Triglycerides are a type of fat or rather, a lipid that is found in the blood.
When you eat, your body converts the calories it doesn’t need to use right away into triglycerides.
Advertisements
The production of triglycerides takes place in the liver.
The hypertriglyceridemia in the name given to the abnormal elevation of triglycerides.
What are the recommended levels of triglycerides?
- Normal: Less than 150 mg / dl
- High limit : 151-200 mg / dl
- High : 201 – 500 mg / dl
Levels above 200 mg / dL are associated with an increased risk of heart attack and stroke .
Diet to lower high triglycerides
Lowering triglycerides to acceptable levels is possible if you watch your diet .
First eat less . After a meal, your body stores the calories it doesn’t need immediately as triglycerides.
There are many simple ways to cut portion sizes, such as using smaller plates or simply cooking less food.
Also Read: Lower Your Triglyceride Levels
Advertisements
Low saturated fat diet
The next step is to eat a diet low in saturated fats, which are present in products of animal and vegetable origin such as:
- Fatty meats
- Processed meats (sausages, ham, etc.)
- High-fat dairy products like butter and cream.
- Plant-based foods like palm oil and coconut oil.
These products should be replaced by foods rich in monounsaturated fatty acids and omega-3 fatty acids such as:
- Oils such as extra virgin olive oil and canola oil.
- Nuts such as almonds, peanuts (peanuts) and hazelnuts.
- Fruits like avocado (avocado).
Foods rich in omega-3 fatty acids include:
- Cold-water fish like salmon
- Blue fish such as sardines, mackerel (mackerel), tuna, among others.
- Chia seeds (Hispanic sage), flaxseed, or pumpkin seeds
- the nuts
Currently there are different products enriched with omega-3s on the market, which consist of a healthy option to incorporate these fatty acids into your diet, although it will always be healthier to eat natural foods such as those mentioned above.
How to reduce fat consumption?
We must eat:
Advertisements
- Fat-free red meat
- Skinless chicken
- Low fat cheeses
- Skim milk and yogurt
It is advisable to reduce or eliminate processed meats: ham, sausages, mortadelas, etc.
We must avoid foods that contain trans fats such as:
Advertisements
- Appetizers (chips or toasted potatoes and similar products)
- Precooked frozen foods (french fries, croquettes, etc.)
- Margarines
Avoid simple sugars
Simple sugars (sugar, sugary drinks, carbonated soft drinks, ice cream), fructose (present in commercial fruit juices) and above all, alcohol should be avoided, as they all increase the production of triglycerides in the liver.
Reduce or eliminate alcohol consumption
Drinking alcoholic beverages is a strong contributor to high triglyceride levels.
Even a small amount of alcohol can raise triglycerides. These drinks include: beer, wine, rum, whiskey, vodka, and other spirits.
Reduce the consumption of foods made with refined flours
White rice, bread, and pasta made with white flour increase triglycerides.
Instead, eat moderate amounts of whole grains like 7-grain breads, whole wheat pasta, brown rice, and other grains like whole-grain quinoa, barley, oats, and millet.
Eat foods rich in dietary fiber
Eating foods rich in dietary fiber will help you control your triglycerides and LDL or bad cholesterol.
Examples of foods rich in fiber are:
- Beans, lentils, chickpeas
- Whole grains: whole wheat, brown rice, whole oats, etc.
- Ground flax
- Pumpkin seeds
- Rice bran
- Oat bran
- Fruits and vegetables
When you increase your fiber intake you should also increase your water intake, it is also advisable to increase dietary fiber slowly to prevent digestive disorders.
Eat more plant-based protein!
Replace red meat with high-protein, low-fat plant-based foods.
Beans, lentils, chickpeas, peas, and soybean products are excellent sources of protein and will help lower high triglyceride and cholesterol levels.
I lost weight
Obesity is an important factor that is related to an increase in triglycerides.
- Practice physical exercise daily for at least 30 minutes.
- Drink 8-10 glasses of water daily; 1 before each meal time
- Seek the advice of a nutrition professional.
