Triglycerides are an important component of body fat. In the right amounts they contribute to the proper functioning of the body. However, when there are too many triglycerides, they can pose a health risk. Therefore, it is important to maintain triglycerides at an appropriate level. How to lower their values so that the body works flawlessly?
Triglyceride norms
- below 150 mg / dl is the correct level
- between 150 and 199 mg / dl is an elevated level
- between 200 and 499 mg / dl is a high level
- above 500 mg / dl is a very high level
Diseases associated with elevated triglyceride levels
- High triglyceride values can be associated with many diseases. These include diseases such as:
- obesity,
- atherosclerosis
- Type II diabetes
- stroke,
- myocardial infarction,
- fatty liver,
- Hypothyroidism.
Elevated triglyceride levels – causes
Most often, we fund high levels of fat ourselves. When family tendencies are imposed on dietary mistakes, the risk of lipid disorders increases. Common unhealthy lifestyle today favors problems. We have been overfeeding since we were a child, we are getting bad eating habits.
The excess energy is affected by excessive fat and sugar consumption as well as lack of exercise. Meanwhile, less and less often we force muscles to work. That is why the body cannot cope with fat metabolism. The energy supplied to the cells should be used for it to function flawlessly. The way we live makes this closed circle break. As a result, the amount of fat in the body exceeds the norm.
How to lower triglyceride levels naturally
The following assumptions should be observed:
- Fats should make up no more than 25 percent of your daily food
- protein should make up 15 percent
- complex carbohydrates should account for 55-60 percent
- Prostcgy sugars should be no more than 10 percent.
The menu for people with elevated triglycerides should contain a lot of vegetables and fruit. The source of nutritious carbohydrates containing large amounts of fiber will include:
- cereal, oat and barley
- whole grain macaroni and rice
- dark wholemeal bread
- leguminous vegetables
Avoid alcohol and cigarettes, as well as simple carbohydrates such as sweets, pastas and whole bread. Take care of movement. Exercises should be performed regularly, preferably every day or every other day, not less than 30-40 minutes at a time. However, the type of exercise must be adapted to your age, condition and health.
Check your lipid levels regularly
It is best to determine the lipid profile – it consists in determining the level of total cholesterol, its LDL and HDL fractions and triglycerides in the blood. Only on the basis of all results can you assess the actual fat metabolism. The first measurement should be taken around the age of 20. If the result is good, repeat the test every 5 years. Women over 50 and men over 45 should take a lipidogram every year. If the result deviates from the norm, control analyzes are repeated as directed by the doctor.
