Good and bad cholesterol. Saturated and unsaturated fat. Sometimes it seems that you need a program to accompany all fat players in the history of heart disease.
triglycerides may be the easiest to understand.
simplifying, they are fat in the blood. They are used to give energy to your body. If you have extras, they are stored in different places if you need later.
A high level of triglycerides was linked to a greater chance of heart disease. But what your own level means and how much this helps to decrease, sometimes it is less clear.
You and your doctor have ways to lower your level if it's up.
Lower Chest Fat Loss - How to Lower Your Triglycerides
They are important for life and are the main form of fat - sometimes are called "lipids" - in the body. When you think of fat developing and being stored on your hips or belly, you are thinking of triglycerides.
They are the final product of digestion and breaking fats in food. Some are made in the body of other energy sources such as carbohydrates. When you are between meals and need more energy, your body's hormones release them so that you touch these unused calories.
Levels are checked after a quick night. Fat of a recent meal can bind the image.
These tests are important because you rarely have some symptoms when your triglycerides are high, unlike many other conditions.
The national cholesterol education program establishes guidelines for triglyceride levels:
- Normal levels: less than 150 milligrams per decilitro
- High borderline: 150 at 199
- Upper: 200 to 499
- Very high: 500 or more
High levels can lead to heart disease, especially in people with Low "good" cholesterol levels and high levels of cholesterol "bad". The same is true if you have type 2.
experts once debate how important triglycerides are, but now it seems clear that the higher levels are linked to problems such as heart disease.
One thing is clear, however: a good diet and exercise plan can reduce triglyceride levels, improve cholesterol and decrease the chance of heart disease.
The main way to deal with tall triglycerides is to eat better and get more exercise. Here are some guidelines to help you manage your level:
Moderate exercise: Try exercising 5 or more days every week. Lack of movement makes it difficult for your body to sue blood sugar and triglycerides as usually does. So it is important for you to get up and move more every day. Skip the escalator or lift and climb stairs. Skirt from the bus or subway an early stop and walk. Find activities that you enjoy: walking, swimming or riding a bicycle. Participate in a gym. Talk to your doctor before you start any exercise plan.
Watch your weight: If you are carrying extra pounds, losing 5% to 10% of your weight can decrease triglycerides. People with a healthy weight are more likely to have normal levels. Belly fat is associated with higher numbers.
Eat less fat and bad carbohydrates: Try lowering saturated fat, trans fat and cholesterol in your diet. The cut back on carbohydrates will also help. Foods rich in saturated fat, such as red meat, increases levels. Butter and cheese contain these same fats of triglycerides increase. Choose lean meats or protein alternatives such as chicken and peru unprocessed, which are smaller in saturated fat.
Another healthy option: Get meat meals. The vegetarian masses, the chilis and the fries are a delicious alternative to the meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetables or olive oil and feature many vegetables.
Carbohydrates that are "white food" - such as pasta or bread made with white flour or semolina - can increase triglyceride levels. For foods to be loved as white rice and potatoes.
Whole grain mass is a great alternative, especially for bold sauces. Look for a tasty brown bread for sandwiches. And eat whole rice instead of white rice. It has a rich flavor that is perfect for making fry. Instead of white potatoes, try grains like quinoa and barley.
Drink less alcohol: beer, wine and liquor can increase levels. Some studies show that more than 1 drink per day for women or 2 for men can increase levels by much. If you cut and your triglyceride levels are not falling enough, your doctor can recommend jumping alcohol completely.
Eating fish: mackerel, lake trout, herring, sardine, tuna albacore and salmon are high in omega-3, a fat that is good for you. It can be difficult to get enough omega-3 food. Your doctor can recommend a supplement or prescription.
Make sure your fish is prepared in a healthy way. Frying fish uses a lot of oil added - the unhealthy type, with saturated fat. This fat surpasses the healthiest fat found in fish, omega-3 fatty acids, which helps keep triglycerides down.
Instead, choose greasy fish such as salmon, freshwater trout or tuna, which are especially rich in omega-3 and then grill or bake. Look for recipes with flavors you like. If you are still having problems trying your taste (not everyone likes fish, after all), take the heart. Nuts, flaxseed, soy products and dark vegetables are good sources of lowering of omega-3s triglycerides.
drink more water: sugar and fructose - which are used as sweeteners in soda, sweet tea or juice fruits - can increase triglycerides. The extra calories in sugary drinks can also make you gain weight, which puts the additional tension in your heart and contributes to cholesterol and triglyceride levels.
Water is the most convenient and cheap seat headquarters. To add some zing, tighten lemon or lemon in sparkling water. Leave your tea sugar and try an aromatized with herbs, spices or flowers.
Do not eat too much: very large meals can send your level of triglycerides to the danger zone. Spikes are dangerous because they can increase the risk of a heart attack.
Divide your usual portion in half. At home, cook the usual amount, but serve only half. In restaurants, divide your meal into smaller portions. Eat slowly to give your body time to find out that you are full. Get another helping only if you're still hungry. If you feel satisfied, make the package what you have to enjoy later.
Do not skip meals: Maybe you're too busy to eat. Maybe you think you will lose weight if you skip a meal. The problem: you will probably be so hungry after you will pick up anything, healthy or not. Or you have too much in the next meal, which causes the levels of triglycerides to jump.
It is better to eat sensible size meals a few times a day. Enjoy breakfast, lunch and dinner and atten to recommended sizes. Have healthy snacks like nuts, fruits or carrot and celery stick when hunger hits.
Stop smoking: When you have high triglycerides, heart disease is a great concern. If you smoke, your risk of heart disease increases dramatically.
Make your mind to give up. If you need help, talk to your doctor. When you are ready, take steps. Choose a date to give up your habit. Get support from friends and family. Buy gum without sugar and low calorie snacks to achieve instead of cigarettes. Talk to your doctor about medications that can help you give up. Find a local support group. Stay compromised - you will kick cigarettes to the curb and add years to your life.
For some people, good habits may not be sufficient. Medication may be required. The decision for you and your doctor can be complicated because other health conditions are generally involved. Various types of medications can improve levels. They include:
- Fibrates (fibranguror, lopid and tricor)
- Nicotinic acid (Niaspan)
- High doses of omega-3 are required for triglycerides and should be taken only under the care of a doctor. Epanova, Lovaza and Vasephha are prescription forms of omega-3s.
Your doctor can also prescribe a class of drugs called "statins" that lower cholesterol. Examples include: atorvastatin (lipitor), rosuvastatin (crestor) and simvastatin (zocor).
You can feel side effects of these drugs. Be sure to talk to your doctor or pharmacist.
