중성지방 높을 때 낮추는 법

<div class="figure-html" data-ke-type="html" data-source="<style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <body> <div class="container"> <object data="https://vvd.bz/j3b" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c4215967209="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:21">중성지방, 낮추는 방법 알아보기</h2><p data-sourcepos="3:1-3:57">중성지방 수치가 높아 고민이시라면, 건강한 식단과 생활 습관 개선을 통해 충분히 관리할 수 있습니다.</p><h3 data-sourcepos="5:1-5:12">1. 식단 관리</h3><ul data-sourcepos="6:1-14:0"> <li data-sourcepos="6:1-7:36"><strong>단순당 섭취 줄이기:</strong> 흰 쌀밥, 빵, 과자 등 정제된 탄수화물 섭취를 줄이고, 현미밥, 통밀빵, 채소 등 복합 탄수화물을 늘려주세요. <ul data-sourcepos="7:5-7:36"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://img2.daumcdn.net/thumb/R658x0.q70/?fname=https://t1.daumcdn.net/news/202403/12/Hidoc/20240312190126877lfah.png"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://v.daum.net/v/20240312190116258?f=p"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="정제된 탄수화물 vs 복합 탄수화물 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTqehyEXDVBZ6TxWdguGQ2eu9wQvDSGStsTBdg4gtwQidkepxECI5Su_6opmn2y"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://v.daum.net/v/20240312190116258?f=p" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcQh3Mi_28aTvyvriwdlTY1oCZjdr02-RegnA9czzKy4mWbHJsMq84-6-VYalyyTtJAlLjnKq-jGHQZyjUDvwXRMv04UjA"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">v.daum.net</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 정제된 탄수화물 vs 복합 탄수화물 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="8:1-9:31"><strong>불포화지방산 섭취 늘리기:</strong> 생선(연어, 고등어 등), 견과류, 아보카도 등 불포화지방산이 풍부한 식품을 섭취하여 중성지방 수치를 낮추는 데 도움을 줄 수 있습니다. <ul data-sourcepos="9:5-9:31"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://.k-health.com/news/photo/202009/50261_46510_3859.jpg"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.k-health.com/news/articleView.html?idxno=50261"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="불포화지방산이 풍부한 식품 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRFIQwQfwwM05OkeC93Or_CF4Fil5xsUQ2ZI-DI_hG41jo3uB_lTwTN8KYqbIrZ"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://.k-health.com/news/articleView.html?idxno=50261" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcTUew2UWkI7zQyETNaMgV1EMxyMiTF2jp1bGgoeAHsYItLQK-BzUJWXNBM1kSlpkL99ZxjufQ-Gosmgg3V6RzhELKDGXg_EpaGf_Q"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">.k-health.com</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 불포화지방산이 풍부한 식품 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="10:1-11:35"><strong>포화지방과 트랜스지방 줄이기:</strong> 붉은 육류, 버터, 라면 등 포화지방과 트랜스지방 함량이 높은 식품 섭취를 줄여주세요. <ul data-sourcepos="11:5-11:35"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://cdn.news.hidoc.co.kr/news/photo/201712/16053_37952_0745.jpg"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" ://news.hidoc.co.kr/news/articleView.html?idxno=16053"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="포화지방과 트랜스지방이 많은 식품 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSR9K9Tz0hHyCbveq_Eru3P35v2eYJvCs4yx7z5Phpy3a60C9SiQ6VJubQxPsUG"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" ://news.hidoc.co.kr/news/articleView.html?idxno=16053" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn3.gstatic.com/-tbn?q=tbn:ANd9GcRIIBthI3jR8fKzOVDQI85wmOLWmJ1WpdyyaLGz8KbbhvKHlauerKdadYr5JTJ6ZlfH_DjfVxFq7zWNFfUBGDdKDbOVjcRfWTzr"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">news.hidoc.co.kr</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 