Guide to Keep Your Heart Healthy

As like blood pressure and cholesterol, there is something else you might need to monitor regularly for a healthy heart; your triglycerides. Having a high level of triglycerides in your blood can increase your risk of heart diseases. By adopting these below lifestyle changes, you will be able to manage or prevent heart disease and high blood pressure, and take greater control over your life’s quality.

QUIT Smoking and Tobacco

Smoking and using tobacco, is the primary causes of coronary heart disease. Chemicals in tobacco can damage your blood vessels, heart and arteries, which ultimately lead to a heart attack. Cigarette smoke is full of carbon monoxide, which increases your blood pressure and heart rate. No amount of smoking is safe, when it comes to heart disease prevention. The more you smoke, the greater your risk for heart disease. Research says, after quitting smoking for a year, your risk of heart diseases falls to about half that of a smoker. 

Manage a Healthy Weight

Being overweight also can increase your risk of heart disease. Carrying too much weight raises blood pressure, affects blood lipids (especially triglycerides) and does other damage to the heart. Stick to a well balanced diet with low in fat foods, lots of vegetables and fruits. Eating a healthy diet can reduce your risk of heart disease to a very significant level. 

Regular Exercise

Getting some regular exercises reduces your risk of heart attack by one third. It helps you to control your weight and can reduce your chances of developing other unhealthy conditions, such as high blood pressure, diabetes and high cholesterol. Try to get at least 30 to 60 minutes of intense physical activity every day. 

Say ‘NO’ to Alcohol

Alcohol is very lethal for heart diseases. It can be fattening. That’s why it is recommended you to limit your alcohol. By consuming daily alcohol, you could put on nearly 2 kg over four weeks.

 

Get Enough Sleep

Sleep deprivation can harm your health greatly. It can lead you to obesity, diabetes, heart attack, high blood pressure and depression. Get at least 7-9 hours of sleep every night. 

You can avoid heart problems in the future by adopting these healthy lifestyles today. It’s not very difficult to maintain, but needs lots of hard commitment and will to make it successful. To get more tips about controlling your triglycerides level, contact Quality Self Care LLC. We have experts to answer your every question.

Foods: What to Avoid and What to Take if You Have High Triglycerides?

High triglycerides levels are associated with different critical diseases such as heart attack, stroke, diabetes (type-2), chronic liver diseases, cancer, peripheral artery disease, dementia, etc. But the best part is people can reduce their triglycerides level just by altering some of their lifestyles and eating healthier diets. By exercising regularly and eating nutritiously, everyone can reduce their triglyceride significantly.

As cholesterol is the prime reason to elevate the triglycerides level in our body, avoid any food that is high in cholesterol and saturated fat. So make a limit in your intake of red meat, butter, shell fish and high in fat dairy products. You can eat salmon, trout, albacore tuna, halibut and sardines instead of red meat. Use canola oil and olive oil as an alternative of butter and hard margarine. Eat avocados, nut butters and non-fat dairy products to replace your monounsaturated and polyunsaturated needs of your body.

Artificial and packed foods contain a large amount of trans-fat which also increases the triglycerides inside your body. That’s why avoid lunch meat, margarine, hot dogs, chips, fries, crackers, doughnuts, pies, cookies, French fries and every possible outside food. If you are hungry often in a day, then pack and take homemade foods with you. Eat as much fresh vegetables and fruits as possible. They are rich in proteins and can fill your stomach. Add foods high in carbohydrates such as brown rice, whole-wheat pasta, whole-grain breads, etc. in your food chain. As per nutrition experts, soft drinks, soda and alcohol are also responsible for high triglycerides level. Just us homemade fresh fruit juice instead of all these to avoid the danger. If you are consuming alcohol regularly, then limit that to a certain amount and decrease the amount of intake slowly.

Eating nutritiously not only lowers your triglycerides level and chances of other life threatening diseases, it also helps you to lose weight and shape up your body. Take help from your doctor or a dietician to prepare your food chart. If you want more details about triglycerides, its effects on your body and how can you control it lower it without any drugs, just contact Quality Self Care LLC.

Exercises to Lower Your Triglycerides Level

The higher level of triglycerides results you in overweight and different type of life taking hazardous maladies. But by simply adding some simple and healthy changes to your daily life routine like balanced diet and regular exercise you can handle this situation very well. Consume low-calorie foods and spend a minimum of 1 hour everyday for exercise. Varieties of exercises can help you to achieve the goal of rapid weight loss. Let’s know some very effective types of exercises and their timings to execute to reduce triglyceride level in your blood.

