The triglycerides They are the main type of fat, along with cholesterol, that is carried in the blood. Most of them come from food, but also from , and it is not capable of eliminating.
Hypertriglyceridemia, which is commonly known as having high triglyceride levels, is associated with an increased risk of cardiovascular disease and pancreatitis, as explained by .
What is considered high triglycerides?
Triglyceride levels can be analyzed through a simple blood test. It is the only test in which you can check if the levels are within what is considered healthy. Triglycerides and cholesterol are the most commonly measured values in blood tests.
- Normal. Triglyceride levels are below 150 mg/dl.
- Limit. It is between 150 and 199 mg/dl.
- High. From 200 to 499 mg/dl.
- Very high. Triglycerides are above 500 mg/dl.
I have high triglyceride levels, what can I do?
As the Spanish Heart Foundation points out:
-
“You should follow a diet that is low in saturated fats, which are present in products of animal origin such as butter, cream, fatty meats, and in some foods of vegetable origin such as coconut and palm oil” .
These types of ingredients are used in ultra-processed products such as industrial pastries and pastries, so they must be avoided at all costs to lower triglycerides and keep them at healthy levels.
FEC cardiologists emphasize that these foods should be replaced by others rich in monounsaturated fatty acids, such as:
-
.
-
(sardines, mackerel, tuna, bonito, swordfish, salmon, anchovies…).
-
.
-
Canola or rapeseed oil.
All these products mentioned are rich in omega-3 fatty acids, which have a cardioprotective function. In addition, they are the precursors of some substances involved in the regulation of blood pressure, the inflammatory response and blood coagulation.
omega-3 cannot be produced by the body, so it is considered an essential fatty acid that must be obtained through diet. Its heart-healthy effect is the one that has been most widely demonstrated. This type of fat helps reduce triglyceride and cholesterol levels in the blood.
It prevents clots from forming, has vasodilator properties and helps regulate blood pressure.
Therefore, to lower triglyceride levels, we must select:
-
lean meats
-
skinless birds
-
low fat cheeses
-
Totally skimmed milk and yogurt
-
We will also remove the visible fat from the meat”.
But as they warn from the Spanish Heart Foundation“in many cases the fat is not visible, because it is mixed with other ingredients, such as in industrial bakery products and in prepared or pre-cooked foods”.
As in any balanced and healthy diet, it is advisable to avoid
-
the free
-
Those that are added to pastry products or soft drinks
-
fructose
-
The alcohol.
The FEC emphasizes that “all of them increase hepatic synthesis of triglycerides”.
Alcoholic beverages, together with tobacco, obesity, sedentary lifestyle and uncontrolled diabetes, are risk factors for high triglycerides.
-
“It is essential to choose a healthy lifestyle, stop smoking and exercise regularly (at least 20 to 30 minutes of aerobic exercise, three times a week). In addition, you have to lose weight in case of obesity or overweight, and control diabetes if it is present”.
diet for hypertriglyceridemia
The Spanish Heart Foundation proposes two examples of diets to lower triglyceride levels.
This varied and balanced eating plan is reviewed by Sara Sanz RedPhD in Research in Medical-Surgical Sciences and graduated in Human Nutrition and Dietetics from the Complutense University of Madrid.