Deleted
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Post by Deleted on Aug 13, 2014 20:46:01 GMT
At work we had our Biometric Screenings last week and OMG....I'm so unhealthy. I knew I wasn't healthy but this is a whole new level of bad for me.
My cholesterol is above 300 and triglycerides above 500.
I work at a clinic and the FNP said meds for sure. I don't want meds...I want to try on my own first which means I need to learn to eat better.
So I need help because I don't eat well at all. I know to cut down on red meats, cheeses (which is going to make me sad), probably salad dressings too.
It's time for a lifestyle change but I honestly don't know where to start.
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Post by tiffanyannhulsey on Aug 13, 2014 20:58:38 GMT
You and me both! I need to change my eating habits in order to lose some pounds that have crept onto my short body in the last couple of years. My problem is I don't like anything healthy! Bread, pasta, cheese, and sugar are about all I like. My SO suggested a juice cleanse before a vacation and I just couldn't stand the taste of the green stuff. And don't get me started on exercise! I can always find an excuse to sit on the couch!
So, let's figure out a way to get motivated and find the secret stash of healthy food that tastes good.
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Deleted
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Oct 9, 2024 8:24:35 GMT
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Post by Deleted on Aug 13, 2014 21:02:57 GMT
So, let's figure out a way to get motivated and find the secret stash of healthy food that tastes good. Your on! We have a nutritionist here at work and I'm going to talk to her today. But I look at what she eats for lunch and it's so blah...I know she is going to tell me to eat blah food so that's where my hang up is. I like food and don't want to live in a blah world.
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Post by disneypal on Aug 13, 2014 21:04:56 GMT
I think cutting out processed foods is a good first step. That eliminates a lot of bad eating right off the bat.
If it isn't naturally made, avoid it. Buy fresh veggies and fruit, whole grain bread, meat isn't bad, but limit the red meat and bake or grill all meats. Drink water, really water is the only beverage our body needs (although some might argue their body 'needs' coffee - LOL).
Once you start eating all natural, you will probably be surprised to realize how much processed food you use to eat.
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Post by snappinsami on Aug 13, 2014 21:07:36 GMT
I'm another one that's been trying to eat better. One suggestion that DH had is to, when you're shopping, stick to the perimeter of the store - the produce, lean meats, dairy, etc. Try to avoid eating anything that comes out of a box and is "overly" processed. I also am someone who LOVES and lives for bread, pasta, cheese, etc. What I try to do is remind myself (harking back to my Weight Watchers days) that it's OK to eat just about anything. But you have to do it in moderation. Don't deny yourself things, because that will only make it harder. Don't look at it as a "diet;" think of it as changing what you do and how you do it.
For exercise, it's just a matter of doing it. I'm the least physical and athletic person you'll ever meet. I hate exercising, loathe sweating, and get exertion headaches regularly when I do exercise. But in the last few months, I've been doing it. I exercise at least 5 days a week, usually 6. I usually switch between walking (I have a 1.8 mile loop around my neighborhood that I can do in just over 28 minutes) and cycling, which I've just started doing. Start small. Set small goals. Doesn't have to be big. You just have to do it. Reward yourself when you do with something - obviously not half a chocolate cake, but a small treat, an extra show on Netflix, something to make yourself feel good.
I've had a Fitbit for almost 2 years now. I love seeing how close I can get to my 10K steps a day. Some days (especially when I do my walks) I come pretty close. Occasionally I go over. Sometimes I barely hit 2K. But it's strangely motivating.
I guess I sound like I know what I'm talking about. But after making these small changes for a few weeks, I really feel better. I haven't lost any weight, but I just FEEL better. You can do it. Baby steps, and smart decisions. You can do it!!!!
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Post by anniefb on Aug 13, 2014 21:20:38 GMT
I agree with cutting out processed foods and shopping the 'outside' of the supermarket - that's where all the 'real' food is. I went to a nutritionist last year to help with with my prep for a marathon. The kind of advice she gave was pretty balanced - eat as much fresh food as possible - veges & salads, meat or fish. Have an occasional treat because it's not practical to cut them out altogether. Eat regularly and don't skip meals to keep your metabolism up (and have protein with every meal). You've got to find something that will work long term for you, not just a quick fix. Maybe start with small steps like cutting out processed snacks and some of the higher fat cheeses but I don't think you need to cut them out altogether. What really helped me was keeping a food diary. Write down everything you eat/drink for a couple of weeks. I couldn't believe the number of unhealthy snacks I was actually eating! Good luck - I think you'll be surprised how much better you'll feel
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Deleted
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Oct 9, 2024 8:24:35 GMT
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Post by Deleted on Aug 13, 2014 21:46:12 GMT
Outside of the supermarket...I like that suggestion and it does make a lot of sense.
