Have you recently visited your doctor and he said that your triglyceride level was high (over 150 mg / dl)? Although triglycerides like cholesterol when high can lead to health issues, do not panic! There are simple, safe and natural ways to reduce them, while adequately fed.
1. Increase your intake of dietary fiber by
- Replacing white bread with whole grain bread;
- Eating 1 tablespoon of oat bran ½ cup water in fasting;
- Eating at least 3 fruits with fiber a day: apples, oranges, pears, mandarin, pineapple, guava;
- Consuming an abundance of vegetable salad before lunch and dinner.
2. Reduce the consumption of cereals, rice, pasta, breads, etc. To do that, you can:
- Eat half of the rice you are used to;
- Take less pasta at lunch and add to the vegetable sauce to help you be satiated;
- Rather than accompany your coffee or afternoon tea with pastries, pies and bread, baked salty snacks, choose corn or 1 tortilla with cheese.
3. Limit consumption of sugars
- Use sugar substitutes to sweeten your drinks;
- If you like sweets, prefer fresh or dried fruit for dessert after lunch or dinner;
- Use fresh fruits to fill cakes instead of fruit in syrup;
- Prefer natural drinks instead of juices or drinks packaged and processed.
4. Take care of the type of fat you eat
- Garnish your salad with 1 teaspoon of olive oil instead of mayonnaise;
- Choose low-fat dairy such as skim milk and fresh white cheese;
- Eliminate from your diet all kinds of fast foods;
- Use margarine without trans fats instead of butter;
- Remove fatty skin from chicken and beef.
5. Reduce Weight
- Practice exercise at least 30 minutes daily;
- Drink 8-10 glasses of water daily; 1 before each meal;
- Seek the advice of a professional nutritionist.
For additional tips on lowering triglycerides naturally, check out the resources links below: