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 healthy values in the blood are less than 150 mg / dL (source), 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, bread, pasta, savory snacks, fried foods and alcohol far from providing benefits to health and will get only increase the levels 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 the house instead of buying packaged.

4- Opt for dairy (cheese and yogurt 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.