Remember the tips for lowering high cholesterol, we put on our blog last week? So, to decrease triglycerides, keep those cares, but mostly our tips below:
AVOID Meals concentrated in carbohydrates (pasta and sweets) and fats; based foods refined wheat flour (breads, cakes or biscuits industrialized), More than one unit of French bread or 2 slices of bread per meal; Sweets ( bullets, white sugar and brown sugar, infectious diseases jam, jelly, sweet paste, canned fruit, stuffed buns, pies, molasses, honey, corn syrup, chocolate), alcoholic beverages, soft drinks, greasy preparations (fried foods, pasta with cream sauce, stroganoff, pies, pies and pizzas).
PREFER Whole grains (rice, bread, biscuit, toast, wheat bran), rich in omega 3 fish (mackerel, salmon, tuna, trout and sardines), dark leafy green (spinach, kale, watercress, parsley, endive, broccoli and chicory), lean beef (round or hard-duckling), skinless poultry, legumes (black beans, mulatto, lentils, chick-peas and cowpeas), vegetable oils (soybean, canola and olive oil extra- virgin); fractionate meals 5-6 times / day; Use sweetener instead of white sugar, brown sugar, honey, molasses and corn syrup, 1 col. (Soup) of golden flaxseed / day in vitamin, yogurt or juice or meals;
Note well the food labels. Most people worry about the calories and forget to look at the packaging information on the amount of fat, also harmful to the body when consumed infectious diseases in excess. Eat more vegetables. Just once a day does not. You have to eat them at lunch and dinner. Besides the classic salad plate, prepare soups, sauteed vegetables and cooked vegetables. Add fiber to the diet. Several studies have shown that regular consumption of fiber reduces cholesterol levels. Bread, oatmeal, beans, chickpeas and plum are great options. Olive oil is rich in Omega 9 and excellent for increasing HDL. Use daily in salads or cooked. But beware, use it directly in the hot, heat the olive oil but it loses the property. Practice physical activities. Aerobic infectious diseases exercise alters the production of enzymes that regulate the rates of bad cholesterol in the blood and increase infectious diseases the HDL, the good cholesterol. And the greater the dedication to strike, the faster is the result.
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