7 DICAS PARA BAIXAR OS TRIGLICERÍDEOS ALTOS | Faça isso para se livrar da GORDURA NO SANGUE

Hi! Have you had your blood tests and found that your triglycerides were high? What are triglycerides?

Can triglycerides give you a heart attack? You've heard that triglycerides are more harmful to your body than high cholesterol. It is true?

This and other questions I will answer in today's video. So if you have high triglycerides, you will learn to lower them without medication. More than 90% of my patients with high triglycerides I can solve just by using these tips, so watch until the end, that in your next blood test your triglycerides will be in the range.

But first, already enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive notifications. And also spread this knowledge with your friends and family. Many have high blood triglycerides , including children.

By sharing, you will be helping more people and that is our goal on the channel. So share there! And tell me: do you have high triglycerides?

What part of Brazil or the world are you from? Write down there! Come on!

Have you ever wondered what triglycerides are? Triglycerides or triglycerides are a type of fat found in the blood. They are the most common type of fat in your body.

When you eat, your body converts unused calories into triglycerides, which are stored in fat cells and blood. And when your body needs more energy it will use some hormones that will release these stored triglycerides. If there is this imbalance between what you consume (you eat a lot - your diet is based on too many carbs, fried foods, poor quality fats) and what you burn (you don't do sports, your metabolism is slow) you will have high triglycerides.

on body. So basically this is it: you burn less than you eat or your diet is really bad - too much fast food, fats, butter, refined wheat, rolls, pasta, white rice. What are normal triglyceride levels?

Normal triglyceride levels are up to 150 milligrams per deciliter. If you are above 150mg/dl you may already have problems. There are differences between triglycerides and cholesterol.

Has. Triglycerides are a fat and cholesterol is like a wax. Triglycerides come more from a high calorie diet than cholesterol, which is much more genetic - 70-80% of your cholesterol comes from your liver!

So, cholesterol doesn't give much to improve with diet and exercise. Yes, but you don't do miracles. Triglycerides do you miracle by improving diet and exercise.

And high LDL cholesterol (which is bad cholesterol) does much more damage than high triglycerides to your arteries. But both are bad. What can high triglycerides do to your body?

High triglycerides can increase your risk of atherosclerosis—which is that plaque buildup in your arteries and hardening of the arteries, which can increase your risk of heart attack and stroke. But extremely high levels of triglycerides — above 400, 500 milligrams per deciliter can also cause acute pancreatitis, which is inflammation in the pancreas, which is very serious, which in some cases can lead to death. What are other causes of high triglycerides?

Obesity raises triglycerides Excessive alcohol use Some drugs - mainly steroids, roaccutane for acne, antiretrovirals for HIV. in addition, high triglycerides give tips on other diseases such as metabolic syndrome, pre-diabetes or diabetes, hypothyroidism that reduces the body's metabolism, kidney diseases — kidney and liver failure - liver failure So what are my tips to lower triglycerides ? You have to commit to your health.

You will have to change your lifestyle for the better, your health will benefit from it. I'm going to give you 7 tips and with them you'll be able to get your levels in the range, below 150mg/dl. So my number one tip is: lose weight if you're overweight - 5 to 10 pounds has a huge impact on your triglyceride levels.

When you lose weight, you'll want to move more, you'll lose fat in your liver, you'll sleep better, and you'll balance that imbalance between calories and burning. My number 2 tip reduces your intake of simple carbs that are in white flour like pasta, bread, rice, potatoes, pizza, cakes and crackers. This type of carbohydrate your body can metabolize quickly, so it will give that glucose spike and your body will dump insulin.

And in the long term leading to obesity, fatty liver and increased risk of insulin resistance, diabetes and pre-diabetes. My tip number 3 - choose healthy fats What are they? Olive oil, avocado, the fats that are in nuts, fish that are high in omega 3 - salmon, sardines, cod, tuna, Chia trout and flaxseed also have plenty of omega 3.

It's not just about increasing your intake of healthy fats. You have to cut out bad fats. Mainly fried foods and trans fats and saturated fats.