포화지방과 트랜스지방이 많은 식품 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="12:1-14:0"><strong>섬유질 섭취 늘리기:</strong> 채소, 과일, 잡곡 등 섬유질이 풍부한 식품을 충분히 섭취하여 포만감을 높이고 혈당 조절에 도움을 줄 수 있습니다. <ul data-sourcepos="13:5-14:0"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://cgeimage.commutil.kr/phpwas/restmb_allidxmake.php?pp=002&amp;idx=3&amp;simg=202312111143040043020kpm_00.jpg&amp;nmt=48"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.healthinnews.co.kr/news/articleView.html?idxno=43020"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="섬유질이 풍부한 식품 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSlOyCEUkKjOboXT4O69zSA1v68hksoqt3IYLVVNMHS8GLGXcIt3ulhukjY-xn7"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://.healthinnews.co.kr/news/articleView.html?idxno=43020" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcScrK-auVlIgO2IyXO4H26K3EHdt9KhH8DRMHqr_F9wsXWBR90dyockrYOtrLmaRfEbh7SM6IOnLS-hGpZe8qFuzIeRYKm7vwFPFDCi-FDFKg"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">.healthinnews.co.kr</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 섬유질이 풍부한 식품 </div></div></single-image></response-element></div></span> </ul> </li> </ul><h3 data-sourcepos="15:1-15:15">2. 생활 습관 개선</h3><ul data-sourcepos="16:1-21:0"> <li data-sourcepos="16:1-17:23"><strong>규칙적인 운동:</strong> 유산소 운동을 주 3회 이상, 30분 이상 실시하여 체지방을 감소시키고 중성지방 수치를 낮추는 데 도움을 줄 수 있습니다. <ul data-sourcepos="17:5-17:23"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://i.ytimg.com/vi/Dj8FcUvyLF4/maxresdefault.jpg"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://m.youtube.com/watch?v=Dj8FcUvyLF4&amp;pp=ygUNI-u4jOydtOuhnOq4sA%3D%3D"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="유산소 운동 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQ5rMTb7NSkOGOa-irQQFc8FHjQQ4MiQHse6FGmCM1CXKuAEpBs1W3nq0bYqHXi"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://m.youtube.com/watch?v=Dj8FcUvyLF4&amp;pp=ygUNI-u4jOydtOuhnOq4sA%3D%3D" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcT2oaNTaEH1PgPuNPT-einizPswco4WY_uiY8-ClO-HNrmib7uSFfg00pCw-n032d2SMk3yHFblBQNzrp55wpcBB3VoMrJ_6w"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">m.youtube.com</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 유산소 운동 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="18:1-18:71"><strong>알코올 섭취 줄이기:</strong> 과도한 음주는 중성지방 수치를 높일 수 있으므로, 알코올 섭취를 줄이거나 금하는 것이 좋습니다.</li> <li data-sourcepos="19:1-19:57"><strong>체중 관리:</strong> 과체중이나 비만인 경우, 체중 감량을 통해 중성지방 수치를 개선할 수 있습니다.</li> <li data-sourcepos="20:1-21:0"><strong>스트레스 관리:</strong> 스트레스는 중성지방 수치를 높이는 원인이 될 수 있으므로, 충분한 휴식과 스트레스 해소를 위한 노력이 필요합니다.</li> </ul><h3 data-sourcepos="22:1-22:9">3. 기타</h3><ul data-sourcepos="23:1-25:0"> <li data-sourcepos="23:1-23:84"><strong>정기적인 건강 검진:</strong> 꾸준히 건강 검진을 받아 중성지방 수치를 관리하고, 필요한 경우 전문가와 상담하여 적절한 를 받는 것이 중요합니다.</li> <li data-sourcepos="24:1-25:0"><strong>충분한 수면:</strong> 수면 부족은 중성지방 수치를 높일 수 있으므로, 하루 7-8시간 충분한 수면을 취하는 것이 좋습니다.