How to regulate high triglycerides to reduce them

Elevated triglycerides can be regulated through dietary adjustments, exercise interventions, weight management, smoking cessation and alcohol restriction, medication assistance, and other methods. The abnormality of this indicator is usually related to factors such as high-fat diet, lack of exercise, metabolic abnormalities, alcohol intake, genetic factors, etc.

1. Dietary adjustment:

Reduce intake of saturated fat and trans fat, avoid animal organs and fried foods. Increase dietary fiber intake, choose whole grains such as oats and brown rice, and recommend a daily vegetable intake of over 500 grams. Replace some cooking oil with foods rich in unsaturated fatty acids such as olive oil and deep-sea fish, and consume fish at least twice a week.

2. Exercise intervention:

Engage in moderate intensity aerobic exercise for at least 150 minutes per week, such as brisk walking, swimming, and cycling. Maintain a heart rate of 60% -70% of the maximum heart rate during exercise, with a maximum heart rate of 220% for age. People without exercise foundation should start gradually from 10 minutes a day to avoid the risk of sudden intense exercise.

3. Weight management: If the body mass index exceeds 24, total calorie intake should be controlled, and it is advisable to lose 2-4 kilograms per month. Waist circumference should be controlled below 90 centimeters for males and 85 centimeters for females. During the weight loss process, it is necessary to monitor nutritional balance to avoid metabolic disorders caused by extreme dieting.

4. Smoking cessation and alcohol restriction:

Nicotine in tobacco can inhibit the activity of lipoprotein lipase, directly leading to an increase in triglycerides. Men's daily alcohol intake should not exceed 25 grams, and women's should not exceed 15 grams. Long term drinkers need to gradually reduce their alcohol intake, as sudden withdrawal may lead to an increase in rebound.

5. Medication assistance:

For those who have not responded to lifestyle interventions for 3-6 months, beta drugs such as fenofibrate and benzimidazole may be considered. Statins such as atorvastatin are suitable for patients with concomitant elevated cholesterol. During medication, regular monitoring of liver function and creatine kinase is necessary. If muscle pain occurs, seek medical attention promptly.

During recuperation, it is recommended to recheck the blood lipid indicators every month, and establish a diet model that includes breakfast cereals Congee, lunch steamed fish, and dinner salad vegetables. You can try traditional health exercises such as Tai Chi and Ba Duan Jin, combined with 6000-8000 daily steps. When cooking, use low-temperature processing methods such as steaming and stewing to avoid high-temperature frying. Maintaining a regular schedule and getting 7-8 hours of sleep can help balance lipid metabolism. Those with basic diseases such as diabetes and hypertension need to control relevant indicators simultaneously.