Triglycerides are a type of fat found in blood. When you eat, the body converts any calories it does not use immediately in triglycerides. The triglycerides are stored in fat cells. Later, hormones release triglycerides for energy between meals. They are an important source of energy and the most common form of fat in the body.
If you have more calories than you need to burn on a regular basis, you may be high triglycerides. If your doctor has a lipid profile test in the laboratorya value is returned for your triglycerides. If it is less than 150 mg / dL is desirable, 150-199 mg / dL is borderline high, 200-499 mg / dL is high 500 mg / dL and above should be lowered by medication to prevent further complications.
To lower your triglyceride level, you need to eat less fat, especially saturated fat. Saturated fats in butter and other animal fats and palm and coconut oil.
And:
Eat plenty of fruits, vegetables and whole grains.
Buy lean meats and low fat dairy products like low-fat cheese, yogurt, skim milk and margarine instead of butter.
Reduce saturated fat less than 10% of daily calories to your total fat intake less than 30%.
Reduce fried foods just a few servings a week. (Some alternatives to frying foods grilling, frying, steaming and baking.)
Pay attention to the trans fats, which are found in many products (salad dressings, baked cakes,creamy soups and chocolate).
Determine what is a "healthy" calories a day for you. And start by eating as many calories as you burn. If you eat too much, it is only common sense reduced to - consume fewer calories.
Once you have control over the amount of food that you eat, then almost any low-fat diet with plenty of fresh fruits and vegetables and lean meat or fish will help you bring your triglyceride levels.
Trim extra fat from meat before Cook. Do not eat chicken skin.
Eat fresh vegetables, not those that have already been processed and unrecognizable. Avoid fatty sauces and salad dressings. Salad dressings should be made, for example, oil and vinegar: Balsamic vinegar and olive oil.
Do you know what you eat. 'Get label savvy'. Read the labels on the foods you buy. Pay special attention to high-fructose syrup "and" hydrogenated fats "- these two should be restricted or eliminated from the> Nutrition.
Try to avoid frying food. When you cook using canola or olive oil. Grill or broil meat or fish whenever you can in this way removes a lot of fat.
Eat salads with fresh tomatoes, cucumbers, onions, lettuce and other vegetables. Avoid nuts (heart-friendly in small amounts to a weight gain) to the salad.
Eat fruits for snacks or as a substitute a handful of nuts for a snack meal a day.
Avoid fatty fast food. They come loaded with fat, trans fat, andSugars, which will help you lower your triglycerides.
Avoid alcohol. It is high in calories and sugar. Even small amounts of alcohol can promote high triglyceride levels.
Omega-3 fatty acids in fish oil have been shown to lower triglyceride levels, eat, take one or more (fresh) fish meals per week.
Begin to start an exercise program. Walking, jogging, cycling or at least 30 minutes per day for five or more days per week. But ask your doctor before you startexercise.
According to the above proposals, following a day of food:
Breakfast: Bowl of whole grain cereal or oatmeal with skim milk and a glass of orange juice. Fresh fruit can be added to cereals.
Mid morning snack: apple or pear or handful of assorted nuts.
Lunch: 4 ounces tuna (small amount of mayonnaise - a teaspoon of mixed) on whole wheat, stone-ground bread and water. Or low-fat yogurt with fresh fruit or fruit piecesrecorded.
Mid afternoon snack: How mid-morning
Dinner: Four-ounce piece of meat or fresh fish grilled or fried, and two fist-sized portions of fresh vegetables and a garden salad (tomatoes, onions, cucumbers and lettuce, etc.) with balsamic vinegar and olive oil dressing.
Snack in the evening - there are a lot of fruit, either canned or select individual pieces.
Note: This is a "bare bones" example of a daily diet. Dressings can be made up of fresh fruitsberries and make the food more appetizing.
Include in the summary: If you have high triglycerides, determine your healthy daily calories. If you eat too much, reduce triglycerides begin to eat smaller meals. Reduce your saturated fat intakes. Substitute polyunsaturated and monounsaturated fats for saturated fatty acids, ie, choose margarine instead of butter and olive oil or canola oil and not a shortening. Substitute a handful of assorted nuts in place of a sticky bun, orDonut for a snack. Eat fresh fruit snacks several times a day.
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