Triglycerides are the most common type of fat which is used as an energy source. Triglycerides can be found in foods or may be produced in the body. Normal levels of blood triglycerides vary by sex and age. Triglycerides may rise in the older and heavier people. Women usually have higher triglyceride levels than men, especially pregnancy women.
Normal levels are lower levels of 200 mg / dl (milligrams per deciliter). 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 accompanied by decreased levels of so-called “good cholesterol.” Therefore, if your triglyceride level is higher than normal, you should try to lower triglyceride. This can be achieved by adopting a healthy lifestyle.
Follow these tips and ensure a better quality of life.
1. Right Diet
A healthy diet will help lower triglycerides and improve health.
2. Lower calorie intake
The calories are converted into energy and the not used is stored as fat (triglycerides), hence to reduce calories, reduce triglycerides.
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
The ideal is to eat no more than 300 milligrams (mg) of cholesterol per day or less than 200 mg. Avoid foods containing high levels of cholesterol, like meats high in saturated fats, egg yolk and all products derived from whole milk.
5. Eat healthy fats instead of saturated fats
Unsaturated fats found in olive oil, peanut or canola, and also in fish that is rich in fatty acids like omega 3. Replace red meat consumption by mackerel or salmon will be a good start.
6. Eliminate trans fats diet
This type of fat found in fried foods and baked goods like cookies or cakes.
7. Add fruits and vegetables to your daily diet.