To reduce triglycerides in a natural way , it is necessary to follow a series of very specific advice. In general, those who have to cope with a high level of triglycerides in the blood can achieve this thanks to a healthy and correct diet, adequate sports activity and the intake of monounsaturated fatty acids . Let’s find out how to act to reduce triglycerides with the help of natural remedies to improve your physical situation without too much effort.
Why it is important to reduce high blood triglyceride levels
The reasons for reducing blood triglyceridesthey are really many and very important. In fact, lowering the level of these substances improves blood circulation , bringing numerous benefits to the cardiovascular system . Consequently, blood pressure and good blood cholesterol values ​​are also beneficial .
First, it is essential to have some knowledge about triglycerides and their possible effects. This type of fat resides for the most part in foods of animal origin, with normal blood values ​​that must be below 150 mg / dl (milligrams per deciliter). To improve their condition, it is therefore necessary to carry outphysical activity on a continuous basis and change one’s lifestyle , starting with the diet, favoring some foods and avoiding others.
What foods to eat to reduce triglycerides in a natural way
As mentioned before, to reduce triglycerides through natural methods, special attention must be paid to one’s diet. Let’s start with the foods to prefer to feel better.
Pasta and complex sugars
First of all, you need to prefer pasta and complex sugars, with a rather slow digestibility. Their substances are absorbed with a certain graduality by the body and this allows to keep the value of triglycerides in the blood below the guard level. In this regard, it would be preferable to focus on the intake of dried fruit and skimmed dairy products , with a very low level of fat.
Vegetables and legumes
A great deal of attention should also be paid to vegetables and legumes . Both categories contain products rich in dietary fiber . The latter monitors the absorption of fat by the intestine. Furthermore, legumes contain a high percentage of slowly digestible sugars.and oats , which are able to absorb fats better. Some fruit varieties such as apples and oranges are also useful, as are most green leafy vegetables such as spinach, broccoli and lettuce.
Vegetable oils
To reduce triglycerides naturally, vegetable oils are also good . The latter are characterized by a high concentration of unsaturated fats , able to keep triglycerides and cholesterol under control. A clear example is represented by corn oil.
Fish
Important and also increase the consumption of fish. Its fats are monounsaturated and are excellent antiarrhythmics, as well as limiting triglycerides in the blood. Two meals a week of fish, with a high concentration of Omega 3 fatty acids , are enough to improve nutrition. Among the most recommended products are tuna, salmon, mackerel, anchovies, swordfish.
Water
Finally, don’t forget to drink lots of water every day . It is an essential habit that allows you to purify and hydrate the body. In summer it is necessary to reach 3 liters of water, while in winter it is enough 2.
Which foods to avoid to reduce triglycerides
On the other hand, you must pay the utmost attention to numerousunhealthy foods to control blood triglycerides . First of all, simple sugars are not suitable. Also beware of exotic fruits such as bananas, pineapples and avocados, as well as autumn products such as grapes and figs. Desserts in general are to be dosed without exaggeration. The common refined table sugar should be replaced with a good sweetener. A similar argument also applies to fried foods, as well as to highly sugary fruit juices.
Another example is cold cuts or other foods containing fat in large quantities. Better to focus on lean hams or based on chicken or turkey, as well as avoiding sausages with a high salt content. It is extremely important to reduce alcohol intake as it stimulates a high production of triglycerides in the blood.
Omega 3: the ally for lowering triglyceride levels
But the essential tips to reduce triglycerides in a natural way are by no means finished here. As already mentioned above, constant physical activity can play a fundamental role in the health of many individuals. It is necessary to sustain a healthy lifestyle to monitor body weight and burn excess calories and saturated fat. Daily movement increases the activity of enzymes that assimilate triglycerides in the blood, as well as promoting one’s well-being.
If all these precautions were not enough, it is possible to supplement your diet with the intake of natural supplements based on Omega 3. The latter intervene in numerous processes of our metabolism and our body can reap various benefits by taking the right quantities. In fact, fish oil is the main natural source of EPA and DHA. Daily intake of Omega 3 contributes to the maintenance of normal blood triglyceride levels and to normal heart function . It also promotes the maintenance of normal brain function and normal vision .