</li> </ul><p data-sourcepos="26:1-26:119"><strong>주의:</strong> 위에 제시된 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 적용 방식이 다를 수 있습니다. 중성지방 수치가 높다면 반드시 전문가와 상담하여 자신에게 맞는 관리 방법을 찾는 것이 중요합니다.</p><p data-sourcepos="28:1-28:31"><strong>궁금한 점이 있다면 언제든지 다시 질문해주세요.</strong></p><p data-sourcepos="30:1-30:34"><strong>더 자세한 정보를 원하시면 아래 키워드를 검색해보세요.</strong></p><ul data-sourcepos="31:1-34:0"> <li data-sourcepos="31:1-31:13">중성지방 낮추는 음식</li> <li data-sourcepos="32:1-32:12">중성지방 높은 이유</li> <li data-sourcepos="33:1-34:0">중성지방 관리 방법</li> </ul><p data-sourcepos="35:1-35:299"><strong>Disclaimer:</strong> This information is intended for general knowledge and <span class="citation-0 citation-end-0 interactive-span-selected-v2">informational purposes only, and does not constitute medical advice. It is important to consult with a qualified healthcare professional<source-footnote ng-version="0.0.0-PLACEHOLDER" _nghost-ng-c549114552=""><sup _ngcontent-ng-c549114552="" class="superscript visible highlight" data-turn-source-index="1"> 1 </sup></source-footnote></span> for any health concerns or before making any decisions related to your health.<sources-carousel-inline ng-version="0.0.0-PLACEHOLDER" _nghost-ng-c4017212446=""><span _ngcontent-ng-c4017212446="" hide-from-message-actions="" class="button-container hide-from-message-actions ng-star-inserted"> &nbsp; <button _ngcontent-ng-c4017212446="" hide-from-message-actions="" aria-controls="sources" class="mat-mdc-tooltip-trigger button image-fade-on button-selected hide-from-message-actions" aria-expanded="true" jslog="220646;track:generic_click,impression" aria-describedby="cdk-describedby-message-ng-1-6" cdk-describedby-host="ng-1"><mat-icon _ngcontent-ng-c4017212446="" role="img" class="mat-icon notranslate symbol 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ng-star-inserted"><recitation-source-card _ngcontent-ng-c947349506="" _nghost-ng-c3131888256="" class="ng-star-inserted"><url-source-card _ngcontent-ng-c3131888256="" _nghost-ng-c1938669853="" class="is-recitation ng-star-inserted"><div _ngcontent-ng-c1938669853="" class="source-card-container"><div _ngcontent-ng-c1938669853="" class="source-card-content"><a _ngcontent-ng-c1938669853="" rel="noopener" class="link" s://naomedical.com/blog/combination-therapy-mdd-treatment-options-2/" jslog="180390;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,&quot;https://naomedical.com/blog/combination-therapy-mdd-treatment-options-2/&quot;,null,&quot;ko&quot;,null,null,null,null,1,0]]"><div _ngcontent-ng-c1938669853="" class="source-card-body"><div _ngcontent-ng-c1938669853="" class="source-card-header"><div _ngcontent-ng-c1938669853="" class="source-card-title"><span _ngcontent-ng-c1938669853="" class="source-card-title-index ng-star-inserted">1.</span><span _ngcontent-ng-c1938669853="" class="ellipsis clamp-two-lines"> naomedical.com </span></div><mat-icon _ngcontent-ng-c1938669853="" role="img" class="mat-icon notranslate gds-icon-l icon-filled source-card-indicator google-symbols mat-ligature-font mat-icon-no-color ng-star-inserted" aria-hidden="true" data-mat-icon-type="font" data-mat-icon-name="format_quote" fonticon="format_quote"></mat-icon></div></div><span _ngcontent-ng-c1938669853="" aria-label=""></span></a><div _ngcontent-ng-c1938669853="" class="source-card-footer"><a _ngcontent-ng-c1938669853="" rel="noopener" class="link" s://naomedical.com/blog/combination-therapy-mdd-treatment-options-2/" jslog="180390;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_4e33b918d2832fa2&quot;,&quot;c_84bd3ea4eddff8eb&quot;,null,&quot;rc_12405f47613f0b3b&quot;,&quot;https://naomedical.com/blog/combination-therapy-mdd-treatment-options-2/&quot;,null,&quot;ko&quot;,null,null,null,null,1,0]]"><div _ngcontent-ng-c1938669853="" class="source-card-attribution"><span _ngcontent-ng-c1938669853="" class="source-card-attribution-text ellipsis">naomedical.com</span></div><span _ngcontent-ng-c1938669853="" aria-label=""></span></a></div></div></div></url-source-card></recitation-source-card></card-renderer></div></div></div><button _ngcontent-ng-c594023699="" mat-mini-fab="" mattooltip="다음" aria-label="다음 출처로 스크롤" class="mdc-fab mat-mdc-fab-base mdc-fab--mini mat-mdc-mini-fab mat-mdc-button-base mat-mdc-tooltip-trigger next-button ng-tns-c594023699-4 mat-accent ng-star-inserted" mat-ripple-loader-uninitialized="" mat-ripple-loader-class-name="mat-mdc-button-ripple" aria-describedby="cdk-describedby-message-ng-1-8" cdk-describedby-host="ng-1" style="opacity: 0; visibility: hidden;"><span class="mat-mdc-button-persistent-ripple mdc-fab__ripple"></span><mat-icon _ngcontent-ng-c594023699="" role="img" class="mat-icon notranslate google-symbols mat-ligature-font mat-icon-no-color" aria-hidden="true" data-mat-icon-type="font" data-mat-icon-name="chevron_right" fonticon="chevron_right"></mat-icon><span class="mdc-button__label"></span><span class="mat-focus-indicator"></span><span class="mat-mdc-button-touch-target"></span></button></div></sources-carousel></sources-carousel-inline></p></div> "><div data-ke-class="article"><style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <xbody> <div class="container"> <object data="https://vvd.bz/j3b" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c4215967209="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:21">중성지방, 낮추는 방법 알아보기</h2><p data-sourcepos="3:1-3:57">중성지방 수치가 높아 고민이시라면, 건강한 식단과 생활 습관 개선을 통해 충분히 관리할 수 있습니다.</p><h3 data-sourcepos="5:1-5:12">1. 식단 관리</h3><ul data-sourcepos="6:1-14:0"> <li data-sourcepos="6:1-7:36"><strong>단순당 섭취 줄이기:</strong> 흰 쌀밥, 빵, 과자 등 정제된 탄수화물 섭취를 줄이고, 현미밥, 통밀빵, 채소 등 복합 탄수화물을 늘려주세요. <ul data-sourcepos="7:5-7:36"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://img2.daumcdn.net/thumb/R658x0.q70/?fname=https://t1.daumcdn.net/news/202403/12/Hidoc/20240312190126877lfah.png"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://v.daum.net/v/20240312190116258?f=p"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="정제된 탄수화물 vs 복합 탄수화물 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTqehyEXDVBZ6TxWdguGQ2eu9wQvDSGStsTBdg4gtwQidkepxECI5Su_6opmn2y"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://v.daum.net/v/20240312190116258?f=p" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQh3Mi_28aTvyvriwdlTY1oCZjdr02-RegnA9czzKy4mWbHJsMq84-6-VYalyyTtJAlLjnKq-jGHQZyjUDvwXRMv04UjA"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">v.daum.net</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 정제된 탄수화물 vs 복합 탄수화물 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="8:1-9:31"><strong>불포화지방산 