4 Changes to Make to Reduce Triglycerides

eat more fiber to reduce triglycerides

Triglycerides are a type of fat found more in animal protein. The normal values ​​in the blood are less than 150 mg / dL , between this figure and 199 mg / dL and it is considered that the level is the limit, from 200 is high. When a blood test shows that the levels are too high, you should immediately implement several measures for our health is at risk because high levels of triglycerides in the blood, like high cholesterol, put at risk the health of our heart; but also indicate the possible presence of major diseases such as cirrhosis, diabetes, fatty liver condition, hypothyroidism or pancreatitis. For that reason, here are 5 tips so you know how to reduce triglycerides easily and stay healthy.

1- The first obvious change to lower triglycerides lies in food: you should increase fiber intake by especially oats and whole grains which assist the absorption of fat. Vegetables like spinach and broccoli and fruits like orange, tangerine and apple are also great sources of fiber.

2- You need to reduce consumption of pastries, breads, pasta, savory snacks, fried foods and alcohol far from providing benefits to health and will get only increase the amount of lipids in the blood. You should replace them with products comprehensive and healthier foods.

3- You have to stay away from processed sugars. This is not as difficult as you think. Choose saccharin to sweeten, control soda consumption and prefer dietary choices, opt for salads and fresh fruits instead of industrial sweets, choose black chocolate with 70% cocoa and natural juices prepared in house instead of buying packaged.

4- Opt for dairy (cheese and yoghurt included) skimmed , use olive oil to flavor your meals instead of heavier dressings, consume lean meats and avoid high-fat products such as mayonnaise or butter. By reducing the presence of fat in your daily diet will help reduce triglycerides effectively.

All these small but useful changes will help to reduce triglycerides easily and improve your overall health.

You should include Soy in your diet, here is why!

soy foods

Known since thousands of years in the Orient, Chinese were aware of the great virtues of this legume so much so that they even included it in the select group of ‘holy seed’ along with rice, wheat, barley and millet. However, it was not until well into the twentieth century when soy began to be used in Western diet. From then until now, the seed has only just reaping good reviews and ‘compliments’ of all kinds … Not coincidentally, the shelves of shops and markets are filled with more and more products made ​​from soy as an ingredient (milk, yogurt, juice, tofu …). What are the reasons for such kindness? Here are some of the most important:

– Soy is a valuable source of high quality proteins, even higher than in some meats. The composition of soy proteins are essential amino acids that our body needs and can not manufacture on its own.
– It is very rich in isoflavones, a natural compounds that help regulate estrogen (female hormone par excellence). This makes the soy intake especially beneficial during the stage of menopause and post-menopause.
– The soy-based foods are low in calories and are free of cholesterol. Soybeans contain mainly unsaturated fat. Consumption of these polyunsaturated fatty acids has been scientifically linked to cardiovascular protection and decreasing the rate of bad cholesterol.
– In addition, soy-based beverages do not contain lactose and therefore represent a very healthy alternative for those who can not tolerate milk.
– Foods rich in soy help us fight aging, since in its composition, it include antioxidants, capable of neutralizing the harmful effects of free radicals.
– It helps to control some types of diabates and renal diseases.

4 tips for lowering bad cholesterol

cholesterol sources

While HDL, the so-called “good” cholesterol helps clear the arteries, the “bad” cholesterol or LDL can clog and cause cardiovascular diseases. Here are some tips to improve your eating habits and win the battle against this enemy of health.

1- Say no to trans fats

Foods high in trans fats, widely used in industrial manufacturing raw materials for pastry and bakery, favor the formation of plaques in the arteries, which are not recommended if you want to reduce cholesterol.

These fats are formed in the hydrogenation process in which hydrogen atoms are introduced in a vegetable oil (liquid at room temperature) to give texture. This happens, for example, to make margarine and shortening.

2- Restrict saturated fat to minimum

Sausages, burgers, animal fats, whole milk, and cheese often contain saturated fats that contribute to high cholesterol. They are frequently used in pre-cooked food and as raw material for baking. It is best to eat a low fat diet.

To recognize if a fat is saturated, we must observe its composition, if at room temperature, they are solid as margarine and shortenings, it is that they are harmful. Instead, the olive oil is liquid, so its use is preferable.

3- More salmon and nuts

Polyunsaturated fats and monounsaturated are known as “healthy” fats. These do need to be included in the diet. The polyunsaturated fats and fatty acids such as omega-3 found in oily fish like salmon and sardines, whether canned. On the other hand, omega 6 can be found in seeds oils, in nuts, and grains (and products made ​​from these such as wholemeal bread), soy and avocado. All these foods are rich in these fats.

4- Enjoy fiber

Found in oats and flaxseed are soluble fibers that carry cholesterol and reduce its levels in the body. They can be added as a condiment for salads or you include them among the ingredients to prepare processed or squeezed juices.

Another healthy food is soybean lecithin, which is a lipid substance that is present in all cells of both plant and animal origin. Soy is a legume that has the best quality of lecithin whose high levels they transformed into the perfect nutrient for the human body. It is recommended to consume in the form of granules to dissolve in milk or in yogurt because it helps metabolize fats. But the easiest and most affordable option is to include in our diet a lot of fruit and vegetables, which provide fiber metabolism immediately.

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