Trigleseride is a type of fat found in the blood. After eating, your body converts the calories you don't need into triglycerides and stores them in fat cells to be used for energy later.
Although triglycerides are an important source of energy for your body, too much of them in the blood can increase your risk of heart disease.
1.Aim for a Healthy Weight for You
When you consume more calories than your body needs, your body converts these calories into triglycerides and stores them in fat cells.
Studies have shown that even losing 5-10% of your body weight can significantly reduce Triglyceride levels.
2. Limit Sugar Consumption
Extra sugar in your daily diet can cause an increase in blood triglyceride levels.
A study showed that those who get 25% of their daily energy needs from sugar are twice as likely to develop heart disease as those who get less than 10% of their daily energy needs from sugar.
Another study observed that children who consumed high amounts of added sugar had higher Triglyceride levels.
If you minimize fruit soda, fruit juice and desserts in your diet, blood sugar levels may increase. A decrease in your triglyceride level may be observed.
3. Consume More Fiber/Fibre
Dietary fiber ; It is found in fruits, vegetables and whole grains. It is also found in many plant sources, including nuts and legumes.
Adding more fiber to your diet may help reduce the amount of Triglycerides in your blood by slowing the absorption of fat and sugar in your small intestine.
4.Exercise Regular
Regular exercise helps increase the amount of HDL (good) cholesterol. This may also lower Triglyceride levels.
Triglyceride levels decrease with weight loss and regular exercise. 5 days a week at least 30 It has been observed that blood Triglyceride levels decrease in individuals who do minutes of aerobic exercise (walking, running, cycling, swimming, etc.).
5.Avoid Trans Fats
This type of oil, which is mostly used in packaged products and restaurants, brings with it many health problems, including LDL (bad) cholesterol levels and heart disease.
Found in fast foods such as margarine, bread, cake, snacks, coffee creamer, french fries, crispy chicken.
6.Limit Alcohol Intake
Alcohol contains sugar and carbohydrates. These are high-calorie drinks. Excessive consumption increases fat in the body.
Studies have compared the Triglyceride levels of individuals who started consuming alcohol before consuming alcohol, and Triglyceride values increased by 53% after they started consuming alcohol.
In summary
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If you are overweight, lose weight.
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Limit your sugar consumption.
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Increase your fiber/fiber intake.
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Do regular exercises.
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Avoid trans fats.
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Limit alcohol intake.
Take care of your body. Take steps to improve your health today. Remember, you are never late for anything. I wish you healthy days.
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