How to regulate triglyceride and cholesterol levels naturally
When we think about being overweight or about health, one of the first things that comes to mind are cardiovascular diseases and the triglyceride and cholesterol values that we generally associate with them, when the blood values of these substances are increased, we listen to advice many times wrong, such as reducing the amount of fat we consume, that is why it is important to understand the role triglycerides play in our health, when they are a danger and when they are not.
Triglycerides are a type of energy that can be consumed or built by our body, in fact when we eat food, we consume elements rich in fats and triglycerides, our body breaks down these triglycerides, they break them into fatty acid forms, then them absorbs and rebuilds these triglycerides in our body.
And why should you be particularly interested in triglycerides?
Because triglycerides in general are a great parameter for us to be able to evaluate what type of energy we are using as fuel, do not forget that triglycerides are a type of fat and that when we reduce our triglycerides because we are consuming them, we have the evidence that we are using fat as an energy source; and on the other hand, people who have high levels of triglycerides tend to have high levels of triglycerides because they have a diet rich in carbohydrates, not rich in fats and these carbohydrates when they are saturated in our body with hydrates, when it is saturated with glucose or fructose, this energy that is left over in the form of sugars is transformed into fatty acids that build triglycerides in our body, so many times when we find high levels of triglycerides in my body, basically what it is telling me is I have excess carbohydrates in my diet and I am not using fat for energy.
Now what are the solutions, what changes can I make at the level of habits, at the level of supplements, at the level of nutrition, to give a quick solution in a natural way; they are very simple:
First we have the increased consumption of monounsaturated fats;
Paradoxically, increasing your consumption of monounsaturated fats that you know as healthy fats reduces triglyceride levels as you have in your blood, in fact, simply change ordinary vegetable oil for olive oil, it already reduces your triglyceride values by 12% without doing anything else.
Secondly, we have the increased consumption of omega 3 and this can be done by increasing your consumption of pasture meat in the first place, secondly by increasing the amount of fish rich in Omega 3 such as sardines, such as anchovies, especially the Bank anchovy, mackerel, cod etc., all these types of fish are rich in vitamin D and rich in omega 3, many of the longest living areas on the planet consider their consumption of fish rich in omega 3 to be key for their longevity and for your good health habits and if you don't grow any of these two things you can take omega 3 supplements, there are different types of Omega three but any will help you lower triglycerides, and if you are going to use vegetable sources of omega 3 such as Chia or flax you will only find the cardiovascular benefits and not the nervous system benefits.
Third as a tool to solve my triglyceride levels;
We have the reduction of the glycemic index of my diet, this basically means to be able to continue eating carbohydrates, but as slow carbohydrates, carbohydrates that do not quickly increase your glycemia like most vegetables that there is no problem in consume and that they are a source of carbohydrates, now what happens with fruit, many times people have vegetables and fruits in the same bag, and the problem with fruit is that it is rich in fructose and not in glucose, it is a type of different sugar that unfortunately not being so usable by your body, not being usable by your muscles, not usable by your brain, not being able to be accumulated in the liver, it is metabolized more quickly into triglycerides and in general the same amount fructose than glucose will always result in much more triglycerides if I eat fructose than I eat glucose.
In fourth place we have the exercise;
And although you heard me in general mention interval exercises for example to lose weight or etc., in this type of situation to lower triglycerides for some of the reasons that are not entirely clear yet, many studies show that the best method to lower triglyceride levels is to maintain a fairly intense level of exercise for about 15 minutes without doing interval exercises or necessarily bodybuilding exercise, it simply demands that you keep your effort level between 75 and 80 percent of your maximum effort, for about 10 or 15 minutes, Anyway keep in mind that if you need to lower your levels of the hormone that we called insulin, in order to use fat as an energy source, always exercise during the hours that you are fasting It will accelerate the speed of using fat as an energy source, therefore doing this type of exercise at 10 or 12 hours of fasting, it will See the triglyceride lowering effect much faster.
And in fifth place we have alcohol consumption;
Unfortunately I do not want to be the spoilsport but studies show that 38 milliliters of alcohol in its consumption increases your triglyceride values by 50% and the reasons are obvious, your liver is working to get rid of alcohol at that moment, so all the glucose, all the Fructose that you consume, in general is transformed into triglycerides because your liver does not have the capacity to metabolize all that at the same time, therefore if you want to lower your triglycerides or improve your liver health, drink water.
Now the question that many are asking all the time, what happens with the egg, can I consume eggs;
The real answers is it depends, because many times people have eggs associated with high levels of cholesterol, high levels of triglycerides but really when we go to look for the fine evidence, we find that the implication of the egg in your body, in your Health depends a lot on how the hen that produces that egg is fed, therefore we find studies in which your cholesterol and triglyceride values increase a lot and we find studies where the egg has practically no impact on your diet, what happens, they are Completely different eggs we are talking about free-range eggs, organic see their normal eggs, if the hen consumes foods rich in omega 3 such as flax seeds, for example, practically the egg that you consume does not have any interference in the cholesterol values or the triglyceride values that you have in your blood later, while if consuming normal eggs if it will have an impact increasing m bos.
My recommendation is not in any way that you do not consume Egg, simply improve the quality of the product that you are going to consume, you really do not need anything else to solve your blood triglyceride levels, they are easy to lower and the result is really seen very quickly and It is important because in the long term the cholesterol and triglyceride values are still essential to do a good prevention of cardiovascular diseases, do not forget that they continue to be today 2021, the first cause of death in the world, then although They seem obvious, we really have to pay attention to them and if you want to add supplements although you probably do not need them, you can increase the benefits more quickly of lowering triglycerides by taking omega 3, as a supplement and taking coenzyme Q10 as supplements, both protective at the cardiovascular level.