1, eat more dietary fiber. Dietary fiber can reduce the increase of triglyceride level caused by sugar and other carbohydrates to some extent.
2. Exercise more. Increasing exercise is an effective means to reduce triglyceride level. This is because exercise helps to regulate blood sugar and insulin metabolism. And reduce the content of triglycerides and free fatty acid reserves in the liver, and muscles will break down triglycerides as energy.
3, less heat. Both reducing the total calorie intake and consuming calories through exercise can reduce the triglyceride level in the body.
4. Eat less sugar. Restricting sugar intake, especially fructose intake, can slightly to moderately increase plasma triglyceride levels. Fructose generally comes from sucrose (white sugar or brown sugar), and restricting the intake of such substances can effectively reduce the level of triglycerides.
5, less fat. When the triglyceride level exceeds 800 mg/dl, limiting the intake of fat in food is the most effective way to reduce triglyceride. Saturated fatty acids are more likely to cause hypertriglyceridemia than unsaturated fatty acids.
6. Drink less. Drinking any concentration of alcohol will increase the level of triglycerides in the body. Studies have shown that drinking alcohol more than twice a week will significantly increase the risk of hypertriglyceridemia.
expert opinion/advice
(1) If the patient finds that the triglyceride is on the high side during the examination, he should adhere to the principle of "two more and four less" every day, and check again after 3 months. If the index is still high, he can use drug intervention under the guidance of a doctor to reduce the occurrence of diseases such as arteriosclerosis and coronary heart disease.
(2), should check the triglyceride after meals. The increase of postprandial triglyceride is an important risk factor for coronary heart disease. In other words, patients with significantly increased postprandial triglycerides have an increased risk of coronary heart disease. Therefore, the detection of postprandial triglyceride level is of great significance for the early prevention and treatment of coronary heart disease.
Refer to the above? People's Health Network-How to reduce triglycerides? Adhere to "two more and four less"