To achieve our goal of playing sports and eating healthy, let us know what exercises to do and what healthy foods to eat. For the first we rely on experts, such a gym at home that has the best teachers, experts in each discipline to teach you how to do each exercise, have the level you have and to help you progress and achieve your sporting goals.
To eat healthy we must also rely on experts to tell us what foods are best for us, what to avoid and how to prepare a diet that provides our bodies with the essential nutrients you need to function properly. These experts will give us the keys so that we can prepare tasty and healthy dishes at home, low in fat. Distinguish these last ones is very important, since not all fats are good, that is why today we are going to dedicate this article to explain what triglycerides are, the different types that exist, how to prevent and reduce them. Continue reading to discover it all and start a balanced diet at home:
Triglycerides discover everything there is to know about them:
Triglycerides are the most common type of fat in the human body. We get them through food. When we ingest too many calories and do not need them, the body stores them in the form of triglycerides in fat cells (those that make up adipose tissue). And when we need energy, we release them.
This fat, triglycerides, is the body’s most efficient way of storing energy. Worse than with everything in this life, excesses are not good. Having too high levels of triglycerides can cause cardiovascular diseases, which are the main cause of death in Spain, hence the importance in reducing blood fat levels.
Adequate levels in blood are below 150 mg / dL. Having more than 200 mg / dL is considered to have hypertriglyceridemia, which are levels that are too high.
It is important not to have hypertriglyceridemia because it can cause several diseases, such as heart diseases or coronary artery diseases.
Among the different factors that cause us to have high levels of triglycerides, we find: overweight, not doing physical exercise, smoking, drinking too much alcohol, eating a diet too high in carbohydrates and some genetic disorders, among others.
To avoid having too high levels and reduce the risk of suffering from diseases derived from hypertriglyceridemia we must lead a healthy lifestyle, eat low-fat foods and maintain an active rhythm of life, doing sports on a regular basis and quitting if it is Your case. This will also make us feel good about ourselves. To learn how to avoid and reduce blood triglyceride levels, read on:
Learn how levels can be lowered and how to prevent them:
As this type of fat is obtained through food, diet is the first aspect that we must take care of. There are two foods that contribute greatly to increase blood levels, are simple sugars and alcohol. So we should eliminate the alcohol of our life, we only recommend drinking very occasionally and on special occasions, we can drink beer without alcohol, for example.
When we speak of simple sugars we refer to those that are composed of simple sugar molecules, are monosaccharides, such as glucose, fructose and galactose.
To avoid them we must avoid the consumption of sweets: chocolate with less than 70% cocoa, sweets or chocolates; industrial sauces: such as ketchup, mayonnaise or mustard; sugary drinks or soft drinks; juices and smoothies; the cereals that we usually take at breakfast or snack; all types of processed or precooked foods; soluble cocoas, except for those that are pure without sugars; dairy products; and of course, sugar and sweeteners, whether white, brown, syrup or honey.
So that it is not so difficult to follow a healthy diet, you can substitute refined grains (white rice, white pasta, etc.) for whole grains with whole grain cereal. These have more vitamins, minerals and fiber. The fiber will make them absorb more slowly and absorb less, by reducing their absorption, we will also be reducing the absorption of bad fats.
It is also important to reduce the consumption of trans and saturated fats, these are another type of bad fats for the body, as not only have high levels of sugar, but also are very bad for the body. They are present in industrial or processed food, so the fact of reducing the industrial bakery, precooked or prepared meals and frozen is very important.
The fats that we can and should consume are mono and polyunsaturated and Omega 3. These fats are good for the body, since they provide essential nutrients for the human body, among the benefits that provide us is that they improve the lipid profile .
We find them in: olive oils, substituting butter or margarine when cooking; the seeds, which also provide Omega 3 and Omega 6, blue fish and nuts, soy and its derivatives.
All these changes in our diet will help us reduce the consumption of triglycerides, to get rid of those that we already have accumulated in the form of fat, it is best to play sports. With physical exercise we will get rid of the accumulated fat in the adipose tissues, consequently we will reduce the level of triglycerides.
This is because the fact of activating our body and training requires an expenditure of energy, and as we have said before, our body gets the energy of accumulated fat (especially if cardio exercises are done) so that moving we will be burning that stored fat and we will help eliminate the triglycerides at the same time that we shape our body. This will help us to maintain our ideal weight, gain strength, be healthier and have a harmonious and slender body.
If you put these tips into practice, take a diet low in sugar, without consuming alcohol, quitting smoking, and having sports regularly, you will see how low triglyceride levels in blood, you will have better health and you will be in better shape. Do not wait any longer and start living a healthy lifestyle today.