Wednesday, June 24, 2015

Heart Health - Lowering Triglyceride Levels Quickly

Your triglyceride levels are high. You have read the about the health risks of high levels and are worried. You need to lower your triglycerides fast. Maybe you have an upcoming health physical or maybe your doctor has told you that if you do not fix your triglycerides immediately, you are going on medication. Maybe you are just scared of the risks. Whatever the reason, here are the steps to lower your levels as fast as possible.

Heart Health - Lowering Triglyceride Levels Quickly

To understand the steps, you need to know a little about triglycerides and how they are formed. Most fats in your body are actually stored as triglycerides. Triglycerides are also the type of fats that are found in most foods. When excess energy is stored in your body as fat (triglycerides), unfortunately some is left in the bloodstream. Triglycerides are also the type of fats that are found in most foods.

Although none of these steps are dangerous, some of them are a quick fix only. It would be difficult to do them every day for long periods of time. For a long term solution to your high triglycerides, you are going to have to make more permanent lifestyle changes. You can not keep doing the same things and expect a different result.

First, your body stores fat as triglycerides. This means that if you eat more than your body needs, then the extra calories is converted to triglycerides and stored as fat in your body.

Second, when the triglycerides are stored as fat in your body, some amount is left in the bloodstream raising your triglyceride levels.

Third, triglycerides are the same types of fats that are found in most foods. You will either have to reduce your fat consumption or work hard to avoid these type fats.

Here's the Recommendations for Lowering Your Triglycerides Fast

You need to be in calorie deficit to quickly lower your triglyceride levels. Remember, any extra calories are converted to triglycerides and stored as fat. Figure out how many calories you need per day and plan on a 500 calorie per day deficit. The extra benefit will be that you will lose approximately 1 pound of fat per week.

You also need to spread your calories throughout the day. You can't skip breakfast and then binge at lunch. You need to consume the calories when your body needs them. Recommended is 3 smaller meals per day and 3 small snacks per day within your calorie guidelines. Multiple small meals will also help eliminate the hunger pangs.

You Should Be On An Exercise Program

Medical studies have shown that even one 30 minute exercise session has a lasting effect of lowering your triglyceride levels. If you want to lower your triglyceride levels fast, then plan on a minimum of 30 minutes of aerobic exercise for 3 to 4 days per week. This could be 30 minutes on a treadmill, tennis, weightlifting, Zumba or anything that gets your heart rate up.

You Should Increase Your Consumption of Fruit and Vegetables

First, they are low in calories and high in fiber and will help you with your hunger pangs while you stay in a calorie deficit. Second, there are medical studies that show that most vegetables actually lower triglyceride levels when added to your diet.

You Need Omega-3 Fatty Acids

There are many medical studies that show the positive benefits of taking fish oil. This one supplement will lower your triglyceride levels all by itself. When you choose your fish oil, make sure it is cold-pressed so that the active ingredients are not destroyed and that it is checked for contaminants. Cold water fish can be high in mercury and other contaminants. Good fish oil is not cheap. Make sure you do your research. Another way to get omega-3's in your diet is to increase the amount of salmon, tuna and sardines you eat.

You Must Eliminate All Alcoholic Drinks

If you want fast results, you have no choice but to eliminate drinking. Alcohol and triglycerides typically don't mix well. When you get to a position where you are maintaining your levels, most people can go back to drinking moderately. This means 1 drink per day for women and 1 to 2 per day for men. There are actually a couple of drinks that have the potential for lowering triglycerides. However for fast results, you need to skip the drinks for this short period you are trying to quickly lower your levels.

Cut Out the Pork and Beef

Switch to chicken and turkey in lieu of pork and beef. The fat in pork and beef is pure triglycerides. And if you like chicken and turkey skin, skip it for this short time period. I like a good steak as well as the next person, but this step is important for quick results.

Eliminate the Sugar

Cut out the sugar. Whether it is in your cereal in the morning, your coffee, the 8 regular sodas you drink every day, cookies, cakes, ice cream, dessert or anything else loaded with sugar. You must cut out the sugar to quickly lower your triglycerides. Sugar adds no nutrition, makes it difficult to stay in calorie deficit, spikes your insulin and is easily converted to triglycerides.

Cut Out Fast Food

It is too hard to eat healthy at a fast food restaurant. There is too much saturated fat in everything. Just skip the fried foods, burgers, tacos, chicken sandwiches and other problem foods for this short window of time you are trying to quickly lower your triglyceride levels.


RELATED: Six Powerful Foods That Improve Your Health


Conclusion

This is how you lower your triglycerides fast. Not all of these steps are feasible for the long term, but anyone can do this for a couple of weeks. I guarantee you that if you follow these suggestions for two to three weeks, you will see a noticeable drop in triglyceride levels.

After struggling to lower his own triglyceride levels, Tim came upon medical studies that proved when certain foods are added to your diet, they lower triglyceride levels themselves.



Article Source: http://EzineArticles.com/?expert=Tim_Brently
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