A routine check on blood pressure and cholesterol is not adequate enough to ensure that your body is running smoothly. There is something more you need to take care of as far as the health of your body is concerned– triglycerides.
Triglycerides are the components in your blood that aid in the transportation of fat. The excessive calories which are unused by the body are converted into energy and stored in the muscles in the form of fat.
This fat is used by the body when it goes through a deficiency of energy. Thus, the presence of triglyceride in the body has a vital role to play. However, anything in excess can be dangerous. The same goes for triglycerides. Too much triglyceride can put you at higher risks of incurring heart diseases.
Some of the reasons for higher levels of triglyceride include obesity, intake of high carbohydrates and fat diet, etc. The normal triglyceride level in the body should not exceed beyond 100 which actually calls for strict monitoring of your diet and follow proper health schedule.
Here are a few lifestyle changes to reduce your triglycerides:
1. Weight Loss
Extra calories that your body is not in need of is converted into triglycerides by the body. These are stored in the fat cells. Losing weight can be a great idea to limit the excessiveness of triglycerides. Experts have opined that weight loss can sustain the levels of triglycerides in the blood.
2. Restrict Sugar Intake
If you’re a sugar-addict this might be a tad bit tough for you but limiting your sugar intake by consuming not more than 4-5 tablespoons of sugar can help you in the reduction of triglycerides. Also, stay away from packaged juices and beverages which contain high amounts of artificial sugars or sweeteners.
3. Heedful Eating
Put extra efforts in making eating choices. Add fibers, soy protein, and oily fish in your diet chart as oily fish helps in maintaining a healthy heart and reduces triglycerides. Prefer a low-carb diet as carbohydrates and fats are turned into triglyceride in the blood.
4. Avoid Trans Fat
Trans fats are artificial fat present in processed food products. This trans fat increases the lifespan of the processed food and prevents it from getting contaminated. It is mostly present in baked food or packaged foods that are fried. It increases cholesterol and triglycerides in the body.
5. Opt for Unsaturated Fat
Unsaturated fat means monosaturated and polyunsaturated fats that are good for the heart and reduces the levels of triglycerides in the blood. Foods such as nuts, avocados, olive oil, etc. are a healthy choice to make.
7. Set a pattern
Everything in a disciplined manner aids to your goal of reducing the triglycerides in the blood. Therefore, taking your meals on time and inadequate proportions is a must.
8. Refrain from alcohol
Needless to say, alcohol contains high amounts of sugar and calories. Thus, refraining from alcohol or taking a small quantity of alcohol can add to the aim.
9. Exercise daily
This goes without saying that exercising is your elixir. Sweating will burn the extra calories that are stored in your fat cells. On the other hand, it would also boost the good cholesterol in your blood that is beneficial for your body.
10. Opt For Essential Medicines
Medicines should be taken only after the recommendation of a professional. These medicines such as fibrates and niacin are manufactured with an objective of lowering the levels of triglycerides and bad cholesterol.