Triglycerides and cholesterol, major fat sources, are required by the body for energy and for strengthening cells respectively. But when both remain at high levels for long periods, they could cause heart disease. Fortunately, both can be reduced by a common lifestyle programme.
The rice-fruit diet. If. Your triglyceride levels are over 500 mg/dl, please go on a steamed rice-fresh fruit diet. It reduces fats in the blood within 3-7 days. After that, opt for a long-term plan.
Reduce fats and sweets: Don’t have more than 2 teaspoons of oil (ricebran or olive oil preferred over others) daily. Avoid fries, pickles, papads, sugar, chocolates, cookies, sweetmeats. If there is an improvement after a month, make this a lifelong habit. If not, cut down further.
Eat healthy: Have carbs-potatoes, rice, wheat, corn, oats and pulses. Pulses lower cholesterol; carbs give energy. Include fruits and vegetable-carrots, cabbage, broccoli, onions, garlic, grapefruit, apple and orange lower cholesterol. Fish or omega-3 capsules lower triglycerides. Two Spirulina tablets taken after every meal reduce LDL (bad cholesterol) levels. Have eggs without yolks (one yolk contains 275-300 mg of cholesterol).
Watch your beverages: Knock out alcohol totally- it’s bad for triglycerides. Replace high-fat milk to lower cholesterol levels.
Walk for great health: Walking briskly 45-60 minutes daily raises good cholesterol (HDL) and lowers bad cholesterol (LDL) as also triglycerides. During monsoons, jog 0on the spot at home at 80 steps per minute for 20 minutes. As exercise speeds up metabolism, the fats cannot linger in the blood and, hence, cannot deposit themselves on the artery walls. Interestingly, it has been found that even if there is no weight-loss, triglyceride levels drop after exercising.So, my friend, walk to a beautiful healthy life!
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