Triglycerides are a type of fat present in the blood and adipose tissue and provide energy to the body. The value of triglycerides in the Blood can be known through an analysis whose result will be considered normal if the level is below 150. When the value of this fat exceeds this amount, we speak of high triglycerides, a condition is known as hypertriglyceridemia. It must be controlled in time to prevent the accumulation of this fat from causing cardiovascular problems.
Sedentary lifestyles and poor eating habits are the leading causes of high triglycerides. To reverse hypertriglyceridemia, it is necessary to make changes in our quality of life, especially in our diet, since a person with altered triglyceride values should considerably reduce the consumption of fats and sugar. Nowadays, many people suffer from this condition. When they learn to eat healthier, they do not know what foods they can or cannot consume and often ask themselves questions: Can I eat eggs with high cholesterol or fruits with high triglycerides?
In this FastlyHealarticle, we answer this question and give you some tips on how you should eat if you have hypertriglyceridemia.
Can I eat fruits with high triglycerides?
Fruits are very beneficial foods for the body’s health, as they contain multiple vitamins that strengthen the immune system and are essential to hydrate and nourish the body properly. However, the fruit is rich in a type of natural sugar known by the name fructose, which, although it is considered to be better than the regular sugar found in flour and bread (glucose), is not regarded as good because when the liver digests it becomes fat and can stimulate insulin resistance and raise triglyceride levels.
Although fructose does not raise blood sugar as much as glucose does, it does make you fat because it increases your appetite. Although most fruits contain fructose, this sugar rises when you convert the fruit into juice since the vitamins and nutrients are preserved when the fruit has not been processed; on the contrary, when you modify the structure of the fruit, it loses its nutritional contribution and becomes pure sugar, to the point that a glass of orange juice without added sugar represents 39 grams of fructose for the body, of which the intestine can only process 12 grams.
So, in conclusion, we can eat fruits with high triglycerides, but we must swallow them whole, not in juice, or in jellies, or compote. It is also essential to prefer those fruits that contain less fructose to avoid the intake of sugar and fat and thus be able to balance the value of triglycerides. So, eat apples instead of applesauce, eat the orange instead of drinking orange juice, and eat strawberries instead of strawberry jam.
What fruits can I eat if I have high triglycerides?
When triglycerides are high, it is advisable to reduce the consumption of fats and sugar; for this reason, it is essential to prefer those fruits that provide less fructose to the body. Fruits with less sugar with:
Remember that you must consume them naturally, without cooking them, without added sugar, and without syrup. Citrus fruits have more sugar than other fruits, but their high fiber content helps absorb fat accumulated in the body. Two cups of fruit a day is the maximum amount recommended by specialists.
What fruits can I NOT eat if I have high triglycerides?
Limiting the consumption of these fruits is essential to balance the value of triglycerides:
- Any preserve.
- It must.
- Fruit jams.
- Fruits in syrup.
- Frozen fruit concentrate.
- Canned or juiced fruit salads.
- Coconut is the fruit that you should avoid the most.
- Smoothies, juices, and meringues of any fruit.
- Fruit bars.
Avocado is considered a fruit and a suitable type of fat. However, it is not recommended to consume it in excess when you have high triglycerides since the body needs a break from all types of fats. Do not stop eating avocado, but finish it once a week. We invite you to read our article Can I eat avocados with high triglycerides?
How should I eat if I have high triglycerides?
Food is 70% of the formula to lower triglycerides. Through the food that we offer to the body, we can purify accumulated fat and transport it to the intestines so that it is eliminated through bowel movements. All this is possible without stopping eating and without starving; it is only necessary to adjust our eating habits and prefer healthy food over junk food. Here are some tips that are key to lowering triglycerides:
- Eat foods rich in fiber. Fiber can absorb fat accumulated in the body, cleanses the liver, fights constipation, favors intestinal transit, and improves digestion. Foods rich in fiber are ideal for lowering triglycerides because they reduce the amount of this type of fat in the Blood. Recognize them: watercress, broccoli, wholegrain versions of pasta, bread, rice, tangerines, oranges, apples with skin, peas, beans, lentils, lettuce, chard, spinach, carrot, asparagus, turnips, artichoke, oatmeal, corn, popcorn, among others.
- Cook all your meals baked, steamed, or grilled.
- It prefers lean meat proteins such as chicken, turkey, fish, and a cut of beef known as a lizard. Avoid high-fat red meats like ground beef and pork.
- Limit the consumption of cold cuts and processed foods as much as possible.
- Do not eat fried foods or carbonated drinks.
- Minimize alcohol consumption.
- Eat in the following order: protein first, then all vegetables, carbohydrates, and dessert last.
- Suspend sweets, cakes, pastries, sweets, and puff pastry.
- Decrease the consumption of flour.
- Season your meals with natural dressing: paprika, onion, garlic, and garlic.
Exercise is fundamental
Triglycerides are often elevated due to conditions such as diabetes or obesity, and exercise is key to balancing hypertriglyceridemia and helping to control both conditions. Making exercise 5 times a week for 45 minutes each day is more than enough to combat the ravages of a sedentary lifestyle, start losing weight, increase heart rate, release stress, have a good mood, feel more active, and have normal triglycerides.
The options are endless; you can run, jog, walk, swim, ride a bike, climb the mountain, dance, train with weights, practice Zumba, and do something that means that the fat in your body moves is eliminated. If you come from a sedentary life and do not know how you can start exercising, it is best to sign up with a personal trainer, either in a gym or at home, to advise you and exercise in the best way.
This article is merely informative; at FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
If you want to read more articles similar to Can, I eat fruits with high triglycerides? We recommend that you enter our category of Blood, heart, and circulation.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.