Table of contents:
- Am I at risk for high triglyceride levels?
- How do you lower high triglyceride levels?
- 1. Doing physical activity
- 2. Choosing healthy foods, according to calorie needs
- 3. Carry out treatment
"Be careful if your cholesterol rises when you eat fatty foods." Maybe you often hear that statement. But did you know it's not just the amount of cholesterol that you should watch out for? The high amount of triglycerides in the body is also dangerous for health. If a person has high triglyceride levels, he is at risk for various degenerative diseases such as coronary heart disease, blockage of blood vessels, stroke, and diabetes mellitus.
Then how do you reduce the high triglyceride count? Are you among those who are at risk of having high triglycerides?
Am I at risk for high triglyceride levels?
The amount of triglycerides can be said to be high if it exceeds 150 mg / dl or 1.7 mmol / L. Everyone can have a high triglyceride count, but there are several groups of people who are at high risk of experiencing it, namely:
- People who have had heart disease before they are 50 years old.
- Adult women are more at risk than adult men. Especially women who are pregnant or taking estrogen hormone drugs.
- Group of people who are overweight or obese.
How do you lower high triglyceride levels?
Triglycerides are fat reserves that come from all the calorie foods you eat. When the incoming calories are not used by the body, whether in the form of carbohydrates, fat, or protein, they are automatically converted into reserves of fat or triglycerides.
If a person has a high triglyceride count, of course he or she can - and should - lower it. Here are ways to lower high triglycerides:
1. Doing physical activity
It has become a standard theory, to get rid of all fats in the body, including triglycerides, you have to be active in exercising. But this doesn't mean you have to hit the gym every night. You can start with sports that are simple and easy to do, such as jogging , swimming, or taking a leisurely stroll. It is better to do it for 30 minutes per day to lower high triglyceride levels.
2. Choosing healthy foods, according to calorie needs
It has been previously mentioned that triglycerides come from all the calorie foods you eat, whether they are sweet foods, side dishes, or staples. The point is if too much in the body, will be stored in the form of triglycerides. Therefore it is better to eat according to your calorie needs and avoid foods that can trigger triglyceride increases.
Here are tips for choosing foods to lower triglyceride counts:
- Avoid sugary foods
- Choose a good source of fat, which contains unsaturated fats such as fat from fish, avocado, low-fat milk, skinless chicken, and meat without lard.
- Also avoid foods that contain saturated fats and trans fats. A variety of packaged foods and drinks contain trans fats.
- Eat lots of vegetables and fruits that contain lots of fiber.
3. Carry out treatment
If the triglyceride count is very high, more than 500 mg / dcl, the doctor will usually give you drugs that help control triglyceride levels, because when this happens, exercise alone is not enough to lower it. Several types of drugs that are given to people who have very high triglycerides, namely drugs containing niacin or vitamin B3 and omega-3 fatty acids that are usually found in fish oil supplements.
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