How dangerous are high triglycerides?
Triglycerides are found in high amounts in fatty foods and excessive eating habits, which results in excess energy. Energy that the body does not use will be converted to triglycerides for later use and stored in subcutaneous fat cells, such as the abdomen, arms, legs, and some circulate around internal organs. Therefore, it is necessary to pay attention to eating now to reduce the risk in the future.
Although high blood triglyceride levels often have no symptoms, there are signs that include fatigue, nausea, chest pain, and shortness of breath. These symptoms can lead to serious complications, such as:
- Pancreatitis
- Diabetes
- Fatty liver, hepatitis, cirrhosis
- Overweight and Obesity
- Coronary artery disease
Triglyceride measurement criteria
Triglycerides are fats that come with risks. We can know our own triglyceride levels by testing blood lipids (Lipid Profile). Those who will be tested must abstain from food and drink for at least 10-12 hours. The criteria for measuring triglycerides are as follows
- Normal value : not more than 150 milligrams per deciliter (mg/dl)
- Relatively high values : between 150-499 milligrams per deciliter (mg/dl)
- High values: more than 500 milligrams per deciliter (mg/dl)
- Very high: more than 1,000 milligrams per deciliter (mg/dl)
If you find that your triglycerides are high, you should see a doctor and find a treatment plan that is right for you. Because high triglyceride levels can also lead to heart disease and other health problems related to cardiovascular disease, including excessive abdominal fat, high blood pressure, and high blood sugar.
5 ways to lower triglycerides
Elevated triglyceride levels are primarily caused by food and overeating. Here’s how to lower your triglycerides, starting with lifestyle changes.
1. Eat healthy foods.
Eating good and healthy food is one way to reduce triglyceride levels in fat. Therefore, we must be more careful in choosing food and choose to eat good food with fiber because fiber helps control fat levels in the blood and increases fiber in the digestive system.
Foods you should eat
- Whole grains, such as whole wheat pasta, brown rice, and whole grain bread.
- High-fiber fruits such as bananas, oranges, papayas and apples.
- High-fiber vegetables such as broccoli, carrots, spinach and avocado.
- Fish that contain omega-3, such as mackerel and salmon.
Eating foods that are high in fat also increases the risk of high triglyceride levels. Therefore, we need to reduce fatty foods, fried foods, and the amount of carbohydrates we eat.
Foods to avoid
- Foods that contain saturated fat, such as fatty meat and lard.
- Foods high in trans fats, such as creamer and margarine
- Foods that contain a lot of sugar, such as sweets and sweet candies
- Beverages containing fructose, such as sweetened fruit juices and soft drinks
- Processed carbohydrates such as white bread, rice, and processed pastas
- Red meat and fatty meat
2. Exercise regularly.
Exercising regularly can help reduce body fat levels, whether it’s bad cholesterol or triglycerides. Exercising at least 30 minutes a day, 4-5 times a week can help our bodies burn more calories and help tighten up areas with accumulated fat. We can choose exercises that we’re comfortable with, such as running, brisk walking, swimming, or jumping rope.
For those who don’t have time to exercise, try to move your body during the day or find activities to do in your free time to help burn more calories, such as stretching when sitting for a long time or taking the stairs instead of the elevator.
3. Reduce alcohol consumption.
Drinking too much alcohol can lead to obesity and high blood fat. It also affects the body’s metabolism system to function abnormally. This is because alcoholic drinks are high in sugar and calories. Even drinking a small amount of alcohol can increase triglyceride levels.
4. Manage stress
Stress and anxiety are common problems that can happen to anyone, but these symptoms can affect our health. Research has shown that when we are stressed, it can trigger a heart attack or coronary artery disease. In addition, stress can affect high blood pressure and other risk factors for heart disease.
5. Get enough sleep.
Sleep is an important thing in taking care of health. Because when we get enough sleep, the body will release the hormone leptin (Leptin) that makes the brain not feel hungry. But when we do not sleep well, the body will release the hormone ghrelin (Ghrelin) that makes us want more than usual. It may cause us to have a behavior of eating more than ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี necessary. Resting at least 7-10 hours is important to help reduce fat accumulation in the body. And also helps reduce triglyceride levels in the body.