Your Good Health
The heart-health booster your doctor won't tell you.You probably already pay attention to your cholestrol levels.But researchers say few of us ever give a thought to another type of blood fat-tridlycerides-and when those levels are too high,it can quickly lead to clogged arerties and heart disease.Trouble is,it's not just patients who ignore tridlcerides-it's doctor too say experts at the Centerfor Diease Control.And that means too few of us know our scores.or how to get them under control.The great news;Lowering our triglycerides (TGs)is easy,adopting these five simple moves can do it!
1.Block TGs with red grapefruit!
Enjoy one of these ruby-colored gems a day,and your blood levels of trglycerides should drop 17% or more within four weeks researchers say.Thanks go to the fruit's unique blend of lycopene,rutin and other antoxidants,which prevent your body from converting excess calories into triglycerides.Taking any type of medica-tion?Get your doctor's okay before adding grapefruit to your diet to prevent unwanted interactions.Instead,reach for two fiber-rick kwis a da.According to swedish research,doing so can cut your production of triglycerides by 5%-or more overnight.
2.Stop TGS from rishing with whole grains Study after study confirms that cutting back on simple starches in your diet-from white bread,potatoes and other high-carb foods-is a key way to prevent surges in TG levels."Simple carbs are absorbed into the bloodstreams much faster than they can be burned,so your body turns them into artery-clogging triglycerides to get them out of the way,explains Al Sears,M.D.Switch to more slowly absorbed whole-grain carbs,like oatmeal and whole-wheat bread,and Standord University scientists say your TG production will plunge 25%
3.Burn off the TGs you have in 30 minutes
Spending that much time each day exercising-vigorous housework,dancing and mall walking count!_can cut TG levels by as much as 30%.Strapped for time?Short bursts ten minutes here and there lower triglycerides as effectively as a half-hour straight confirms Nieca Goldbergs,M.D.chief of Women's Cardiac Care at New Yor's Cardiac Care at New Yourk Lenox Hill Hospital.
4.Lower TGs fast with herbs and spices
Preliminary studies suggest that taking extract of guggul an herb native to India and sold in healthfood stores as Gugulipid can peel up to 25% off your TG levels,and at the same time,lower your cholesterol levels by 22%! Researches theorize that gugguls fires up the liver's ability to break down these artery-clogging fats.The study proven dose is 1.500 mg.daily.While you're at it consider taking 600mg to 900 mg of garlic extract daily too.A recent review of 16 studies found that this one step could cut TGs by 13% in as little as two months.Another optinL cinnamon!It increases your muscle's abilty to absorb and use blood sugar before it can be converted into tridgecerides.Consuming just 1/2 tsp (sprinkle in=t on your cereal or yougurt) daily significantly lowers TGs in 40 days!
5.Checking stress by watching TV
What's stress got to do with it? A lot! Turns out,women's livers churn out more TGs when we're feeling pressured.Experts are baffaled to why, but they do know the fix.Spend a half-hour each night watching TV!A surprising University of California study reveals that when we expect to end the day by relaxing and enjoying a great show,our stress levels are 50% lower than normal and that's enought to lower your TGs by an impressive 18 % or more.