DIET FOR HIGH TRIGLYCERIDS
Hypertriglyceridemia, commonly known as having high triglyceride levels, is an abnormal elevation of the triglyceride level, which is the main type of fat found in the blood. It is advisable to keep your levels in normal ranges (below 150 mg / dl), since high levels are associated with an increased risk of cardiovascular disease and pancreatitis.
What are triglycerides?
What are the risks of having high triglycerides?
Recommendations to control triglyceride levels
To keep blood triglyceride levels at acceptable levels, it is important to follow a diet that is low in saturated fat, present in animal products such as butter, cream, fatty meats, whole dairy and some foods Vegetable origin such as coconut and palm oil, frequently used in the preparation of pastries and industrial pastries. Instead, foods rich in monounsaturated fatty acids, such as olive oil and those in which omega-3 fatty acids predominate, will be used. In this last group, blue fish stand out (sardine, mackerel, tuna, bonito, swordfish, salmon, herring, anchovies, horse mackerel, etc.), nuts and canola or rapeseed oil.
The first observations on the heart-healthy effect of omega-3s were made in the Eskimo populations of Greenland, whose diet is based on fish, marine mammals and fish oil, and therefore is very rich in omega-3 . The researchers noted that cardiovascular disease mortality was much lower than in industrialized populations with lower fish consumption. Since then, subsequent studies have confirmed that omega-3 fatty acids significantly decrease triglyceridemia. Currently there are different omega-3-enriched products on the market, which consist of a healthy option to incorporate these fatty acids into the diet, although it will always be healthier to eat fish.
Decrease fat
To reduce lipid intake, we must select lean meats, skinless poultry, low-fat cheeses, fully skimmed milk and yogurt, and visible fat will be removed from the meat. However, 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, so it is necessary to read the labels carefully to assess their “fat” content total ”and“ saturated fat ”. There are many products that harmlessly indicate on their labels "vegetable oils" without specifying the type used, when in fact it is coconut or palm oils, that is saturated fat. In addition, under the name "partially hydrogenated oils" can hide the "trans fatty acids" that increase the concentrations of triglycerides and bad cholesterol (LDL), and lower levels of good cholesterol (HDL). Trans fats are common in snacks, pastries, pre-cooked frozen foods such as chips, dumplings, croquettes, and some margarines.
It is convenient to remember that for a balanced and healthy diet, at least five servings of fruits and vegetables should be incorporated as they are a good source of fiber and natural antioxidants. Legumes are also a good resource because they are low in fat, provide medium-valued vegetable proteins, complex carbohydrates and soluble fiber.
On the other hand, it is recommended to avoid simple sugars (sugar, honey, sugary drinks and soft drinks), fructose and, above all, alcohol, since they all increase the hepatic synthesis of triglycerides. Keep in mind that small amounts of alcohol can raise the triglyceride level significantly. Other factors that are related to the increase in triglyceride values are tobacco, estrogen, obesity, inactivity and uncontrolled diabetes.
In summary, to improve our triglyceride levels it is essential to choose a healthy lifestyle, which includes a proper diet, quitting smoking and exercising regularly, at least 20 to 30 minutes of aerobic exercise, such as walking, running, swimming or riding by bicycle, three times a week. In addition, you have to lose weight in case of obesity or overweight and control diabetes if it is present.
Diagnosis
