What to eat with high triglycerides: diet and recommendations

Triglycerides are nothing more than the simplest form of fat that we can find inside the organism. It would be impossible to lead a normal life without them because they are responsible for synthesize and release energy so necessary for carry out any process within our body.

It should be noted that these nutrients can be found in many common foods of our diet and among which include bread, pasta, sweets from industrial bakery, fried and fats of animal origin.

The positive part of triglycerides is that the liver is able to synthesize them in all adipose tissues with the aim of having a series of reserves that can come in handy to end the day with well-charged batteries or simply when exercising.

What are the causes of high triglycerides?

Before all this, it goes without saying that the triglycerides have an essential role when it comes to eating a healthy and balanced diet. However, it is possible that the levels of these enzymes increase considerably leading to what is known as high triglycerides, a condition that may be preceded by the following causes:

  • Genetic alterations. There are a series of malformations in the cells that cause triglyceride levels to trigger automatically and without warning. It is what is known as
  • Obesity and high cholesterol. It has been shown that these two conditions can cause triglyceride levels in blood to shoot up. This situation can later translate into other more serious diseases such as hypertension or diabetes.
  • The excessive consumption of alcoholic beverages is also related to the increase of triglycerides. Hence, it is recommended to reduce their consumption considerably, especially in those drinks that have a high concentration of alcohol such as whiskey, rum or gin.
  • Chronic renal insufficiency. Some affections in the kidneys or in the liver are also intimately linked with high triglycerides due to the segregation of creatinine and urea in the walls of these organs.

Diet to follow to reduce high triglycerides

Now that we have already known what they are the main causes of high triglycerides, next we are going to relate what diet can we follow along with other routines with the sole objective that the levels of these enzymes return to their normal levels.

Reduce the intake of saturated fats

As we have explained at the beginning of the article, one of the main causes of the increase in triglycerides has a lot to do with the massive intake of fats of animal origin. For this reason, it is advisable to reduce the consumption of butter, dairy, fried and all kinds of meat from pork and veal.

All these foods must be replaced by Blue fish crabs in Omega-3 fatty acids which are very present in sardines, tuna, salmon or swordfish among many others. It is also recommended the consumption of nuts like nuts, hazelnuts, pistachios or almonds.

Stay away from industrial bakery

All that industrial bakery that we can find in a multitude of supermarkets or bakeries are also an inexhaustible source of saturated fats that are only going to get our triglyceride levels in blood to shoot up. Therefore, it is advisable to stay away as much as possible of all these sweets since they also promote obesity and obesity. high cholesterol, especially the one known as LDL cholesterol.

We advise you to substitute the industrial pastry for pieces of fruit which also have a sweetish flavor, as is the case with apple, pear or banana. The same goes for those soft drinks like the Coca-Cola that only manage to shoot the levels of glucose.

Exercise on a regular basis

It is also highly recommended to do Daily exercise for at least 30 minutes. In this way we will be able to reduce blood cholesterol levels with which we will avoid other more serious conditions such as diabetes or obesity.

All this without mentioning that any Sports practice promotes the segregation of endorphins that will improve considerably to improve our mood. In short, everything can be summarized as carrying a healthier lifestyle with the goal say goodbye definitively to high triglycerides and so gain in quality of life. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCardiovascular diseases

Nutrition & Diets : List of Foods That Lower Triglycerides (March 2024)