Thanks!
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Post by gmcwife1 on Aug 13, 2014 21:57:06 GMT
I think cutting out processed foods is a good first step. That eliminates a lot of bad eating right off the bat. If it isn't naturally made, avoid it. Buy fresh veggies and fruit, whole grain bread, meat isn't bad, but limit the red meat and bake or grill all meats. Drink water, really water is the only beverage our body needs (although some might argue their body 'needs' coffee - LOL). Once you start eating all natural, you will probably be surprised to realize how much processed food you use to eat. You haven't told us how you currently eat, but this is what I've been doing too I'm eating cleaner, not 100% clean, but much cleaner and healthier than the way I was raised. My food isn't bland, last night I made a pasta dish with grape tomatoes, spinach, sausage, mushrooms and bowtie pasta. We get our sausage from our butcher and it was flavored and I just added a little bit of alfredo sauce. It was so good dh had two helpings and took leftovers to work with him. It was quick, easy and really tasty. I have been trying to just add more fruits and veggies to our meals. And not just as sides, more as additional ingredients. Even scrambled eggs get zucchini, summer squash, sweet onion, mushrooms and spinach added to them if I have it in the fridge.
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Post by peace on Aug 13, 2014 22:05:06 GMT
I'm switching to a mainly plant based diet. Not all, but for the most part I want to get my food from natural sources. I figure that's a good start.
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back to *pea*ality
Pearl Clutcher
Not my circus, not my monkeys ~refugee pea #59
Posts: 3,149
Jun 25, 2014 19:51:11 GMT
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Post by back to *pea*ality on Aug 13, 2014 22:07:08 GMT
I agree with the suggestion to dump processed foods.
Eat a rainbow of fresh fruits and vegetables with small portions of protein. Maybe more chicken & fish until your numbers are in control.
If this runs in your family maybe you will need to take meds no matter how clean your diet is. Good luck!
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Deleted
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Oct 9, 2024 8:24:35 GMT
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Post by Deleted on Aug 13, 2014 22:08:22 GMT
I'm so with ya! I've got a lot to lose in order to have my knees replaced. They are toast. I'm on doctor's orders to not do any weight bearing exercise at all, not even walking. I swim 3 to 4 times a week for at least 30 minutes and it helps not only with meeting some type of physical activity goal, but I also feel more limber and move better when I swim regularly.
As for eating, I eat like crap. Just this week I started with one meal. Lunch. For lunch I make healthy choices. Either a salad with minimal dressing and some lean meat or some grilled chicken and veggies. It's only one meal a day and I find that now, on Wednesday, I'm enjoying my lunches whereas on Monday and Tuesday, I wanted to run out and grab a cheeseburger after I ate what I brought.
Next week, I'll add in breakfast. I'm not a breakfast eater, as a rule. And when I do want breakfast, I tend to drive through and make it fast food. So, I've been looking for high protein, low carb, low fat ideas that I can make ahead and bring with me to eat.
Then the third week I'll work on lightening up dinner. I'm home alone most nights so just fix whatever is easiest or, again, drive through somewhere to grab something quick. I'm going to do some of my old time favorites, with healthier fixins and use the crock pot as much as I can, because I can set it, go to work, go home and have dinner all ready. I figure with left overs, I can have dinner for at least 3 nights from one recipe.
And water. I don't drink nearly enough water, but I've stocked up on bottles to make it convenient. That'll help me drink more.
Good luck everyone!
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Deleted
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Post by Deleted on Aug 13, 2014 22:13:46 GMT
Try adding some whole grains to your diet. I'm amazed by how much more filling whole wheat pasta is than regular pasta. In order to get my family used to the switch, I started by subbing out half the regular for whole wheat pasta. Then I gradually increased the whole wheat until now it's all whole wheat. No one really even noticed.
