Triglycerides are the most common type of fat used as an energy source. They can be found in foods or may be produced by the body. Normal levels of triglycerides in the blood vary by sex and age. Triglycerides may rise in older and heavier people. Women usually have higher triglyceride levels than men, especially pregnant women.
Normal levels are below 200 mg/dl (milligrams per decileter). Levels of 200 to 400 mg/dl are considered in the upper or “borderline.”
Recent research shows elevated levels of triglycerides can indicate a higher risk of heart disease, especially when accompanied by decreased levels of so-called “good cholesterol.” Therefore, if your triglyceride level is higher than normal, you should try to lower them. This can be achieved by adopting a healthy lifestyle.
Follow these tips to ensure a better quality of life.
1. Right Diet
A healthy diet will help lower triglycerides and improve health.
2. Lower caloric intake
Calories are converted into energy, and the energy that isn’t used is stored as fat (triglycerides), hence to reduce calories, reduce triglycerides. You should only lower the amount of calories you eat to levels recommended by your doctor. Just simply reducing calories can be unhealthy if they should go too far.
3. Avoid excessive consumption of sugary foods and refined starchy products.
Carbohydrate in its simplest form, such as sugar and all foods made with white flour, can generate a sharp increase in insulin production and increase triglycerides.
4. Check cholesterol
Ideally, eat no more than 300 mg (milligrams) of cholesterol per day or less than 200 mg. Avoid foods containing high levels of cholesterol, like meats high in saturated fats, egg yolks, and all products derived from whole milk.
5. Eat healthy fats instead of saturated fats
Use unsaturated fats in cooking such as olive oil, peanut oil or canola oil. Also eat more fish which is a source of Omega 3, and replace red meat consumption with mackerel or salmon.
6. Eliminate trans fats diet
Trans fats can be fond in fried foods and baked goods like cookies or cokes.
7. Add fruits and vegetables to your daily diet.
