Triglycerides, like cholesterol, are fats that the body produces, but they become a problem for our health when we consume more calories than we need, we lead a high-fat diet and a sedentary lifestyle. A blood test can reveal if the level of triglycerides is adequate. If they are elevated, take the necessary dietary measures since if they are above average values, they can cause atherosclerosis and risk of heart disease. In FastlyHealyou will know the foods to lower triglycerides.
Table of Contents
Normal triglyceride values
Poor diet and a sedentary lifestyle are not the only causes of high triglycerides; diseases such as diabetes, kidney failure, obesity, hypothyroidism, and liver cirrhosis can raise triglycerides; they should also be noted to have high triglyceride levels do not present any symptoms. Next, you will know what the average values of triglycerides are:
- Normal triglycerides: less than 150 mg / dL
- Limit: between 150 and 199 mg / dL
- High: between 200 and 499 mg / dL
- Very high: 500 mg / dL or more
Recommended foods to lower triglycerides
A diet low in protein and high in carbohydrates is the habit that may be causing your triglycerides to be increased. Therefore you should include foods rich in fatty acids and reduce those that provide you with saturated fats. Some of the foods to lower triglycerides are:
- Legumes: they are a great source of fiber; they are low in fat and provide vegetable proteins. They help that lipids do not accumulate in the arteries, and you can consume them in soups, creams, salads, and patés.
- Omega-3 fatty acids: salmon, tuna, sardines, mackerel, horse mackerel, and anchovies are some of the bluefish you should include in your diet; consume at least 140 grams per day, three times a week. Nuts, such as almonds, walnuts, and peanuts, are also. They contribute “good fats” and eat between 4 and 6 units a day. Likewise, olive oil is another source of fat for which you should substitute butter and other oils of vegetable origin.
- Oatmeal: it has a low glycemic index and is high in fiber, which will help a good intestinal transit and eliminate fats that may accumulate in the arteries.
If you want more information about the foods you should eat to lower triglycerides, we invite you to read our article 5 recipes to reduce triglycerides.
Foods to avoid
The accumulation of triglycerides in the body will reduce your health, resulting in conditions such as fatty liver, strokes, and heart attacks, if you do not take the appropriate measures. That’s why we bring you the foods you should avoid if you want to lower triglycerides :
- Sugars: these increase glucose levels in the blood, producing an excess of nutrients that will accumulate in the liver. Also, avoid high fructose fruits like watermelon and bananas.
- Alcohol: you do not need to consume it in high amounts for fat to accumulate in the liver; however, the higher the intake there is, the greater risk of the liver becoming inflamed, causing irreparable damage to this organ.
- Saturated fat: try to eliminate beef, veal, lamb, and pork from your diet, as well as cold cuts, fried snacks, whole dairy products, and cured cheeses.
- White flours: prefer whole grains, especially in foods such as pasta, bread, and rice. In addition to being high in fiber, they will give you a feeling of fullness, helping you control your appetite if you need to lose weight.
Recommendations to lower triglycerides
To reduce triglyceride values to be effective, the essential thing will be to change eating habits and lifestyles. We give you some recommendations to prevent these levels from continuing to rise and contain much more severe conditions:
- Add five servings of fruits and vegetables a day.
- Avoid fried foods.
- He prefers skimmed dairy.
- If you have obesity problems, it is recommended that you consult a nutritionist to guide you in the diet that you should follow to improve your health.
- Avoid simple sugars.
- Get at least 30 minutes of aerobic exercise; it can be jogging, swimming, walking, or cycling.
- Read labels carefully and pay attention to total and saturated fat in one serving. Look for foods that are 1 gram or less in these categories.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Foods to lower 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.