6 Ways To Reduce Elevated Triglycerides

You hear a lot about how bad cholesterol is for your health, but  what about your triglycerides?

They are actually much more dangerous. Triglycerides are  the type of fat linked to what you eat and can significantly increase your risk of heart attack.

So you have to be  extremely careful with your diet choices and the amounts of lipids you take in.

This ensures that excessive fat is not produced in your blood, which can lead to  dangerous arteriosclerosis. This condition can therefore cause serious problems in terms of good blood circulation. 

We must also remind you that it is very important to have periodic medical check-ups.

High triglycerides have no obvious symptoms. It is an invisible condition that leaves no traces, but slowly but surely decreases your health.

So we recommend that you take a little better care of yourself, starting with  the most important meal of the day: breakfast.

The suggestions we make in this article will not only lower and regulate your triglyceride levels. They will also support your heart and maintain your weight. Plus, they will give you the right amount of energy for a fantastic new day.

1. A piece of rye bread with extra virgin olive oil

To lower and regulate your triglyceride levels, you need healthy fats that come from products like extra virgin olive oil.

The omega 3 in olive oil will help remove the excess fat  from your blood that can make your arteries hard and overload your liver.

It is a very good idea to add olive oil to your breakfast.

However, it is important to remember that you  can add a teaspoon of olive oil to whole grains.

2. Berries

One mistake many people make when trying to lower their cholesterol and triglycerides is to eat more fruit.

Take this assumption with a grain of salt. The fructose found in fruits can raise triglycerides.

That is why it  is important not to eat too much fruit throughout the day. Choose your fruit well, combine it well and don’t eat too much.

Dried fruits, such as raisins and dates, are not recommended. However,  strawberries, blueberries, cherries and raspberries are a great way to lower triglycerides.

They are low in fructose and rich in vitamin C. They also go well with  bananas, another ideal fruit for this condition.

 3. A Spectacular Morning Smoothie for Lowering Triglycerides

We recommend making this amazing drink  three times a week . Feel free to enjoy a nice cup of coffee on the other days of the week.

However, try not to add  whole milk or other fats that  suddenly make your healthy cup of coffee very unhealthy.

Read below how to make this smoothie.

Ingredients

• 30 grams or 1 cup of fresh spinach
• 1 apple
• 50 ml or 5 tablespoons lemon juice
• 10 grams or 1 tablespoon of oatmeal
• 200 ml or 1 cup of water

Preparation

• First, it is important to wash your spinach and apple well. You can use the  apple with or without the peel . Cut it into pieces first.
• Put the apple, spinach, lemon juice, oatmeal and then the water in the blender.
• Then mix it until it has a smooth texture.

4. Say yes to oatmeal

Oatmeal is  recommended for almost any diet. The king of grains  is your heart’s best friend: it helps regulate your cholesterol and triglyceride levels. In addition, it helps you to lose weight and then to get more energy. 

What is the secret of oatmeal? The insoluble and soluble fiber.

The meta-glucan and mucilage in oatmeal  optimize the metabolism of cholesterol and triglycerides. It’s really great.

5. The combination of avocado and watermelon

Watermelon contains a little bit of fructose, but  an abundance of vitamins, minerals and water.  Combined with half an avocado, this can give many benefits:

Avocados are rich in omega 3 and 6 fatty acids.

The best way to get these nutrients is to combine a little less than half an avocado with a serving of watermelon. You then give your body:

• Fiber
• Potassium
• Magnesium
• Vitamin C

And much more!

Varied food is always key! 

6. Apples and Walnuts

Finally, we have another great combination for you. An unpeeled green apple cut into pieces with a few walnuts.

It’s easy, it’s filling and it’s great for your cardiovascular health too.

The unpeeled apple is rich in  antioxidants, pectin and fiber. These are all very good at combating high levels of triglycerides.

The walnuts are rich in  monounsaturated fats, contain vitamin E, folic acid, magnesium and more.

So give it a try! Make a bowl with a few walnuts and an organic apple and then  start taking good care of yourself, today!