How To Control High Triglyceride Levels

A simple blood test can alert us that we have triglyceride levels above what is recommended. But what are they? And what does it mean to exceed the levels recommended by the experts?

Triglycerides are a type of fat that we have in our body, the most abundant. As Dr. Manuel Abeytua explains in this video from the #Telodigodecorazón section , its main function is to serve as an energy reserve. However, exceeding triglyceride levels considered normal has health consequences.

They accumulate in the abdomen, the subcutaneous cellular tissue and other parts of the body, and can cause alterations in our body. Mainly, atherosclerosis, which originates when the cells are unable to absorb all the fat that circulates in the blood, so that the excess is deposited on the wall of the arteries, contributing to their progressive narrowing. That surplus deposited in the arteries can create a plaque that clogs them. Hence the importance of monitoring triglyceride levels.

Levels considered normal

To know if we suffer from hypertriglyceridemia, it is enough to perform a blood test that will indicate how many milligrams per deciliter we have. The level of triglycerides considered normal is below 150 mg. Between 150 and 200 mg, it is already considered that there is a slight elevation of triglycerides, while if the levels are between 200 and 500 mg, the experts conclude that there is a moderate elevation. If triglyceride levels are above 500 mg, it is a severe elevation.

What do these levels depend on? Mainly from intake, metabolism and the contribution of the liver to the circulation of triglycerides. Therefore, to control them, the diet we follow is essential. Consuming less fat, less sugar and avoiding pastries and pre-cooked foods is key, since they directly increase the level of triglycerides. It is also very important to reduce alcohol consumption . In fact, even small amounts of alcohol can increase triglyceride levels significantly.

The recommendation of the experts is to base our diet on the Mediterranean diet , including vegetables, fruit, legumes, fish at least twice a week and white meat. This diet can give you some guidance.

In addition, healthy eating should be combined with the practice of physical exercise on a regular basis. The WHO recommends adults at least between 150 and 300 minutes of moderate aerobic activity per week (or the equivalent in intense activity, which would be at least between 75 and 150 minutes per week), while for children and adolescents the ideal is that they perform an average of 60 minutes of moderate aerobic physical activity per day. For those over 65 years of age, the recommendation is also to perform at least 150 minutes per week of moderate aerobic physical activity, or some type of vigorous aerobic physical activity for 75 minutes.

 

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