refined carbohydrates with complex ones such as fruits and vegetables. High-fiber foods are also recommended. But make sure to consult a health care provider before making any changes.
Simple sugars
The consumption of sugar and natural sweeteners can raise triglycerides in the blood. Avoiding the consumption of refined carbohydrates, including white bread and milk, and eating more whole-grain foods is recommended. These include oats, 100-percent whole grain breads, brown rice, and quinoa. Also, limit your consumption of dried fruits, which should be consumed in moderation. If you must consume fruit, make sure it is canned in its own juice, without syrup or honey.
Fruits contain a natural sugar called fructose. Fructose has a link to high triglyceride levels, so it’s important to limit your consumption of fruit. The recommended amount is no more than 100 grams per day, or about 4 teaspoons. Fruits are high in fructose, which can raise triglyceride levels significantly. Limiting the intake of fruits and vegetables is an easy way to reduce your triglyceride levels.
Weight loss
There are many different ways to lower triglycerides, and not all of them require drastic changes. For example, one way to lower triglycerides is by doing a short, intense workout. Another method involves incorporating unsaturated fats into your diet. These fats are found in canola oil, flaxseeds, sunflower seeds, and soybeans, and are an excellent alternative to saturated fats. However, be sure to avoid eating foods high in trans fats and partially hydrogenated oils, which are found in many baked goods and snack foods.
In the blood, triglycerides are the most common type of fat in the body. They make up about 95% of the fat that you consume, and are a potential risk factor for heart disease. In order to lower triglycerides and help you lose weight, eat a diet rich in fiber, oily fish, and be physically active. Triglyceride levels can be measured with a simple blood test. They should be below 150 mg/dl in the fasting state and 200 mg/dl post-meal. If you’re not sure if your triglycerides are high, consult with a physician.
