Many seek a diet to lower triglycerides; hypertriglyceridemia is in the name given to the abnormal elevation of the triglyceride level. Diet to reduce high triglycerides
Triglycerides are a type of fat, or rather, a lipid, found in the blood.
When you eat, your body converts calories you don’t need to use right away into triglycerides. The production of triglycerides takes place in the liver.
What are the recommended levels of triglycerides?
Normal: less than 150 mg/dl
Borderline high: 151-200 mg/dl
High: 201–500 mg/dl
Levels above 200 mg/dL are associated with an increased risk of heart attack and stroke.
Diet to lower hypertriglyceridemia
Lowering triglycerides to acceptable levels is possible if you take care of your diet.
First of all, eat less. After a meal, your body stores calories you don’t need right away as triglycerides.
There are many simple ways to cut down on portion sizes, such as using smaller plates or simply cooking less food.
diet low in saturated fat
The next step is to eat a diet low in saturated fats, which are present in products of animal and vegetable origin such as:
fatty meats
Processed meats (sausages, ham, etc.)
high-fat dairy products such as butter and cream.
Plant-based foods such as palm oil and coconut oil
These products should be replaced by foods rich in monounsaturated fatty acids and omega-3 fatty acids, such as:
oils like extra virgin olive oil and canola oil.
Nuts such as almonds, peanuts, and hazelnuts
Fruits like avocado (avocado)
Foods rich in omega-3 fatty acids include:
Cold water fish like salmon
bluefish such as sardines, mackerel (mackerel), and tuna, among others.
Chia seeds (Salvia hispanica), flaxseed, or pumpkin seeds
the nuts
There are currently different products enriched with omega-3 on the market that provide a healthy option to incorporate these fatty acids into your diet, although it will always be healthier to eat natural foods such as those mentioned above.
How can we reduce the consumption of fat?
We must eat
lean red meat
skinless chicken
low-fat cheeses
Skimmed milk and yogurt
It is advisable to reduce or eliminate processed meats such as ham, sausages, bologna, etc.
We must avoid foods that contain trans fats, such as:
Appetizers (chips, toasted potatoes, and similar products)
Precooked frozen foods (french fries, croquettes, etc.)
margarines
Avoid simple sugars.
Simple sugars (sugar, sugary drinks, soft drinks, ice cream), fructose (present in commercial fruit juices), and above all, alcohol, should be avoided, as they all increase the production of triglycerides in the liver.
Reduce or eliminate alcohol consumption.
Consuming alcoholic beverages is a strong contributor to high triglyceride levels.
Even a small amount of alcohol can raise triglycerides. These drinks include beer, wine, rum, whiskey, vodka, and other spirits.
Reduce the consumption of foods made with refined flours.
White rice, bread, and pasta made with white flour increase triglycerides.
Instead, eat moderate amounts of whole grains like 7-grain breads, whole wheat pasta, brown rice, and other grains like whole grain quinoa, barley, oats, and millet.
Eat foods rich in dietary fiber.
Eating foods rich in dietary fiber will help control your triglycerides and LDL, or bad cholesterol.
Examples of high-fiber foods are:
Beans, lentils, and chickpeas
Whole grains: whole wheat, brown rice, whole oats, etc.
ground flaxseed
Pumpkin seeds
rice bran
Oat bran
Fruits and vegetables
When you increase your fiber intake, you should also increase your water intake. It is also advisable to increase dietary fiber slowly to prevent digestive upsets.
Eat more plant-based protein!
Replace red meat with high-protein, low-fat plant-based foods.
Beans, lentils, chickpeas, peas, and soybean products are excellent sources of protein and will help lower high triglyceride and cholesterol levels. Diet to reduce high triglycerides
I lost weight.
Obesity is an important factor that is related to the increase in triglycerides.
Practice physical exercise daily for at least 30 minutes.
Drink daily 8–10 glasses of water, 1 before each meal time.
Seek the advice of a nutrition professional.
