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Most of us have heard about cholesterol but many people are unaware of triglycerides, another type of fat found circulating in the blood. Like cholesterol the aim is to keep triglyceride levels low to reduce your risk of heart concerns.
If blood tests reveal a reading greater than 2 millimoles per litre then you need to make some lifestyle changes to reduce these into an acceptable range. Here are 5 tips to help you lower your triglycerides or keep them low.
Top 5 tips to lower your triglycerides
1. Exercise regularly. Movement is not a choice but a necessity for a healthy life. Whether you walk, swim, cycle or run aim for at least 30-45 minutes of continuous exercise every day.
2. Attain and maintain a healthy weight Minimising any excess body weight, especially extra weight around the waist and stomach, is crucial to keeping your triglyceride levels low and also for safeguarding your long term health from many diseases such as diabetes and heart disease. When extra fat is stored around your vital organs e.g. liver, heart, kidney, lungs and pancreas they have to work extra hard to do their job. So try to limit the stress and strain your body’s under by losing some extra kilos today
3. Limit your alcohol intake. Be sure to limit your alcohol intake to no more than one standard alcoholic drink a day with at least 3 alcohol free days a week. Consumption of alcohol has been consistently shown to be positively related to triglyceride levels-so the more your drink the greater the likelihood your triglycerides will be elevated.
4. Reduce your intake of refined or processed carbohydrates
All carbohydrates were not created equal. Reducing your intake of biscuits, cakes, white breads and rice, flavoured milks, soft drinks, pastries, confectionery and chocolate and puffed low fibre cereals will greatly assist reducing your intake of refined sugars. Try incorporating more slowly digested (Low GI-glycaemic index) whole grain foods such as brown rice, heavier grainy bread such as soy and linseed or dark rye breads, and be sure to swap puffed rice bubbles or corn flakes for oats, oat bran, processed bran e.g. All-bran, Uncle Toby’s Bran Plus or Vogel’s Soy and linseed Ultra Bran or a natural untoasted muesli.
5. Consume more omega 3 fatty acids.
These wonderful fats found predominantly in fatty fish (e.g. salmon, fresh tuna, herrings, mackerel, sardines, kippers)have been shown to lower triglyceride levels. Be sure to have at least 2-3 fatty fish meals a week and also consider supplementing with two to three fish oil capsules daily or five or six capsules if you do not eat fish.
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