How to reduce triglycerides

Reducing triglycerides can be achieved by adjusting dietary structure, increasing aerobic exercise, controlling weight, limiting alcohol intake, and using medication rationally. Elevated triglycerides are usually associated with high sugar and high-fat diets, lack of exercise, obesity, alcohol abuse, metabolic abnormalities, and other factors.

1. Adjust diet:

Reduce intake of refined carbohydrates and saturated fats, such as pastries and fried foods. Increase the intake of dietary fiber and Omega-3 fatty acids, and choose foods such as oats, deep-sea fish, nuts, etc. Daily consumption of oil should be controlled at 25-30 grams, with priority given to oils with high unsaturated fatty acid content such as olive oil and tea seed oil.

2. Regular exercise:

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling. Exercise can promote the activity of lipoprotein lipase and accelerate the breakdown of triglycerides. It is recommended to last for more than 30 minutes each time and maintain a heart rate in the range of 220 age x 60% -70% during exercise.

3. Weight management:

assesses obesity levels through BMI and waist circumference. Men with waist circumference ≥ 90 cm and women with waist circumference ≥ 85 cm need to lose weight. For every 3-5 kilograms of weight loss, triglycerides can decrease by 15-20%. It is recommended to adopt a gradual approach, with a monthly weight loss not exceeding 5% of the initial weight.

4. Limit alcohol consumption:

Alcohol can inhibit the liver's ability to break down fat. Men should consume no more than 25 grams of alcohol per day, and women should consume no more than 15 grams. Patients with hypertriglyceridemia are advised to quit drinking, as heavy drinkers may experience a 3-5 fold increase in triglyceride levels. Although resveratrol in red wine is beneficial, the negative effects of alcohol itself are even greater.

5. Medication intervention:

For those who have not responded to lifestyle interventions for 3-6 months, beta drugs such as fenofibrate and benzimidazole may be considered. Statins are more suitable for patients with high cholesterol. Niacin drugs can reduce triglycerides by 20-50%, but attention should be paid to liver function monitoring. Medication must strictly follow the doctor's advice and the dosage cannot be adjusted by oneself. Establishing long-term healthy lifestyle habits is key to controlling triglycerides. Ensure 7-8 hours of sleep daily to avoid staying up late and affecting lipid metabolism. Regularly monitor blood lipid indicators and recommend re examination every 3-6 months. Cooking methods often involve steaming, stewing, and mixing, with less use of frying. Maintain a positive mindset. Excessive stress can stimulate cortisol secretion and increase blood lipids. Those with basic diseases such as diabetes and hypertension need to control relevant indicators simultaneously.