Contents:
- Medical Video: How to Lower Triglycerides
- Am I at risk of having high triglyceride levels?
- How do you reduce high triglyceride levels?
- 1. Do physical activity
- 2. Choosing healthy foods, according to calorie needs
- 3. Perform treatment
Medical Video: How to Lower Triglycerides
"Be careful if the cholesterol rises if you eat fatty foods." Maybe you often hear the statement. But do you know not only the amount of cholesterol that must be considered? The amount of high triglycerides in the body is also dangerous for health. If a person has high triglyceride levels, he is at risk of developing various degenerative diseases such as coronary heart disease, blood vessel blockage, stroke, and diabetes mellitus.
Then how to reduce the amount of high triglycerides? Are you among those at risk of having high triglycerides?
Am I at risk of having high triglyceride levels?
The amount of triglyceride can be said to be high if it exceeds 150 mg / dl or 1.7 mmol / L. Everyone can have a high number of triglycerides, but there are several groups of people who are at high risk of experiencing this, namely:
- People who have had heart disease before he is 50 years old.
- Adult women, more at risk than adult men. Especially women who are pregnant or taking estrogen hormones.
- Groups of people who have excessive body weight or obesity.
How do you reduce high triglyceride levels?
Triglycerides are fat reserves derived from all calorie foods you consume. When the calories entered are not used by the body, whether it is in the form of carbohydrates, fats, or proteins, it will automatically be converted into fat reserves or triglycerides.
If a person has a high amount of triglycerides, of course he can - just have to - reduce it. Here are ways to reduce high triglycerides:
1. Do physical activity
It has become a standard theory, to eliminate all fats in the body, including triglycerides, you must be active in exercising. But this does not mean you have to go to the gym every night. You can start with sports that are simple and easy to do, such as jogging, swim or walk leisurely. It's better to do it for 30 minutes per day to reduce high triglyceride levels.
2. Choosing healthy foods, according to calorie needs
It was mentioned earlier that triglycerides come from all the calorie foods you eat, whether it's sweet foods, side dishes, or staple foods. The point is that if it is too much in the body, it will be stored in the form of triglycerides. Therefore it is better to eat according to your caloric needs and avoid foods that can trigger an increase in triglycerides.
Here are tips for choosing foods to reduce the number of triglycerides:
- Avoid sweet foods
- Choose a good source of fat, which contains unsaturated fats such as fat from fish, avocados, low-fat milk, skinless chicken, and meat without sugar.
- Also avoid foods that contain saturated fats and trans fats. Various packaged foods and beverages contain trans fat.
- Eat lots of vegetables and fruits that contain lots of fiber.
3. Perform treatment
If the amount of triglycerides is very high, more than 500 mg / dcl, doctors will usually give you medicines that help control triglyceride levels, because when this happens exercise alone is not enough to reduce it. Some types of drugs are given to people who have very high triglycerides, namely drugs that contain niacin or vitamin B3 and omega-3 fatty acids which are usually found in fish oil supplements.
