In our daily lives, we are often told about the negative impact cholesterol has on our health, but … What about triglycerides?
The latter, in fact, constitute a greater risk. It is a type of fat that is linked to our diet and, almost without our realizing it, significantly increases the risk of suffering a cardiovascular accident.
We need to take maximum care of our food and a number of lipids we eat.
In this way, we will avoid an excess of fat in the blood that can lead to the always dangerous atherosclerosis, which seriously hinders the correct blood flow.
On the other hand, it is important to remember here again the importance of undergoing periodic medical checks.
High triglycerides occur without excessive symptomatology. It is a disease that is not seen, that does not leave marks, but that, nevertheless, it takes away life little by little, without we realize it.
Today in our space we propose that you start to take care of yourself a little better already from your breakfast.
The proposals that we point out now will allow you not only to reduce and regulate the level of triglycerides.
In addition, you will be able to take care of your heart, your weight and get adequate energies to start the day.
1. Slice rye bread with extra virgin olive oil
To reduce and regulate our triglycerides we need that healthy fat from foods like extra virgin olive oil.
Your contribution to omega-3s will help reduce that excess of harmful fat in the blood that tends to harden our arteries or overload the functions of our liver.
It is very recommendable, therefore, that in our breakfast we include this simple proposal.
However, remember: the most recommended bread in which to add that teaspoon of olive oil will be the one that contains whole grains, free of refined flour.
2. Fruits of the forest
There is a mistake we often make when it comes to lowering our cholesterol and triglyceride levels: thinking that we should eat a lot of fruit, whatever.
We must be careful with this belief. Fructose found naturally in fruit can increase triglycerides.
Therefore, it is not a matter of eating a lot of fruit throughout the day, but of choosing it correctly, of combining it well and of not exceeding in consumption.
Nuts, such as raisins and dates, are not recommended. However, strawberries, blueberries, cherries or raspberries are wonderful for these cases.
They are low in fructose and very rich in vitamin C. You will be very good, for example, to combine them with a banana, another fruit ideal to reduce the triglycerides.
3. Spectacular morning drink to reduce triglycerides
Three times a week you will be fine to prepare this wonderful drink. The rest of days, do not be afraid to enjoy the classic cup of coffee.
However, try not to add whole milk or another type of fat that makes that healthy cup of coffee an enemy for your cardiovascular health.
Take note of how to prepare this healthy drink.
– 1 cup fresh spinach (30 g)
– 1 apple
– 5 tablespoons lemon juice (50 ml)
– 1 tablespoon oats (10 g)
– 1 glass of water (200 ml)
The first thing we will do is wash the spinach and the apple well. The latter we will include it with your skin. Cut it into four parts and remove the seeds from the center.
In the blender, you only have to add the apple pieces, the spinach, the lemon juice, that spoonful of oats and the glass of water.
Process until you get a very homogenous drink.
4. Yes to oats
Oatmeal is recommended for almost any diet. The queen of cereals is undoubtedly an ally for your cardiovascular health: it helps you regulate your cholesterol level, triglycerides, take care of your weight, give you energy …
The secret of its great benefits lies in its contribution in soluble and insoluble fiber.
Beta-glucan and mucilages are active ingredients that optimize and potentiate cholesterol and triglyceride metabolism. It is something sensational.
5. The combination of avocados and watermelon
Watermelon barely contains fructose, but multiple vitamins, minerals, water … Combined with half avocado we get multiple benefits:
Avocado is a food rich in omega 3 and 6 fatty acids.
It is advisable to consume a little less than half avocado combined with a portion of watermelon. That way, we get fiber, potassium, magnesium, vitamin C …
The key, as always, is variety and moderation.
6. Apples and nuts
Finally, another sensational proposal based on a healthy combination is to cut a green apple (with skin) into pieces and add some nuts.
Something simple, tasty, satiating and a fabulous remedy to take care of our cardiovascular health.
The apple with skin is rich in antioxidants, pectins, and fiber, something fabulous to fight against high triglycerides.
Walnuts, on the other hand, are rich in monounsaturated fats, are anti-inflammatory, contain vitamin E, folic acid, magnesium …
Dare to do it. Prepare a bowl with a few nuts and an apple of organic production and start today to take better care of yourself.
In a few months, you will see the results in your analyses.