High Triglycerides and Exercise Routines
Triglycerides are fats that are found within the blood and they come from the foods we eat every day. In healthy amounts, they are incredibly useful to the body. For instance, they help transport cholesterol to the brain where it is used for cell building. And, triglycerides are also used by the body for energy and used in the storage of it. But, when triglycerides levels are too high, they can lead to a greatly increased risk of heart disease and complications resulting from them. The acceptable triglycerides range is anything under 150 mg / dL. The range above that, which goes from 151 – 199 mg / dL, can signal an increased risk for heart disease. The triglycerides range above that, going from between 200 – 499 mg / dL is associated with an even greater chance of complications resulting from heart conditions. And, anything above 500 is considered extremely high and very risky. The relationship between high triglycerides and exercise and dietary changes is often the first means of treatment employed for lowering triglycerides. Often, this combination approach is effective at reducing the levels of the fats in the blood if started before levels get to be above 500 mg / dL. Incorporating these healthy lifestyle changes can therefore lead to overall better health and eliminate the need for medications used for high triglycerides treatment.
But, not all exercises are the same, and certainly not with regard their ability to lower triglycerides. While generally a reduction in triglycerides and exercise go hand in hand, some types of physical activity have been proven to be better than others as a means to lower triglycerides. Interestingly enough, studies have shown that moderate, not rigorous, exercise is the best to lower triglycerides. For example, participants in the study were comprised of two groups. The first group exercised very intensely, the equivalent of running twenty miles each week. Over a period of six months, these participants saw markedly increased levels of good cholesterol and these results held strong for weeks following the study. But, the second group whose exercise routine consisted merely of walking twelve miles weekly actually saw a dramatic decrease in triglycerides, by as much as twenty five percent, which was more than double the results of the group exercising intensely. While reducing triglycerides and exercise of any type go hand in hand, the moderate form of exercise seems to be more effective than the intense form in reducing their levels based on this study. The results cement the recommendations of medical professionals who have long encouraged between thirty and sixty minutes of moderate exercise at least five times each week. Moderate exercise can include gentle bicycling, walking, yoga and many other low impact but big benefit exercises. And, triglycerides and exercise are related in one more way as well. Regular physical activity reduces the risk of obesity and weight gain, major risk factors for the development of high triglycerides.
Increased physical activity is only half the battle unfortunately, and a diet to lower triglycerides is also incredibly important. The best diets to keep the blood fats at healthy levels are those that greatly reduce or even eliminate sugar intake and carbohydrates and incorporate more fresh and whole foods that are low in sugar and high in fiber. The addition of Omega-3 fatty acids in the form of oily fish or safe supplements can be almost as important as the relationship between triglycerides and exercise as the essential fatty acids are so effective at reducing the levels of blood fats that the FDA has approved a prescription medication for this purpose.
With proper medical care and the addition of regular moderate exercise combined with a healthy diet, triglycerides can be reduced to safe and acceptable levels quickly. And, continued care featuring the same lifestyle and dietary changes can reduce the risk of heart disease in the long term. Studies have proven that triglyceride and exercise are very closely related, and the incorporation of regular, moderate physical activity has a direct impact on their levels and a lack of physical activity does the same in a negative way. Exercising therefore is incredibly important to overall health but especially heart health, by reducing the risk of cardiovascular illness.