10 Proven Ways How to Prevent High Triglycerides
Of all the fat that enters the body, only a portion of it is used as an energy source. The unused fat will be converted into triglycerides which is the end products of fat. Triglycerides are stored in the body with the help of lipoproteins. It will be used as an energy source if the body does not receive food intake, such as when on a diet. Fat, which is the origin of triglycerides, can be obtained from foods derived from plants (such as peanuts, sunflower seeds and palm oil) or animals (such as meat and milk).
The levels of Triglycerides in the body are defined as follows :
- Normal : < 150 milligram/dL
- High : 200 – 499 milligram/dL
- Very High : > 500 milligram/dL
Examination of triglyceride levels is done by blood tests at the clinic or laboratory. Before blood-taking, subjects should fast overnight and is only allowed to drink plain water. Usually high triglycerides levels are found in people who have high cholesterol levels. High triglyceride levels undoubtedly have a bad effect on health. Therefore you should learn how to prevent high triglycerides. Below are the steps that you can take.
1. Lose Your Weight
People who are overweight are likely to have high triglyceride levels. So it’s no surprise that large abdominal circumferences are associated with higher triglyceride levels. Reducing your weight by five to ten percent can lower your triglyceride levels. Weight can be lowered with a combination of healthy diet and regular exercise. People with healthy weight are more likely to have normal triglyceride levels. To know whether your weight is ideal or not, you need to calculate the ideal weight index. Just in case, you also need to know various ways to prevent excess skin during weight loss.
2. Reduce Sugar Intake
Do you have a habit of consuming sweet foods and drinks? If so, for your own good you need to change that habit. Sugar is a source of high calories. Unused calories will be converted into fat and eventually become triglycerides.
It is certainly a wise decision to reduce sugar intake. To get used to, you can reduce gradually. You can start from a quarter, then half, and finally get to the minimum level. Read the packaging label to find out the sugar content in a product. Consume sugar as necessary. However the body still needs sugar as the main energy source.
3. Consume More Fiber
Research shows that low-fiber dietary intake is associated with high triglyceride levels. Therefore high fiber foods are excellent for lowering triglyceride levels in the body. Fiber can accelerate the metabolism process thus reducing triglyceride levels. Various fruits and vegetables that contain high fiber are easy to find, such as apples, avocado, eggplant, spinach, broccoli, cauliflower, etc. It’s better to consume less carbohydrates and eat more vegetables and fruits.
4. Avoid Fructose
Artificial sugar, such as fructose, has high calories so that it becomes a contributor to triglycerides in the body. Some sources of fructose include corn syrup, bottled juice and canned fruits. While natural fruits such as melons, strawberries, bananas and oranges, are good to consume because they only have low amounts of fructose.
5. Opt for Low-Fat Foods
The best way on how to prevent high triglycerides is to reduce fatty foods. Reduce or avoid consuming red meat, chicken skin, butter, cheese, milk and palm oil. Use unsaturated fats to cook your food such as corn oil, soy oil, canola oil or olive oil.
Regular exercise is a way to keep your body healthy. Exercise for 15 to 30 minutes will burn calories so that it can reduce triglyceride levels. You can do light exercise such as walking, jogging, and fun gymnastics. It does not matter what kind of sport you choose, the important thing is to do it regularly and happily. After exercising make it a habit to drink fresh water instead of cold water. There are side effects of drinking cold water after exercise.
7. Consume Omega 3 Fatty Acids
Omega-3 fatty acids are a group of essential fatty acids needed but not synthesized by the human body. They are good for the health of the body. This was proved by research that shows Omega-3 fatty acids help lower triglycerides. Fish, such as salmon, sardines and tuna, is a good source of Omega 3 fatty acids. Put the fish into your menu and consume regularly. But if you do not like fish, you can meet the needs of Omega 3 fatty acids through dietary supplements. Anyway, You have to be careful when consuming fish. Fishbones can get stuck in your throat. Fortunately there are several quick ways to get rid of small fishbone in throat.
8. Less Time to Eat at Restaurants
Managing food intake is one of the keys to controlling triglyceride levels. Do not eat too often in restaurants because the food is likely to have high fat content. Try to cook your own food so you can choose to use low-fat ingredients. A good cooking method is also important to keep the nutrients in the food intact.
9. Stop Drinking Alcohol
Alcohol consumption causes the liver to produce more fatty acids that can increase triglyceride levels. Although moderate alcohol consumption can raise the levels of HDL (good cholesterol), it is not advisable to get used to drinking alcohol. Stop drinking alcohol can make a person have trouble sleeping. It is a good idea to learn effective ways how to get sleep during alcohol withdrawal
10. Reduce Carbohydrate Intake
Foods that contain high carbohydrates, such as white rice and white wheat, can increase insulin levels in the body which means raising triglyceride levels. Opt for foods that are low in carbohydrates such as brown rice and whole wheat. At first you may feel uncomfortable with a slightly different taste.
However you can try to get used to it because they are good for your health. Multiply the protein in your diet to compensate for the lost carbohydrates. Proteins have a lower glycemic index than carbohydrates, meaning that they are absorbed more slowly into the bloodstream. This helps lower blood sugar and eventually helps lower triglyceride levels.
Lifestyle is very influential in determining triglyceride levels. A healthier diet, regular exercise, stop smoking and stop drinking alcohol are simple steps in how to prevent high triglycerides. Drug use is also possible to control triglyceride levels, but requires the approval of a doctor first. As the old saying goes, prevention is better than cure. So start living healthier.