섭취 늘리기:</strong> 생선(연어, 고등어 등), 견과류, 아보카도 등 불포화지방산이 풍부한 식품을 섭취하여 중성지방 수치를 낮추는 데 도움을 줄 수 있습니다. <ul data-sourcepos="9:5-9:31"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://.k-health.com/news/photo/202009/50261_46510_3859.jpg"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.k-health.com/news/articleView.html?idxno=50261"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="불포화지방산이 풍부한 식품 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRFIQwQfwwM05OkeC93Or_CF4Fil5xsUQ2ZI-DI_hG41jo3uB_lTwTN8KYqbIrZ"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://.k-health.com/news/articleView.html?idxno=50261" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcTUew2UWkI7zQyETNaMgV1EMxyMiTF2jp1bGgoeAHsYItLQK-BzUJWXNBM1kSlpkL99ZxjufQ-Gosmgg3V6RzhELKDGXg_EpaGf_Q"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">.k-health.com</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 불포화지방산이 풍부한 식품 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="10:1-11:35"><strong>포화지방과 트랜스지방 줄이기:</strong> 붉은 육류, 버터, 라면 등 포화지방과 트랜스지방 함량이 높은 식품 섭취를 줄여주세요. <ul data-sourcepos="11:5-11:35"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://cdn.news.hidoc.co.kr/news/photo/201712/16053_37952_0745.jpg"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true" ://news.hidoc.co.kr/news/articleView.html?idxno=16053"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="포화지방과 트랜스지방이 많은 식품 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSR9K9Tz0hHyCbveq_Eru3P35v2eYJvCs4yx7z5Phpy3a60C9SiQ6VJubQxPsUG"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" ://news.hidoc.co.kr/news/articleView.html?idxno=16053" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcRIIBthI3jR8fKzOVDQI85wmOLWmJ1WpdyyaLGz8KbbhvKHlauerKdadYr5JTJ6ZlfH_DjfVxFq7zWNFfUBGDdKDbOVjcRfWTzr"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">news.hidoc.co.kr</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 포화지방과 트랜스지방이 많은 식품 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="12:1-14:0"><strong>섬유질 섭취 늘리기:</strong> 채소, 과일, 잡곡 등 섬유질이 풍부한 식품을 충분히 섭취하여 포만감을 높이고 혈당 조절에 도움을 줄 수 있습니다. <ul data-sourcepos="13:5-14:0"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://cgeimage.commutil.kr/phpwas/restmb_allidxmake.php?pp=002&idx=3&simg=202312111143040043020kpm_00.jpg&nmt=48"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.healthinnews.co.kr/news/articleView.html?idxno=43020"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="섬유질이 풍부한 식품 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSlOyCEUkKjOboXT4O69zSA1v68hksoqt3IYLVVNMHS8GLGXcIt3ulhukjY-xn7"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://.healthinnews.co.kr/news/articleView.html?idxno=43020" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcScrK-auVlIgO2IyXO4H26K3EHdt9KhH8DRMHqr_F9wsXWBR90dyockrYOtrLmaRfEbh7SM6IOnLS-hGpZe8qFuzIeRYKm7vwFPFDCi-FDFKg"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">.healthinnews.co.kr</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 섬유질이 풍부한 식품 </div></div></single-image></response-element></div></span> </ul> </li> </ul><h3 data-sourcepos="15:1-15:15">2. 