Coconut oil has a lot of saturated fat, as do fatty meats — Picanha, sirloin ribs, hmmm. You don't have to give up meat completely. But consider choosing slimmer cuts.

Also avoid excess butter, margarine and full-fat dairy - whole milk, ice cream is high in fat, full-fat yogurt. But of course bacon, sausage, processed meats are all high in saturated fats that should be avoided. My tip number 4- Increase your fiber intake Fiber will make you feel full (you'll need to eat less) and help with constipation as it increases the volume and makes the stools softer.

We have two types of fiber, and both are good for triglycerides- Soluble fiber that dissolves in water and binds to fatty acids in food — this is the main one that won't let it absorb as much — forming a jelly-like substance Insoluble fiber doesn't dissolves in water, but it gives volume to your stomach, makes you more satiated and pulls water into the intestine, as if it were a sponge, softening your stools. Where are the fiber-fruits, vegetables, whole grains, flaxseed and chia. Chia greatly improves triglycerides.

I always recommend that my patients take 2 teaspoons of chia mixed with yogurt in lemon water… But chia has to be prepared and taken quickly, because it forms that goo, which for many is unpalatable. And if you take it fast, don't have it—it's going to form goo in your stomach. My tip number 5 - avoid alcohol Is alcohol not good for the heart?

In small doses, yes. But alcohol is poison for triglycerides. Because?

Because of the sugars that are naturally part of alcohol and alcohol is caloric - be it wine, beer, cachaça. Too much sugar and sugar from any source is going to be a problem for you who have high triglycerides. .

. and for some people who have unfavorable genetics, small amounts of alcohol raise their triglycerides a lot. So limit or avoid.

My tip number 6- Be careful what you drink It's not just alcohol! Soft drinks , especially if they are not zero, boxed juices, coffee with sugar, tea with honey, milkshake. .

All this will increase your triglycerides precisely because you will receive more glucose than your body can use, which will turn into triglycerides. And my last tip, tip number 7- Do physical exercises Don't get lazy. Get out of your chair and move!

If you have high triglycerides, get more exercise. Your body is telling you: you're eating too much (or wrong) and you're spending too little. It doesn't have to be at the gym—of course, it would be interesting to go to the gym, with a Personal Trainer.

If you can, even better, to give you the extra stimulus—you're paying, you have to stick to the series that your personal is sending you, he has the knowledge to help you. But if you don't want to spend money or don't have the money to spend, go for a walk, jump rope, ride a bike. Or change your routine, climb stairs instead of taking the elevator, leave a few bus stops before your stop and walk that route.

Aim to do at least 150 minutes of physical activity per week. I recommend getting more than 40 minutes of continuous physical activity a day. To burn, even.

And the medication? Okay, you did everything right and your triglycerides are still high. Some people will need to take medication to lower their triglycerides, unfortunately.

The main remedies are Fibrates. Fenofibrate, ciprofibrate, gemfibrozil and others strongly reduce triglycerides. There's just one thing, they're not used if you have severe kidney or liver disease.

But if you have high cholesterol and your doctor has prescribed statins, you will see that your triglycerides have dropped a lot too. And it's true. Statins lower triglycerides too.

It's not exactly for that, but they download. And fish oil? Fish oil is rich in omega-3s and can help lower your triglycerides.

And Niacin, which is nicotinic acid, can decrease triglycerides and cholesterol, however, it is the most hepatotoxic of all and can flush and interact with other drugs, so we only use it in specific cases. And I hope you don't even need medicine. Follow the tips.

If you need to, watch the video again, write it down. I want you to have this insight: you can change your health with your habits and with your diet. But if your doctor has prescribed a drug, don't be upset, take it, and follow his or her directions.

Did you like the video? Did you learn about triglycerides? Remember to share so more people have this knowledge.

And what's the next video you'll watch? I'll leave 2 recommendations here on the side = Our playlist about diabetes AND my video about the 5 SECRETS TO LIVE A LONG (and HEALTHY) LIFE My name is André Wambier, cardiologist and this is Cardiodf. com.

br Remember to subscribe. And until the next video. Thank you very much!