If you want to reduce your chances of having heart problems, you need to not only lower your bad cholesterol but also your triglycerides. Triglycerides are fatty deposits that form in your body, and when you have high levels of them in your bloodstream, you are prone to develop coronary blockages. So it's a good idea to do what you can to keep your triglyceride levels as low as possible (ideally between 40 to 180 mg/DL).
Diet and Exercise
Triglyceride levels are influenced by the foods you eat. The more sugars and carbohydrates you consume, the more likely you are to raise your blood glucose and increase your triglycerides. You should also avoid hydrogenated oils and transfats like those found in margarine and fast food, as well as refined and processed foods. Olive oil is probably the best fat to eat if you are watching your triglyceride levels. Eating a high-fiber diet can also be helpful in reducing triglyceride counts, as can regular aerobic exercise like walking, biking and swimming.
Natural Supplements
Besides eating a healthy diet and exercising, you can also keep your triglycerides low by ingesting a variety of alternative vitamins and natural supplements. One such supplement is Guggulipid (also known as Guggul or Commiphora Mukul). This herbal medicine lowers both cholesterol (by 14 to 27 percent) and triglycerides (by 22 to 30 percent) while positively impacting the HDL-to-LDL ratio. Another great vitamin for lowering both triglycerides and LDL is Pantethine, otherwise known as B-5.
Some nutrients like omega-3 fatty acids and vitamin C can help reduce your triglyceride levels, according to a publication by P.K. Reissell's group at Harvard. Taking a couple of doses of psyllium on a regular basis can lower your triglyceride counts. In addition, antioxidant supplements like beta-carotene, vitamin E, N-acetyl cysteine and selenium can be beneficial, as can guar gum, chickweed and lecithin because they all help with the elimination of fat. L-carnitine can also help fats pass through certain parts of the cells, allowing them to be used as fuel rather than stored in the blood.
Studies also show that magnesium effectively raises HDL while lowering LDL and triglyceride levels. In addition, results recently published in the "Archives of Biochemistry and Biophysics" reveal that lipoic acid can reduce triglycerides by 60 percent in lab rats. Although it's not clear whether the results would be the same on humans, lipoic acid has great potential as a safe, triglyceride-lowering agent. Clinics also sometimes use niacin to help combat high triglycerides.
0 komentar:
Posting Komentar