I also use instant brown rice in many of my rice dishes. It cooks in the same amount of time as white rice but with the benefits of brown rice.
Also, a menu plan is a must for us to stay on track. If I write down what we're eating for the week, I know what to shop for at the grocery store. It helps keep me from buying the junk or convenience food when I've got the ingredients on hand to prepare the healthier meals. Any time I've tried to eat better without a plan already written down, I've gotten off track.
Good luck! You can do this.
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Post by christine58 on Aug 13, 2014 22:40:37 GMT
At work we had our Biometric Screenings last week and OMG....I'm so unhealthy. I knew I wasn't healthy but this is a whole new level of bad for me. My cholesterol is above 300 and triglycerides above 500. I work at a clinic and the FNP said meds for sure. I don't want meds...I want to try on my own first which means I need to learn to eat better. So I need help because I don't eat well at all. I know to cut down on red meats, cheeses (which is going to make me sad), probably salad dressings too. It's time for a lifestyle change but I honestly don't know where to start. Are those fasting numbers??? Honestly, those are really high numbers...I would see my PCP and see what he/she says. Sometimes it's not just cutting down on certain things...what was your good to bad cholesterol ratio??
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Post by scrapbookwriter on Aug 13, 2014 22:51:05 GMT
I just visited a nutritionist yesterday. She was lovely, very kind, very willing to work with my likes/dislikes as I try to establish a healthier eating pattern.
I just downloaded the My Fitness Pal app to my phone. It's pretty simple and as long as I am honest with what I'm really eating, I think it will be a tremendous help. It's not just calorie counting - it has nutrition information so you can watch how much sodium you're eating, for example.
It's adjustable, too. I need to watch my sodium intake. I reset the program's goal for sodium. The app's standard was higher than my goal.
That's all the feedback I can offer after one day
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calgal08
Pearl Clutcher
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Jun 27, 2014 15:43:46 GMT
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Post by calgal08 on Aug 13, 2014 23:14:59 GMT
No processed foods, eliminate sugar (use agave/honey instead) and reduce white flour/gluten - this really works and before you know it, you'll not only stop craving those things, you plain won't want them. When the kids/dh are having meatballs & pasta, I'll have meatballs served over kale/broccoli/chard. Ooooh, also, at dinnertime have at least 2/3 of your plate covered in veggies, it's surprising how filling they can be (think it's because of all the chewing).
You can do it!
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tuesdaysgone
Pearl Clutcher
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Jun 26, 2014 18:26:03 GMT
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Post by tuesdaysgone on Aug 13, 2014 23:54:23 GMT
Starting about three months ago my DH and I made a real effort to eat healthy. Basically we've cut out processed sugar and almost all carbs. We've both lost weight and feel MUCH better. Lots of fresh fruit and veggies, lean protein and low fat dairy. Be warned! The first three weeks are really tough as your body comes off the carbs and sugar but if you power thru that phase, it gets so much better. I no longer crave sugar or bread. I feel satisfied after meals and honestly don't feel like I'm missing out on anything. I find I'm eating less, but still feel full. It takes commitment but is worth it.
Very important to have someone (family, friend, co worker) there to support you on the way. I'm not sure either one of us would have stuck it out on our own.
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Post by elaine on Aug 14, 2014 0:08:52 GMT
Okay, given that potential problems related to those numbers are heart attacks and strokes, I'm going to STRONGLY suggest starting medication to get those numbers under control immediately while working on changing your eating habits so that you will be able to come off the medication after a year or two.
Especially if you have kids, cholesterol that high is a loaded gun. You want to be around for them, don't you? You want to grow old with your dh, right?
You will have to change how you eat and add exercise, but realistically, that is a lengthy process. It will take some time and you want to bring your cholesterol down NOW!
I was diagnosed with high blood pressure the month I turned 30. My cholesterol is great, I've never been overweight, and I exercise. But, my mom has the same unexplained high BP and I inherited it from her. Yeah, it is a minor inconvenience to take a daily pill for it, but I've been doing it for 21 years now and really it is no issue. I've also had to add a daily dose of synthetic thyroid since they irradiated mine out of existence. Taking two pills a day is a very small price to pay for my health - I owe it to myself and I owe it to my family.