   

    1. “Early to Bed and Early to Rise, Makes a Man Healthy and Wise” It should be your first mantra before starting up your exercise session. Research says, late night sleeping is one of the primary reasons of gaining unwanted weight.

     2.  At first, don’t go for hard exercises from your first day. There is absolutely no need for it. Start with some simple cardio exercises. You can buy some easy cardio training DVDs from market to train yourself or join up a regular cardio class in your nearest gym.

     3. Do exercise 1 hour before you eat. It will prevent the triglyceride spikes to materialize after your meal.

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     4. As we altogether know, Running is the single exercise in which almost every portion of your body participates during performing it. It also burns more calories than all other exercises. So, a morning run or walk is very good to burn more calories.

    5. Spend some time in playing some outdoor games like basketball, tennis, bicycling, kickboxing, soccer, swimming, etc. They are great for burning calories and to increase the metabolism rate at your body.

    6. Hiking and mount climbing are also good options. If it is possible go for it in every week or at least two times in a month.

Exercise is not a thing to do once or twice in a week. For a better result, you have to be sincere and perform it every day like your daily routine. So that, it can burn your bad calories rapidly and lower your triglycerides level for a healthy and fit body.

To know more about triglycerides, its effects and ways to control it, visit our website http://tgsformula.com/ today.

Special Dietary Plan to Lose Weight Effectively

Gaining weight is not a hard task for everyone, but loosing that is the most difficult part. Overweight comes with serious diseases like different Heart illness and Stroke, High Blood Pressure, Diabetes, Osteoarthritis, Cancer, Ulcers, Gallstones etc.. It ruins your health, smartness, quickness and shortens your life. Kill your hunger, take medicines, do exercise, there are several ways available to lose weight, but controlling your diet is the most effective one. Here are the top dietary rules which you have to bear during your hard time of weight loss.

Ø  Take sugar and starches as less as you can in your food. They stimulate the secretion of insulin which is the main reason of fat storage in your body.

Ø  Avoid alcohol and smoking. It increases uric acid level and leads your body to less water retention.

Ø  Drink 10-15 glass water every day. It will boost your metabolism and remove the unwanted cholesterol. 

Ø  Don’t eat dairy products like cheese, butter, cream, yoghurt etc. much.

Ø  Eat less and sleep more. Research says that less sleep and late night sleep results in weight gain.

Ø  Start your day with something rich in protein and less in fat like a bowl of oat with lots of green veggies and a glass of fresh orange or pineapple juice.

Ø  If you are doing exercise then take 1 glass of water with 2 table spoon honey and juice of a half lemon before you start.

Ø  Take salad, breads, eggs, fish and lots of vegetables in your lunch.

Ø  First eat breakfast, then Morning Snack, after that lunch, continue it with afternoon Snack and finish that with a dinner, your whole eating schedule should be like this. Add veggies like Broccoli, Cauliflower, Spinach, Cucumber, Cabbage, Celery, etc. to your main course which are low in carbohydrate.

Don’t afraid to eat more, just avoid outside junk foods and follow these simple but beneficial tips to reduce high triglycerides which is the main reason of weight gain and other diseases related to it. Be smart, control your weight and stay fit. 

How to Bring Your Triglycerides down Naturally?

High triglycerides level in blood leads to various risks associated with health, including diabetes, obesity and heart disease among others. If you are diagnosed with high triglycerides, it is important that you take action right away. 

There are several things you can do to lower your triglyceride levels and improve your health. Below are some tips and advices on how tobring your triglycerides down naturally.

Tips and guidelines:

• Lose weight

There is a clear connection between obesity and high triglycerides. If you are overweight (200 Lb.), then make sure you lose 30 to 40 pounds of your body weight. Exercising for at least 30 minutes every day -not vigorous, but a moderate-intensity -will be of great help here.

• Maintain a low-sugar diet

It is very important that you reduce the amount of sugar in your diet as it is areal cause of high triglycerides level in blood. So make sure you avoid foods like doughnuts, cakes, cookies, ice cream, cream–based sauces, dairy products, and replace those with foods that are marked as "low-sugar".

• Take triglyceride-lowering supplement

If your triglycerides are high, a triglyceride-lowering dietary supplement like ‘TGs Formula II’ could be of great help here. It is an advanced naturopathic formula designed to reduce triglycerides level naturally.