Paleo Hdl Cholesterol - Foods to Avoid for High Triglycerides
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If your reading this you probably have been told you have elevated triglycerides and your doctor likely mentioned what high levels of blood fat can lead to. Triglycerides and cholesterol are the major sources of fat circulating in the blood and they are needed for energy. The major source of fuel that powers the heart muscle is triglycerides. It's normal to have a certain amount of triglycerides in the blood but high levels may increase your risk of heart disease, stroke, and can cause inflammation of the pancreas which is known as pancreatitis, a painful and serious condition.
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A small percentage of people can have elevated triglycerides because of a metabolic disorder, but the majority of people with elevated blood fat levels can do something about it. Triglycerides can be controlled in many of the same ways as cholesterol and sometimes can be treated naturally. Here are some ways to lower your levels. Reduce the amount of fat in your diet. This is probably the best way to lower your levels. Foods like butter, saturated fat, and fatty processed meats should be eaten sparingly. This alone will sometimes deplete your levels of circulating blood fat.
Exercise is one of the most beneficial and natural ways to deal with the problem. A brisk walk of a half hour three to five times a week is a great way to improve your triglyceride levels and the longer you're able to walk comfortably the more beneficial it will be for you. There is no evidence weight training has any effect on reduction of blood fat. Complex carbohydrates should be eaten in place of fats or sugar. Populations that eat diets high in pasta, beans, rice, and grains don't have problems with elevated triglycerides so it's a good idea to substitute these foods for fats or sugar whenever possible. It's important to note however that using large amounts of fat to cook them in defeats the purpose.
Drink in moderation. Excessive alcohol intake is probably the most important aggravator of high triglyceride levels. High levels of alcohol are converted to triglycerides in the liver. Though drinking in moderation doesn't seem to effect blood fat levels excessive use of alcohol will definitely raise your triglycerides.
Omega-3 fatty acids seem to have some benefit. Studies have indicated fish oil capsules are capable of reducing blood fats and fish is generally recommended to help lower blood fat. It's a good idea to remember that fish oil contains high levels of mercury so it may not be the best approach for someone that is sensitive to heavy metals. Simple carbohydrates should be reduced or eliminated. High levels of sugar including candy, cakes, éclairs, chocolate and any other foods with high amounts of sugar should be eaten with moderation. The more sugar the liver is forced to process the higher the blood fat levels climb.
High triglyceride levels should not be interpreted as a death sentence. Most of the health issues people have to deal with are based on lifestyle and elevated triglycerides are no different. If you can get in the habit of taking a brisk walk, lowering your alcohol consumption, and eating less sugar and fat, your blood fat levels will improve and so will your health in general.
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