Today, before we talk about how to exercise triglycerides, we first introduce a case, Master Qi, a friend of mine, 47 years old, found that triglycerides 17, has been very high. Normal is less than 1.7, that is, triglycerides are 10 times higher!

I gave him a program at that time: control diet, adhere to exercise, adhere to medication.

1 month review, triglycerides down to 10, 3 months review, triglycerides down to normal. But when master Qi triglycerides down to normal, he thought the high blood fat cure, so no longer adhere to diet control, adhere to exercise, six months after the review triglycerides again rose to about 15.

The meaning of this case is that the control of triglycerides is a long-term thing, we don't have to take drugs all the time, but we must adhere to a long-term healthy diet and adhere to exercise.

Exercise is indeed conducive to the control of blood pressure, blood glucose, blood lipids, of course, exercise for the control of blood pressure, blood sugar may be more effective, but exercise is also conducive to the control of blood lipids.

Triglycerides are one of the lipids, and when triglycerides are elevated for a long time, they increase the risk of atherosclerosis, which means increased vascular waste, and eventually cardiovascular stenosis, leading to cardiovascular and cerebrovascular diseases.

So when triglycerides are elevated, can you lower them through exercise?

In fact, there are 3 most effective ways to reduce triglycerides when they are elevated: diet control + proper exercise + medication. Of course not all elevated triglycerides have to take medication.

One, how to exercise

We first talk about, when the discovery of triglyceride elevation, how to exercise, in order to stand in triglyceride control; generally speaking, the exercise needs to be adhered to, and each time you need to be enough time.

Generally, we recommend aerobic exercise, which is simply low-intensity, long-lasting exercise, such as running, cycling, swimming, climbing, jumping exercise and so on. This kind of exercise can enhance the uptake of oxygen, can better consume the body's excess calories, improve the cardiorespiratory endurance, increase fat consumption, and facilitate the control of blood glucose, blood pressure, and blood fat.

Master Qi then was to insist on running 5 times a week, 40 minutes each time; why 5 times a week? Because exercise to control blood lipids, is a slow work, not that a few days to see the effect; if you can not adhere to about 5 times a week, then the effect will not be obvious, if each exercise time is not enough, also can not play the effect of controlling the three high.

If the movement can not adhere to enough time, then the movement began to mainly consume glucose, that is, we say that the movement consumes how many calories, sustained long time aerobic exercise, to be able to burn fat, effective control of blood fat.

Two, in addition to exercise, dietary control is particularly important

Exercise is conducive to the control of triglycerides, but relatively speaking, diet is more conducive to the control of triglycerides. The main reason for the rise in triglycerides is the unhealthy diet, such as fried food, fatty food, crispy food, desserts, too much fine food, etc. will lead to triglycerides rise.

So when the discovery of triglycerides, master Qi then followed my advice, low oil, low sugar, low salt diet, strict control of the above unhealthy diet, increase the proportion of vegetables, fruits, coarse grains, mixed grains and other foods, and increase a little bit of fish, nuts and other foods. At the same time do not recommend drinking alcohol, because drinking itself will also increase the risk of triglycerides, while elevated triglycerides coupled with alcohol or overeating will increase the risk of acute pancreatitis.

This diet is the basis for controlling triglycerides, along with the exercises mentioned above, so that triglycerides can be effectively controlled in most patients with elevated triglycerides.

Three, if the triglyceride is more than 5.6, need to eat lipid-lowering drugs to reduce fat

Of course, we began to say that not all the triglyceride elevation have to take drugs, if the triglyceride is not more than 5.6, you can first through a healthy diet plus appropriate exercise to control. However, if triglycerides are higher than 5.6, it is recommended to lower blood lipids as soon as possible with Beta drugs. Because when triglycerides are higher than 5.6, it will greatly increase the risk of acute pancreatitis, so it is necessary to reduce triglycerides to a safe level as soon as possible.

In short, most of the reasons for elevated triglycerides are due to an unhealthy diet, so when triglycerides are found to be elevated, it is important to control your diet first, and at the same time with proper exercise, which is the basis for controlling triglycerides. When the triglyceride is higher than 5.6, but also with certain lipid-lowering drugs, as soon as possible to reduce fat, so as not to induce pancreatitis.