Good Lifestyle

Chances are chances that you have heard that healthy triglyceride levels in your blood are important. But what are exactly triglycerides and how do they work in your body? And when you have high levels, is it possible to handle them with a lifestyle and food can make the difference? The good news is that, according to the progress of food and health, what you eat can help. We have rounded some of the foods that can lower triglycerides and there are lots of whole foods on the list.

What are the triglycerides and why are they important?

"Triglycerides are a type of blood lipid (or fat molecules) and constitute free fatty acids. They are stored in your body fat, but you will find them in your blood," says Nutritionist Jessica Ash, CNC, HHC, FDN -P and founder ofJessica Ash Wellness. "And because your liver does, they are also found in your liver, then your fabrics. Our body gets triglycerides of the food you eat or body [because] it makes triglycerides in the liver."

"It is important to know that triglycerides, such as cholesterol, are normally protective (AKA the body produces it as a protection mechanism in response to a" threat "). But triglycerides are used for energy, while energy, while Cholesterol is used for the production of "ASH steroid hormones explains. "And our muscles are specifically what you look like with fatty acids or absorption triglycerides. So they are fatty acids that the body usually uses for energy."

Your body needs energy from food to function. But excess energy, especially sources such as simple carbohydrates, can be stored in the form of triglycerides, which can create problems if your triglyceride levels are high above the normal range. According toMAYO Clinic, If your triglycerides exceed 150 mg / dL, you risk developing heart disease.

What can you do to reduce high triglyceride levels?

Because your body can get triglycerides of the food you eat, it makes sense that the modification of your diet can help if you are concerned about your triglyceride levels. In general, according to ashes, it is important to reduce your consumption of refined flour, treated and packaged food containing trans greases, high fructose corn syrup and excess carbohydrates and sugars that constitute bad news for your health.

A key nutrient to keep in mind is fat. According to the ashes, turn off the types of fat you eat can make a huge difference. "Trans fats and polyunsaturated fats, such as fat in canola oil, will be the biggest offenders, because they reach the liver, which will make more triglycerides in order to make more LDL. While we eat and How we eat "Re supporting the liver is really what will import when it comes to triglycerides," she says.

That said, fat is only a factor to consider when it comes to food. "Specific to food, fat itself is often not the culprit," says Authorized Dietien Amanda Archibald, founder ofGenomic cuisine. "The excess alcohol calories or starchy / sweet foods are often more accomplices to produce high triglycerides."

If your doctor told you that your triglyceride levels are above, they should be asked what foods to avoid and what lifestyle changes could help. Chances are, you will want to exercise more and easily go to trans fat and simple carbohydrates.

What foods can help triglycerides lower?

Now that you know what foods to avoid, what food can you add to your diet that can help support healthy triglyceride levels? "Foods to be emphasized are high fiber vegetables with lower uppercase content, such as cruciferous vegetables," Archibald said. "Including legumes, canned or cooked from their dried versions, add both fiber and satiety to the plate."

The addition of healthy greases from Omega-3 can also be useful. "Among the fats, looking for omega-3-rich foods, which act not only as natural anti-inflammatories in the body, but can also prevent the production of triglycerides and cholesterol (very low density) in the liver," says, declares Archibald.

Here are 20 foods that can lower triglycerides.

Lawyers are an excellent choice when it comes to helping lower triglycerides because they contain fiber and healthy fat. Fibers and fats are excellent to help stabilize blood sugar levels, which are useful for maintaining overall health, energy and maintenance of triglycerides.

Choosing a carbon-rich carbon fiber source like oats on simple and processed carbohydrates (like those found in bread, pasta, bakery products and desserts) can be useful when trying to manage triglycerides.Oats are fast and easy to do, and they are super filling. Do not forget to add grease and healthy protein (such as nut butter and protein powder) to keep your blood glucose balanced for hours.

Coconut oil is rich in healthy greases called SCTM (medium chain triglycerides). According to two studies published in metabolism and newspaper lipids, MCT could improve insulin sensitivity and cholesterol levels.

In addition, coconut oil is ideal for cooking as it is very stable thermal. Not a fan of coconut flavor? Try to buy refined coconut oil, which removes the subtle taste / aroma of coconut. You will always have all the advantages.

