When we talk about high triglycerides (or hypertriglyceridemia), we refer to a condition in which the amount of saturated fat in the body reaches very excessive levels. When this situation arises, urgent measures must be taken to lower triglycerides.
This is a very sensitive topic and, in this article, we will try to explain every aspect of the matter to you in detail. We will talk about the eating habits that allow you to lower triglycerides in order to ensure maximum protection for the body.
The risk of having high triglycerides
What we call triglycerides are the saturated fats that are generated in the body and are produced from fatty acids.
When the production of triglycerides exceeds the normal standards (150 mg / dl), the state of hypertriglyceridemia occurs.
Each treatment must be immediate, in order to remove the spectrum of atherosclerosis.
If your triglyceride levels are high, it’s best to see your doctor right away. The specialist, after making a correct diagnosis, will prescribe the appropriate treatments.
In addition to taking medicines, it will be good to follow an adequate diet. There are foods that help lower triglycerides. As you will understand, it will be essential to eliminate the consumption of saturated fats as much as possible.
Why do you have high triglycerides?
High triglycerides can be the result of several factors. Among the most frequent causes, we find:
- Genetics. If you have had episodes of hypertriglyceridaemia in your family, you are likely to suffer from it sooner or later.
- Bad nutrition. Excessive intake of fats and proteins, together with a lack of fiber, promotes a high production of triglycerides.
- Obesity and overweight. Again, these are elements that influence the onset of the disease.
- Lack of exercise. If you do not exercise and eat poorly, you are at greater risk of suffering from this condition. A sedentary lifestyle significantly increases the chance of developing hypertriglyceridemia.
- I smoke. Another consequence of this very bad and very harmful vice.
How to lower high triglycerides with diet
In addition to the medications prescribed by the doctor, it is essential to maintain a diet specially designed to lower high triglycerides.
This meal plan will include ingredients and foods that will help regulate triglycerides.
Diet to lower triglycerides
Fortunately, with simple measures like improving your diet, you can normalize the production of these elements.
Below, we have created a summary list with some foods that you can consider as allies in the fight to lower triglycerides and bring them back to acceptable values. Let’s see together what they are:
- Dairy products. Yogurt, skim milk or diet cheeses are fine.
- Eggs. While there are no limits to egg white, yolks shouldn’t be consumed more than three times a week, at least until triglyceride levels normalize.
- Meat. Better lean meats or chicken breast, limiting beef to twice a week. Cook grilled, broiled or baked, including saltwater fish.
- Vegetables. Almost all of them are fine, preferably eaten raw.
- Whole grains. Oats, wheat germ, wheat bran and brown rice are a real cure-all. These foods contain fiber which will help you eliminate lipids.
- Fruit. Eat it unpeeled, as this is where most of the fiber is found.
- Water and juices. Natural fruit juices will provide you with the right amount of vitamins and minerals.
Foods to avoid if you have high triglycerides
A person with high triglycerides should refrain from consuming certain products to bring their body back to normal.
Below, we mention what you shouldn’t eat.
- Sweets. In general, they should be avoided. Only limited consumption of dietary jam is allowed.
- Coffee. Once in a while it’s okay, just weekly.
- Drinks. Eliminate the intake of sugary sodas and pasteurized drinks. They contain high amounts of sugar and other chemicals.
- Sauces and toppings. As with patients suffering from high blood pressure, it is advisable to avoid salt.
- Avocado. Although it is very tasty, it is necessary to remove it from the diet to lower triglycerides, as it contains fatty acids. You can eat one every now and then, but never in large quantities.
- Coconut. Few people know that coconut contains a lot of fat, so you will need to eliminate this fruit from your diet if you want to lower your triglycerides.
- Fried foods. They are the worst enemies of your health. Avoid them at all costs, as they have an immediate impact on triglyceride levels. All foods must be cooked using a grill, plate or oven.
- Pre-packaged snacks. All processed snacks that contain excessive amounts of fat and sugar. They can dramatically increase triglyceride levels.
The best recommendation, if you suffer from high triglycerides, is to consult a specialist doctor.
In fact, while a correct diet will allow you to normalize the average levels of triglycerides, only pharmacological treatments are able to recover situations of high hypertriglyceridemia.
Do not forget that proper physical activity will also help reduce the levels of triglycerides in your body.
Therefore, get examined, keep a low-fat diet and avoid a sedentary lifestyle. These are the keys to solving this problem effectively and improving your overall health.