It is a fact that lifestyle choices could help to lower triglycerides. Lifestyle habits play a big role on the body’s triglycerides. For a lot of people, having good health habits are needed to keep triglycerides under control. But for those who have high triglycerides, making changes with your lifestyle can greatly help. Yes, medications can help, but these healthy habits play a key role better than drug therapy.
Below are six common lifestyle choices that can help maintain your triglycerides at a healthy level.
- Start shedding off those pounds!
If you are overweight, a moderate weight loss can help in reducing your triglycerides. For you to cut off those extra pounds, eat foods with fewer calories so that your body could burn them off. This goal can be achieved by eating less and exercising.
- Run and Walk
Having regular physical activity can help manage triglycerides. Taking moderate-intensity aerobic activities every week is suggested. This exercise should be done for 10 minutes, two to three times a week. Moderate-intensity aerobic activities include cycling, tennis, walking and so on, But, always remember that you should first check with your doctor before you start an exercise regimen.
- Moderate drinking
If you are a person that drinks alcohol, remember to do this in moderation. Moderate drinking means not drinking more than two drinks a day for men and one for women. But in cases in which the triglyceride levels are beyond 2000 mg/dL, people are advised to abstain from drinking.
- Quit Smoking
Cigarette smoking is associated with heart disease and increased triglyceride levels. If you smoke, quitting is the best thing that you can do to help keep your body healthy. This may be difficult but seeking support from family and friends is important. You can also ask the help of your doctor by prescribing nicotine replacement products like a chewing gum made especially for reducing the urge to smoke.
- Carbohydrates – Not a Good Food
Foods with high carbohydrate contents increase the triglyceride levels, so it is important for you to be aware of the carbohydrates that you eat. Focus on good food choices like fruits and vegetables and limit foods like candies, soft drinks, pastry, cookies, refined sugars and other sources of simple sugars.
- Know what kind of fats you eat
The kind of fat in your diet makes a big difference. Limit your intake of saturated fats like whole milk, butter, cream, pork, beef and poultry with skin. Also, avoid eating trans fat, the type of fats that are found in baked foods and fried foods. Replace it with healthy monounsaturated fats like olive oil, peanut butter, avocados, nuts and seeds.
Polyunsaturated fats are also healthy like corn oil, walnuts and soybeans. It is also good to have fish in your diet at least twice a week. Fatty varieties–such as salmon, lake trout, mackerel, herring, albacore tuna, and sardines–are rich in beneficial omega-3 fatty acids.
These tips may be simple but the lifestyle choices could help to lower triglycerides, keeping you healthy.
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