Hypertriglyceridemia or, as we more commonly know it, high triglycerides, is a condition in which the amount of saturated fat in our body is excessive. When this situation arises, it is urgent to take steps to lower triglycerides. Therefore, today we bring you information about them and what you can do through diet to lower triglycerides. Otherwise, our health could be put at serious risk.
Risk of high triglycerides
what we call Triglycerides are saturated fats that are generated in our body. These are products from fatty acids.
When the production of triglycerides exceeds the normal standards (150 mg/dl), it is considered that one enters a state of hypertriglyceridemia. This needs to be treated right away as it could eventually cause atherosclerosis.
If your levels are high, it is best to see your doctor immediately so that he can give you proper treatment.
Additionally, you can supplement this with a triglyceride-lowering diet. This should mostly contain foods that are low in saturated fat.
High triglycerides can be the result of several factors. Among these we find:
- Genetics. A family history of hypertriglyceridemia puts us at a greater risk of developing it in our lifetime.
- Bad nutrition. Excessive intake of fat and protein, coupled with a lack of fiber, leads to high production of triglycerides.
- Obesity and overweight. Overweight people are at a higher risk of having high triglyceride levels. Therefore, they should check it as much as possible.
- Lack of exercise. Along with a poor diet, a sedentary lifestyle significantly increases the chance of developing hypertriglyceridemia.
- Tobacco. Smoke It is bad for many reasons. In this case, because it increases triglyceride levels.
How to lower high triglycerides with diet
In addition to the medications your doctor may prescribe, following a diet to lower high triglycerides is essential. This meal plan will include foods that will help treat hypertriglyceridemia.
Diet to lower triglycerides
Fortunately, with simple measures like improving our diet, we can normalize the production of these elements.
Below we detail some foods that you can consider as your allies to lower triglycerides and bring them back to normal rates.
- skimmed dairy products. You can eat yogurt, skim milk or diet cheese.
- Egg. You can eat egg whites every day. However, egg yolks shouldn’t be consumed more than three times a week until triglyceride levels drop to normal levels.
- meats. Go for lean meats or chicken breasts. You can also afford to eat beef twice a week. In any case, the cooking method must be broiled, broiled or baked. Furthermore, it is preferable to eat fish rather than meat, especially salt water.
- Almost all vegetables, preferably raw.
- Whole grains. The most useful for you if you have high triglycerides are oats, wheat germ, wheat bran and brown rice. These contain fiber, which will help you eliminate lipids.
- Fruit. Even better if they are fruits that can be eaten with the peel, since most of the fiber resides there.
- water and juices. Look for the juices to be natural fruit. These contain more vitamins and minerals.
Foods to avoid
A person with high triglycerides should refrain from consuming certain products to bring triglyceride levels back to normal. Next, we mention what you shouldn’t eat.
- Sweet. You should avoid sweets in general. At most, you can afford to consume some diet jam occasionally.
- Coffee. While on a triglyceride-lowering diet, avoid drinking coffee. Especially in excess. However, you can drink one once in a while.
- fizzy drinks. Eliminate the intake of refreshments and pasteurized drinks. Remember they have high amounts of sugar and other chemicals.
- condiments. Generally, those with high triglycerides also have high blood pressure. Thus, the amount of salt decreases.
- Avocado. Although it is very tasty, you should eliminate it from your diet to lower triglycerides, as it contains fatty acids. You can eat one occasionally, but not in large quantities.
- Coconut. Although it may not seem like it at first glance, coconut contains fat, so we have to eliminate it from our diet if we want to lower triglycerides.
- french fries. Your health’s worst enemy if you have high triglycerides are fried foods. Avoid them at all costs, as they have an immediate impact on triglyceride levels. Instead, grill, broil, bake, or broil.
- Packaged sweets. Forget, say, packaged sandwiches, as they tend to be high in fat. And not just any type of fat, but saturated and trans. These are the ones that can be considered bad and can drastically raise your triglyceride levels.
We have to conclude by giving you the best recommendation if you have high triglycerides: go to specialized medical care. If your triglyceride levels are slightly elevated, it may only be diet that can get you back to normal levels. However, if it is very high triglycerides, other measures, such as medication, will need to be taken.
Additionally, regular exercise can also be very beneficial in helping lower triglyceride levels. Therefore, do not hesitate to sign up for a sport or exercise on your own.
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