Cauliflower is a cruciferic vegetable rich in fiber and carbohydrates and sugar. Try to roast the oven cauliflower or throw it in your favorite seasonings and cooking in an aerial fryer. The cauliflower also makes an excellent rice substitute - you can find pre-rice cauliflower in the freezer or the fresh product section of your grocery store.

Blueberries are an excellent choice of nutritional fruits. They are low in sugar, high fiber and full of antioxidants of good for you. Blueberries have a great taste on yogurt, oatmeal or frozen and mixed in a smoothie.

If you have dairy sensitivity or avoid dairy for other reasons, GHEE is an excellent option because it has a flavor similar to butter, but without the lactose of milk. GHEE is always technically a dairy product, but some people sensitive to dairy products have no problem because milk solids are eliminated in the production process.

Reugula is a bitter green, and ASH and Archibald recommend bitter green to support liver health. If you are not crazy about the strong taste, try mixing small amounts of rocket in your other green or salads. You might see that you like the spicy flavor Roqueula confers more you eat it.

Did you know that Kale is technically a cruciferous vegetable? And yes, it's a leafy green that has tasted large cooked in a variety of dishes like soups, stews or even jumped by itself. If you find raw kales difficult to digest and chew, try marinating it in a salad vinaigrette or olive oil and lemon juice, then massage it until tender.

Spinach are a softer taste green, but it always packs in nutrition. Try to add salads, soups, stews, smoothies or other dishes.

When you want something sweet, bananas are an excellent choice. The fruit contains important nutrients such as potassium, and it is a healthy source of sugar and carbohydrates. Try mixing frozen bananas in "Beautiful Cream" the next time you want a creamy and frozen dessert.

Brussels Sories are another cruciferous legendry that is super versatile and can be appreciated in different ways. If the Brussels cooked with steam or tank sound boring, try to torch in the oven with olive oil and salt for a treat. The roasting of vegetables gives them a crunchy texture and brings out the flavor. Try to add balsamic icing for a sweet and tasty kick.

Raspberries are high in vitamin C and contain many vitamins and minerals that support health. In addition, they are lower sugar than other fruits, and they also contain fiber.

Who does not like strawberries? These sweet berries are another wholesale fruit option given their low sugar content and high nutrition profile. Try to eat fresh in oatmeal or cereals, or add frozen bays to a smoothie.

Broccoli is a cruciferous vegetable that does not lack nutritional benefits. Try adding broccoli to your food rotation a few days a week to harvest the benefits. The baked broccoli is ideal in soup and roast broccoli is a perfect side to accompany meat and fish.

Cabbage is not just for New Year's Day! This cruciferous vegetable has tons of advantages. It is low in calories and vitamin K. In addition, it has a pretty sweet flavor when you cook it, and it pairs particularly well with tasty meals.

Salmon is one of the best sources of omega-3 fatty acids. In fact, according to Archibald, the type of fat in the salmon can actually help prevent your body from making triglycerides in the liver.

These small fish can make a big difference in your health. They are rich in omega-3s, proteins and calcium. Not a fan of taste? Cover them in your favorite condiments or try to prepare them as you would tuna salad.

Another advantage? Sardines are inexpensive and easy to find. Opt for sardines packaged in olive oil or water when you can find them, to minimize added sodium.

If you like a good hamburger, so do not worry. Grass-powered beef is an excellent source of omega-3, particularly compared to conventional beef. "The" Ready to use by the body "omega-3 fat forms are mainly in seafood and animal meats and dairy products that have been raised / finished on the grass," says Archibald. Look for "grass-based" or "grass" products on beef products and dairy products.

Olive oil is an excellent choice when considering healthy sources of fat. It is rich in antioxidants and monounsaturated fat. Try garbage on cooked vegetables or add it to a salad vinaigrette.

RELATED: The easy way to make comfortable foods healthier.

Beans are a large source of fiber, protein and healthy carbohydrates. They add a great flavor to many types of dishes. In addition, there is such a variety of beans that you will never bark of options and varieties of flavor.

These are some examples of foods that can help with your triglyceride levels. But adding more fruits and vegetables to your diet, whatever the ones they are, it's always a good thing. And of course, if you have higher triglyceride levels than normal, you have to work with your doctor about how to solve them.