How to Lower Triglyceride Levels

There is a known relationship between elevated triglycerides, heart disease and blood vessels. However, the extent of triglyceride direct cause of cardiovascular disease, or have we discussed represent a biomarker of risk for decades. In the United States, it continued to average triglyceride levels to rise over the past fifty years. This has to do with the high incidence of disease, type II diabetes, and insulin resistance, and resistance to obesity. According to the guidelines of American Heart Association lifestyle strategies to be largely ineffective in influencing triglyceride levels. [1] This means that lifestyle changes, along with medicine in some cases, can effectively help reduce triglyceride levels.

Reduction of refined sugar and simple carbohydrates. To help reduce triglycerides, you should eliminate or limit of refined sugar and simple carbohydrates. These often go hand in hand, with many of both products. These include white flour, white sugar, and carbonated sugary soda, candy, cookies, pastries, breads, cereals, pasta.
Instead, some healthy complex carbohydrates in your diet, such as brown rice, quinoa, millet, barley, whole grain breads include, pasta and whole wheat. And fiber additives in these foods also help in the withdrawal of triglycerides from your system.
You should also avoid any product with high fructose corn syrup because of the sugar content is high. [2] [3]
It is a common misconception that high levels of carbohydrate consumption only affects the blood sugar. Also the effects of triglyceride levels.
Eating fresh foods. Instead of eating junk food or bad setup full of fat and calories trans and saturated, and make a lot of food as you can at home. Fresh vegetables and fruits are much better for you than canned or frozen is better, and that can be hidden ingredients or fat. Fiber and nutrients in fresh fruits and vegetables can help reduce triglyceride levels and help you maintain a healthy weight.
Each of vegetables must be fresh if possible with your budget. When you make it a meal, vegetables should include two-thirds of your plate. [4] [5]
If you can not afford fresh food at the grocery store, look for a farmers' market or cooperative that may have a lower interest rate on fresh produce.
Fruits and vegetables are high in fiber. Fiber is very effective to help lower triglyceride levels.

Eat more protein. Protein can help lower triglyceride levels. Focus on lean, healthy meat, such as skinless chicken, red meat, lean, instead of fatty red meat or chicken unskinned. You can also get your protein from plant sources, such as beans and some legumes and soy products.

Consume healthy fish. Whole fish of omega-3 fatty acids, which are great for reducing triglyceride levels. Integration of fish in your diet at least two to three times a week. This includes fish such as tuna, salmon and mackerel.
This will also help to reduce red meat and other fatty meats.
You can also get Omega-3S of dark green leafy vegetables, flaxseed, walnuts, soy products and beans.

Choose the best fat. Oil that you use can greatly affect the types of fat you eat. Instead of using vegetable oil, use olive oil, peanut, canola oil, walnuts, flax seeds, or coconut oil. These have monounsaturated fats healthy instead, which is much better for your body.
Also avoid products with hydrogenated oils in them. Look at the labels of any store-bought food products to ensure the elimination of any with which these harmful oils. [9] [10]
Contrary to what you might think, and fat is not the enemy. In fact, healthy fats can actually help improve triglyceride levels.

Drink less alcohol. Alcohol raises triglyceride levels. It is also full of empty calories and sugar, which also contribute to high triglyceride levels. An attempt to eliminate completely the consumption of alcohol. If you can not, limit it to one drink a day.
This applies to all types of alcoholic beverages such as beer, wine and alcoholic beverages hard. [1112]


Exercise. Exercise a significant impact on triglyceride levels. The American Heart Association recommends continuous aerobic exercise for 30 minutes at least five days a week, and muscle toning exercises for 20 to 30 minutes twice a week. [13]
Switch up your workout routine so you do not feel bored. Go walking, hiking, jogging, swimming, or cycling. Try yoga classes, spinning, Pilates, or weight lifting. Just keep mixing so as not to get bored.
This will also help you lose weight. Even losing 10 pounds can greatly affect triglyceride levels. Ask your doctor what is the ideal weight for your body type and situation.

Take fibrates. Fibrates are drugs that help lower triglycerides your own that can help in the levels of triglycerides levels. This works best in those who have levels more than 500 mg / dL. Ask your doctor before taking this with any other drugs to avoid side effects.
Try different types, such as gemfibrozil, which should be a dose of 1200 mg per day taken by mouth. You can also try Vinoviberat, taken at a dose of 145 mg orally EV