Please reconsider medication until you get your numbers under control.
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scorpeao
Pearl Clutcher
Posts: 4,521
Location: NorCal USA
Jun 25, 2014 21:04:54 GMT
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Post by scorpeao on Aug 14, 2014 0:12:09 GMT
I'm switching to a mainly plant based diet. Not all, but for the most part I want to get my food from natural sources. I figure that's a good start. This! I just watched Forks Over Knives and it was enough to convince me that a plant based diet is the way to go. I am going to aim for 85% of my diet to be plant based. The hardest for me to give up will be dairy. In essence, 85% of my diet will be vegetarian because I really don't think I can give up dairy.
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Post by mdoc on Aug 14, 2014 0:49:14 GMT
I've gotten a lot healthier by just eating clean - cutting out processed foods, added sugar and the white stuff. I eat meat (including red meat), lots of veggies, fruit, legumes, whole grains in moderation and healthy oils. I use a lot of spices and the food I eat is not blah. I ate low carb for a few years (and I still eat relatively low carb with the vast majority of my carbs coming from fruits and veggies), and I can tell you that my cholesterol numbers and my triglycerides have never been better than they were when I was low carbing, even though I was eating a lot of fat then. Even with plenty of bacon and red meat in my diet, my total cholesterol was around 130 with very low trigs and good ratios, so I'm not convinced that high cholesterol results from eating fat or saturated fat.
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Post by tiffanyannhulsey on Aug 14, 2014 0:53:10 GMT
What about people that don't like veggies? My mother never served a vegetable that wasn't covered in cheese and/or fried. I never developed a taste for healthy things like fruits and vegetables. I have tried and legitimately don't like them with the exception of strawberries, lettuce, tomatoes and cauliflower. That's it! When I am trying to eat healthier, it is hard.
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Post by mdoc on Aug 14, 2014 1:00:10 GMT
Have you tried grilling or roasting veggies? I love grilled or roasted asparagus, brussels sprouts and especially squash/zucchini, even though I'm not nearly as fond of those same vegetables steamed. If you like tomatoes, how about making a ratatouille-type dish with other vegetables cooked with diced tomatoes? Or have spaghetti squash or spiralized zucchini with a tomato sauce. If you like cauliflower, you can rice it as a rice substitute or mash it as a potato substitute. I like vegetables (such as broccoli, spinach, mushrooms, onions, squash) in a crustless quiche - they don't taste the same that way as they do plain. I didn't start out liking most vegetables, but over time I acquired a taste for a lot of them and experimented with preparation methods that made them more palatable to me.
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Post by stampbooker on Aug 14, 2014 1:01:39 GMT
No processed foods, eliminate sugar (use agave/honey instead) Agave is not a healthy sweetener, it is the same as high fructose corn syrup. Julie
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scorpeao
Pearl Clutcher
Posts: 4,521
Location: NorCal USA
Jun 25, 2014 21:04:54 GMT
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Post by scorpeao on Aug 14, 2014 1:04:26 GMT
What about people that don't like veggies? My mother never served a vegetable that wasn't covered in cheese and/or fried. I never developed a taste for healthy things like fruits and vegetables. I have tried and legitimately don't like them with the exception of strawberries, lettuce, tomatoes and cauliflower. That's it! When I am trying to eat healthier, it is hard. In the movie they addressed this and I guess studies have shown that you need to taste a new food about a dozen times before you can determine that you don't like it. Try some paleo recipes and you might find that you can "stomach" some new fruits and veggies. I'm guess I'm fortunate in that I like most fruits and veggies.
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Deleted
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Oct 9, 2024 8:24:35 GMT
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Post by Deleted on Aug 14, 2014 1:14:52 GMT
What about people that don't like veggies? My mother never served a vegetable that wasn't covered in cheese and/or fried. I never developed a taste for healthy things like fruits and vegetables. I have tried and legitimately don't like them with the exception of strawberries, lettuce, tomatoes and cauliflower. That's it! When I am trying to eat healthier, it is hard. How long have you tried eating vegetables for? What don't you like about them? When I've been eating too much fat and other unhealthy food, vegetables aren't very appealing. After I start cutting out the unhealthy stuff, especially fats, vegetables taste much better! I think my tastebuds need to adjust to the lack of fat.
