2023-05-23 17:35:02
modern life
A healthy diet and exercise program can help maintain a person’s good health.
23/5/2023
Triglycerides and cholesterol are different types of lipids that circulate in the blood, according to the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research.
In addition, he explained that triglycerides store unused calories and provide the body with energy, and cholesterol is used to build cells and certain hormones.
However, it is important to have good levels of triglycerides and cholesterol, as high levels can contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis), which increases the risk of stroke, heart attack and heart disease. .
Thus, the general objectives are:
- Colesterol total: less than 200 mg/dL (lower values are better)
- Triglycerides: 10 to 150 mg/dL (lower values are better)
Therefore, to take care of the levels it is necessary to have a good diet and Medline Plus, the National Library of Medicine of the United States, indicated that these are the recommendations:
1. Choose healthier fats. These are found mainly in vegetables, nuts, seeds, and fish. At room temperature, these fats are liquid, not solid. There are two broad categories of good fats: monounsaturated and polyunsaturated fats. They are found in most tree nuts, soy products, olive oil, peanut oil, canola oil, avocados (avocados), albacore tuna, and salmon.
2. Limit foods with cholesterol. Cholesterol is found in animal foods such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
3. Eat plenty of soluble fiber. These foods include:
- Whole grain cereals such as oats and oat bran.
- Fruits like apples, bananas, oranges, pears, and plums.
- Legumes such as beans, lentils, chickpeas, black beans, and broad beans.
4. Eat lots of fruits and vegetables. The consumption per person per day of fruits and vegetables should be a minimum of five servings or 400 grams.
5. Eat fish rich in omega-3 fatty acids. These fats can protect the heart from blood clots and inflammation and reduce the risk of heart attack. Therefore, good sources of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. In addition, you should try to eat these fish twice a week.
However, people wonder what is the best time to exercise and, for this reason, experts say that it is a matter of preference, taste and schedule.
In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .
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