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Triglycerides are a type of fat present in the blood, which when fasting above 150 ml / dL, increases the risk of having several serious complications, such as heart disease, heart attack or stroke, especially if the cholesterol value is also high.
The main way to lower triglycerides is to lose weight and adopt a healthy lifestyle, practicing regular exercise and maintaining a healthy diet. However, as lifestyle is very generic, here are 6 changes that should be made to lower triglyceride levels:
1. Decrease sugar consumption
The main cause of the increase in triglycerides in the blood is the excessive consumption of sugar, since sugar that is not used by the cells of the body ends up being accumulated in the blood in the form of triglycerides.
Thus, the ideal is to avoid, whenever possible, adding refined sugar to foods, in addition to avoiding sugary foods such as chocolates, soft drinks, processed foods and different types of sweets, for example. See a list of foods high in sugar.
2. Increase fiber consumption
Increased fiber consumption helps to decrease the absorption of fat and sugar in the intestine, helping to reduce high levels of triglycerides.
The main sources of fiber include fruits and vegetables, but other ways to get fiber in the diet are nuts and cereals. Check out a list of the main fiber-rich foods.
3. Decrease your carbohydrate intake
Like sugar, any other type of carbohydrate is also transformed into triglycerides when it is not used by the body's cells.
Thus, following a low-carb diet, that is, with a low carbohydrate theory, has shown good results to decrease the high levels of triglycerides in the blood, especially when avoiding the consumption of simple carbohydrates, present in bread, rice or pasta. See our complete guide on the low-carb diet and how to do it.
4. Do 30 minutes of exercise a day
In addition to improving fitness and promoting better cardiovascular health, regular exercise also helps to increase HDL cholesterol levels, which are directly related to triglyceride levels. Thus, when the HDL level is high, the triglyceride level tends to decrease and normalize.
The practice of physical activity also increases caloric expenditure, causing the body to consume a greater amount of sugars and carbohydrates in the diet, reducing the chances of being transformed into triglycerides.
The most suitable exercises are aerobic exercises, such as running, walking or jumping, and should be done daily for at least 30 minutes. See 7 examples of aerobic exercises you can try.
5. Eat every 3 hours
Eating in a regular pattern helps to normalize the production of insulin, which is a hormone produced by the pancreas and which is responsible for helping to transport sugar into the cells, making it used and not accumulate in the form of triglycerides.
6. Make meals rich in omega 3
Omega 3 is a type of healthy fat that helps maintain cardiovascular health and which, according to some studies, appears to help reduce the levels of triglycerides in the blood, especially when eating 2 meals rich in this fat per week.
The main sources of omega 3 are fatty fish, such as tuna, salmon or sardines, but can also be found in nuts, chia seeds and flaxseeds, for example. In addition, it is also possible to supplement omega 3, ideally under the guidance of a doctor or nutritionist.
Learn about other foods rich in omega 3, their benefits and recommended amounts.
Check out other tips from our nutritionist to adjust the diet and lower triglycerides:
How to know the risk of having a heart attack
Infarction is a serious complication that occurs more frequently in people with high triglycerides, especially when there is an accumulation of fat in the belly. If this is your case, see your risk of developing heart disease, diabetes or heart attack, using our calculator:
Symptoms of high triglycerides
Symptoms of high triglycerides are not always present, however, some signs that may indicate that triglycerides are the accumulation of fat in the belly and other parts of the body and the appearance of small, pale-colored pockets that form on the skin, especially around to the eyes, elbows or fingers known as xanthelasma.
See more about the possible signs and symptoms that can arise in cases of high triglycerides.
High triglycerides in pregnancy
Having high triglyceride levels in pregnancy is normal. During this phase it is normal for triglycerides to triple, but even so, regular physical activity and reducing the consumption of fats and carbohydrates and sugar is important.