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Post by mollycoddle on Aug 14, 2014 1:16:27 GMT
Have you tried grilling or roasting veggies? I love grilled or roasted asparagus, brussels sprouts and especially squash/zucchini, even though I'm not nearly as fond of those same vegetables steamed. If you like tomatoes, how about making a ratatouille-type dish with other vegetables cooked with diced tomatoes? Or have spaghetti squash or spiralized zucchini with a tomato sauce. If you like cauliflower, you can rice it as a rice substitute or mash it as a potato substitute. I like vegetables (such as broccoli, spinach, mushrooms, onions, squash) in a crustless quiche - they don't taste the same that way as they do plain. I didn't start out liking most vegetables, but over time I acquired a taste for a lot of them and experimented with preparation methods that made them more palatable to me. Also try slow roasted tomatoes. Delicious! I eat them with stir-fried(olive oil) zucchini, or over whole wheat pasta.
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Post by tiffanyannhulsey on Aug 14, 2014 1:28:50 GMT
What about people that don't like veggies? My mother never served a vegetable that wasn't covered in cheese and/or fried. I never developed a taste for healthy things like fruits and vegetables. I have tried and legitimately don't like them with the exception of strawberries, lettuce, tomatoes and cauliflower. That's it! When I am trying to eat healthier, it is hard. How long have you tried eating vegetables for? What don't you like about them? When I've been eating too much fat and other unhealthy food, vegetables aren't very appealing. After I start cutting out the unhealthy stuff, especially fats, vegetables taste much better! I think my tastebuds need to adjust to the lack of fat. I've tried off and on over the years to find veggies I like but it is very limited. I just really don't like the taste of greens things. However, some of the ideas here, like roasting and grilling, sound interesting. Thanks for the suggestions.
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Post by ntsf on Aug 14, 2014 1:31:23 GMT
roasted cauliflower with parmesan, garlic and olive oil...serve it instead of french fries...great.
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brandy327
Drama Llama
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Jun 26, 2014 16:09:34 GMT
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Post by brandy327 on Aug 14, 2014 1:43:12 GMT
I agree with staying away from as much processed foods as you can. If you do that, it'll help immensely. I've lost about 130 lbs with 50 more to go...take it from me when I say pay attention to serving sizes and MEASURE stuff out. I went to Sam's and bought a $6 1/2 cup serving scoop (looks like an oversized ice cream scoop) and I use that for EVERYTHING side dish related. A serving of pasta is 2oz, which is roughly about 3/4 of a cup. I stick to using 1 of my scoopers full. And load up on veggies!! I'm very picky when it comes to veggies and there are VERY few that I eat raw. But I loved steamed broccoli and cauliflower so I eat those a lot.
Before I started eating better and exercising my cholesterol was really high. And I didn't discuss losing weight with my doc - I just did it. It was probably 3 or 4 years later that I went in and had bloodwork done and she actually called me and asked if I'd changed my diet because my cholesterol was in the perfect range whereas before it was super high. I explained that I ate lots of lean chicken and pork and occasionally lean red meat, increased veggies, reduced carbs in the way of white rice (switched to brown or quinoa) and breads...and watched sweets and portion control. She was so happy to hear of the changes and said that it definitely showed.
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Deleted
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Post by Deleted on Aug 14, 2014 3:23:42 GMT
Are those fasting numbers??? Honestly, those are really high numbers...I would see my PCP and see what he/she says. Sometimes it's not just cutting down on certain things...what was your good to bad cholesterol ratio?? Yes those are fasting numbers. I sat down this afternoon with my FNP at work (who is my PCP too) and she said I need to go on meds immediately. She even called in the nutritionist and the 3 of us had a great meeting. I started on the meds tonight and tomorrow the nutritionist and I will go over a new eating plan. I love working at a place where I'm going to get a lot of support - it will make this battle a whole heck of a lot easier.
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Post by scrappinmom3 on Aug 14, 2014 3:24:22 GMT
The best way to reduce the triglycerides number is through exercise. It doesn't have to be crazy, it can just be walking. Please don't ignore your results. I had similar numbers and made some changes, but not enough and I eventually went back to my old bad habits and ten months ago, I was diagnosed with type 2 diabetes. My triglycerides were off the charts at 2000. Make the changes now!!!
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