![]() ![]() Normal - Less than 150 milligrams per deciliter (mg/dL), or less than 1.7 millimoles per liter (mmol/L)īorderline high - 150 to 199 mg/dL (1.8 to 2.2 mmol/L) Readings fall into the following categories for adults: For an accurate measurement, you will need to fast prior to the blood test. Usually, this check is done as part of a cholesterol test – sometimes called a lipid profile or lipid panel. Triglycerides: How much is considered normal?Ī blood test can reveal the amount of triglycerides in your blood. Men should drink no more than two standard drinks a day, and women, no more than one.Ī standard alcoholic drink is defined as a can (330 ml) of regular beer, half a glass (100 ml) of wine or 1 nip (30 ml) of spirit. If you drink alcoholic beverages, do so in moderation. Avoid trans fats or foods with hydrogenated oils or fats. Instead of red meat, try fish high in omega-3 fatty acids, such as mackerel or salmon. Trade saturated fat found in meats for healthier fat found in plants, such as olive and canola oils. Choose healthier fats (monounsaturated and polyunsaturated fats) If you haven’t been exercising, start slow by climbing the stairs or taking walks. Regular exercise helps to lower triglycerides and boosts “good’ cholesterol” (HDL). Exercise regularlyĪim for at least 30 minutes of physical activity on most or all days of the week. Adding more fibre to your diet can slow down the absorption of fat and sugar in your small intestine, helping to decrease the amount of triglycerides in your blood. It is also found in many other plant sources, including nuts, seeds, cereals, and legumes. Eat more fibreĭietary fibre is found naturally in fruits, vegetables, and whole grains. Start the simple step of reducing sugar in your diet by replacing sugar-sweetened beverages with plain water. Avoid sugar and refined carbohydratesĬonsuming simple carbohydrates, such as sugar and foods made with white flour or fructose, can lead to an increase in triglyceride levels. Reducing your calories will reduce triglycerides. Extra calories are converted to triglycerides and stored as fat. ![]() If you have mild to moderate triglyceride levels, focus on cutting calories. ![]() To lower your triglyceride levels, making healthy lifestyle changes is key: 1. Thus, if you usually consume more high-carbohydrate foods than you burn, you may have a high triglyceride level. SingHealth Community Hospitals (SCH), a member of the However, if these calories aren’t used, they get stored in your cells as triglycerides,” explains Dr Apurva Thanju, Registrar from Your body converts the food you eat into calories. “Triglycerides are a type of fat (lipid) found in the blood. ![]()
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