생활 습관 개선</h3><ul data-sourcepos="16:1-21:0"> <li data-sourcepos="16:1-17:23"><strong>규칙적인 운동:</strong> 유산소 운동을 주 3회 이상, 30분 이상 실시하여 체지방을 감소시키고 중성지방 수치를 낮추는 데 도움을 줄 수 있습니다. <ul data-sourcepos="17:5-17:23"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c3375744469="" class="ng-star-inserted"><div _ngcontent-ng-c3375744469="" class="image-container ng-star-inserted" data-full-size-image-uri="https://i.ytimg.com/vi/Dj8FcUvyLF4/maxresdefault.jpg"><div _ngcontent-ng-c3375744469="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c3375744469="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c1459295448="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://m.youtube.com/watch?v=Dj8FcUvyLF4&pp=ygUNI-u4jOydtOuhnOq4sA%3D%3D"><span _ngcontent-ng-c1459295448="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c3375744469="" class="image loaded" alt="유산소 운동 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQ5rMTb7NSkOGOa-irQQFc8FHjQQ4MiQHse6FGmCM1CXKuAEpBs1W3nq0bYqHXi"></span><span _ngcontent-ng-c1459295448="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c3375744469="" rel="noopener" class="source ng-star-inserted" s://m.youtube.com/watch?v=Dj8FcUvyLF4&pp=ygUNI-u4jOydtOuhnOq4sA%3D%3D" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_4e33b918d2832fa2","c_84bd3ea4eddff8eb",null,"rc_12405f47613f0b3b",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c3375744469="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcT2oaNTaEH1PgPuNPT-einizPswco4WY_uiY8-ClO-HNrmib7uSFfg00pCw-n032d2SMk3yHFblBQNzrp55wpcBB3VoMrJ_6w"><span _ngcontent-ng-c3375744469="" class="label ellipsis gds-label-m-alt">m.youtube.com</span><span _ngcontent-ng-c3375744469="" aria-label=""></span></a></div><div _ngcontent-ng-c3375744469="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 유산소 운동 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="18:1-18:71"><strong>알코올 섭취 줄이기:</strong> 과도한 음주는 중성지방 수치를 높일 수 있으므로, 알코올 섭취를 줄이거나 금하는 것이 좋습니다.</li> <li data-sourcepos="19:1-19:57"><strong>체중 관리:</strong> 과체중이나 비만인 경우, 체중 감량을 통해 중성지방 수치를 개선할 수 있습니다.</li> <li data-sourcepos="20:1-21:0"><strong>스트레스 관리:</strong> 스트레스는 중성지방 수치를 높이는 원인이 될 수 있으므로, 충분한 휴식과 스트레스 해소를 위한 노력이 필요합니다.</li> </ul><h3 data-sourcepos="22:1-22:9">3. 기타</h3><ul data-sourcepos="23:1-25:0"> <li data-sourcepos="23:1-23:84"><strong>정기적인 건강 검진:</strong> 꾸준히 건강 검진을 받아 중성지방 수치를 관리하고, 필요한 경우 전문가와 상담하여 적절한 를 받는 것이 중요합니다.</li> <li data-sourcepos="24:1-25:0"><strong>충분한 수면:</strong> 수면 부족은 중성지방 수치를 높일 수 있으므로, 하루 7-8시간 충분한 수면을 취하는 것이 좋습니다.</li> </ul><p data-sourcepos="26:1-26:119"><strong>주의:</strong> 위에 제시된 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 적용 방식이 다를 수 있습니다. 중성지방 수치가 높다면 반드시 전문가와 상담하여 자신에게 맞는 관리 방법을 찾는 것이 중요합니다.</p><p data-sourcepos="28:1-28:31"><strong>궁금한 점이 있다면 언제든지 다시 질문해주세요.</strong></p><p data-sourcepos="30:1-30:34"><strong>더 자세한 정보를 원하시면 아래 키워드를 검색해보세요.</strong></p><ul data-sourcepos="31:1-34:0"> <li data-sourcepos="31:1-31:13">중성지방 낮추는 음식</li> <li data-sourcepos="32:1-32:12">중성지방 높은 이유</li> <li data-sourcepos="33:1-34:0">중성지방 관리 방법</li> </ul><p data-sourcepos="35:1-35:299"><strong>Disclaimer:</strong> This information is intended for general knowledge and <span class="citation-0 citation-end-0 interactive-span-selected-v2">informational purposes only, and does not constitute medical advice. 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