2024-05-04 08:00:00
Cholesterol and triglycerides are high at any age, they can skyrocket at any time and it is important to follow a good diet to keep them at bay.
It is important that you do a annual analysis to keep these values under control, because at any time we can let our guard down and they get a little out of control.
The key is to always carry a a good healthy and balanced diet, trying to eat healthy every day and leaving a green day to indulge himself. If you follow that ratio of eating well 80% of the week, you will be doing a lot to take care of your health.
What are the normal values?
- Triglycerides < 150 mg/dl.
- Cholesterol < 129 mg/dl.
These are the recommended values for a perfect analysis.
What diet to follow to lower cholesterol and triglycerides?
The first thing to do is to try fat reduction as long as possible. The key is to follow it Mediterranean diet healthy and varied, based on the consumption of poultry, fish, fruit and vegetables.
Must be:
- 50% vegetables and greens.
- 25% proteins (meat, fish, eggs or legumes).
- 25% farinaceous (bread, potatoes, rice, cereals or sweet potatoes).
You don’t have to weigh it, you can weigh it by eye. But there are also plates that match these proportions so that you can distribute all kinds of food in its space.
Must have foods avoid:
- Saturated fats.
- Fried foods (fries, croquettes …).
- Industrial pastries.
- Prepared or pre-cooked foods.
- Ultra-processed.
- Simple sugars and fructose.
- Built in.
- Limit salt consumption.
Foods from moderate consumption:
- Red meat (ideally once a week).
Foods admirable:
- Results.
- Vegetables.
- legumes.
- Poultry meat (chicken and turkey).
- Blue Fish.
- Soluble fiber like oats.
On the other hand, it is recommended Avoid alcohol and tobacco.
Exercise is also important for taking care of yourself. Try to do at least 30 minutes of exercise per day.
Is the best solution to follow a vegan diet?
Vegan or vegetarian diets are possible very positive to health. However, be careful, because not all vegan products are healthy.
There are foods of plant origin but they are of poor nutritional quality. For example, sugary soft drinks, vegan ice cream, vegan cookies… just because it’s labeled ‘vegan’ doesn’t automatically mean it’s healthy. Be very careful with this!
The ideal is to avoid foods of low nutritional quality, avoid ultra-processed foods and move on natural and fresh foods as long as possible. Diet is the best way to take care of yourself and keep triglycerides and cholesterol at bay. But if you don’t use processed vegan products and only use natural products, it’s a very good diet.
Do calorie counting tools work?
It is important that you use tools that help you keep cholesterol and triglycerides at bay. One way to do this is to use calorie counting apps.
These mobile applications not only allow you to know the calories of what you eat, but also give you report with nutritional information each food or your entire plate, so you can track daily to see if you are eating as you should. Keeping these values under control is very helpful.
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Improve your lifestyle and diet and you will definitely be able to improve these values in your analysis without the need for medication. Test it!
Andrea Ardíones is a women’s editor. He studied Computer Engineering and during his studies he realized that journalism and SEO were also his aspirations. Since then we can…
#diet #cholesterol #triglycerides