Triglycerides are essential for life, but the body needs to keep them normal to avoid negative health effects. Discover the diet for hypertriglyceridemia.
Hypertriglyceridaemia is a common clinical problem that occurs alone or in conjunction with other high cholesterol or metabolic syndrome conditions.
The causes are speckled and in many cases implementing healthy lifestyle habits is the first step in addressing the situation. Among these, diet is one of the key elements that we will learn more about in the following article.
What is Hypertriglyceridemia?
It is the name given to the situation in which the blood’s triglyceride levels consider normal. The threshold above which it is classified as high is 150 milligrams per deciliter of blood.
Triglycerides are the most mutual type of fat in the body. The body needs them because they store unused calories and provide energy between meals. They are also part of cell membranes. In addition, they are worrying since they are associated with increased cardiovascular risk.
It does this directly and because they are generally related to other factors such as obesity, metabolic syndrome, inflammation markers, and type 2 diabetes. Also, in much higher concentrations, they can cause inflammation of the pancreas (pancreatitis).
What Factors can Raise the Level of Triglycerides?
There is no single reason that can lead to such an effect. The presence of triglycerides depends on your metabolism, consumption, and the contribution the liver makes to the bloodstream. Therefore, any change that occurs in these 3 factors gives high values.
Sometimes the problem is associated with certain genetic diseases or disorders, such as combined familial hyperlipidemia.
As the Spanish Heart Foundation points out, changes in the genes or enzymes responsible for its metabolism cause the most serious situations when levels exceed 500 milligrams per deciliter.
One of the main reasons associated with nutrition is consumption that exceeds energy needs. If it also comes from refined carbohydrates or saturated fat, the chances of hypertriglyceridemia are higher.
Some factors that predispose to hypertriglyceridemia cannot be changed, such as age. On the other hand, others are reversible as they are related to behaviour and lifestyle.
Notable examples are excessive alcohol consumption, obesity, and a sedentary lifestyle.
Having Other Illnesses
Few health complications can cause high blood lipids. Some of them are the following:
- Obesity and metabolic syndrome.
- Diabetes mellitus type 2.
- Cushing’s syndrome.
- The intake of some medications also negatively affects this situation. This applies, among others, to oral contraceptives, steroids, diuretics, beta-blockers, and retinoids.
Nutritional Advice For Patients With Hypertriglyceridemia
When high triglycerides are found in the blood, one of the first steps to take is lifestyle changes. Some of them are associated with eating behaviour. Let’s take a look.
Adequate Energy Intake
As mentioned, excess calories are one of the possible causes of high triglyceride levels. For this reason, the diet must be adapted to the energy needs of each individual, which vary with sex, age, and physical activity.
Also, you need to lose weight if you are obese. You should also monitor your blood glucose levels if you have diabetes.
Choose Monounsaturated Fats
Fatty foods must be present in the diet, so do not eliminate them. Monounsaturate lipids such as olive oil or avocado prefer in daily life—also polyunsaturated like bluefish and nuts.
Control Saturated And Hydrogenated Fats
Instead, saturated lipids should control, and foods such as butter, cream, cold cuts, and fatty meats should be avoided. They also originate in palm oil, a common ingredient in industrial baked goods.
Hydrogenated or trans fats high cholesterol in the form of triglycerides. In turn, they lower the levels of HDL (known as good cholesterol).
It is because of this double action that they are more dangerous for the heart and arteries. Although they are found naturally in some foods, ultra-processed foods are the main source of consumption.
Avoid simple sugars
They are mainly found in table sugar, honey, syrups, and fructose. Many industrial products contain these types of fast-digesting carbohydrates: fruit juices, energy drinks, sodas, sugary smoothies, baked goods, cakes, sweets, and candy.
Prioritize Complex Carbohydrates And In Moderation
Foods that contain carbohydrates should serve in moderation. It recommends that they form part of the accompaniment, not the main dish.
In addition, it is advisable to always opt for whole grains, both cereals and their derivatives (bread or pasta).
Increase The Consumption Of Vegetables And Fruits
These are the two main sources of antioxidants and fibre, along with nuts and legumes. Always choose fresh fruit and better with the skin. Do not substitute juices, compotes, jellies, or jams.
The fruit is one of the foods associates with low blood triglyceride levels. However, the mechanisms are unknown, and it is advisable not to exceed 3 servings a day, dividing the receptions into different receptions.
More Blue Fish And Legumes
This type of food should be chosen among those that contain protein. Eating more lentils, chickpeas, or beans can reduce your meat and sausage intake while increasing fibre content.
Among fish, blue should take precedence over white for at least 2 servings per week. Always choose the smallest species (sardines, mackerel, tuna, mackerel, salmon, herring, anchovies, or horse mackerel) to reduce mercury and other heavy metals’ toxicity.
Eliminating alcohol from the diet is one of the first recommended measures. As noted from Heart UK, its negative effects do not outweigh the potential benefits expected of it.
Healthy Lifestyle Habits Are Key To Managing Hypertriglyceridemia
Triglycerides are the most abundant form of fat in nature and are necessary for a variety of functions. However, when they are very high, they associate with cardiovascular problems.
On a dietary level, to control triglyceride levels, you should base your diet on fresh, home-cooked foods whenever possible. Fruits, vegetables, oily fish, olive oil, nuts, legumes, and whole grains.34esdx
In addition to diet, other lifestyle habits are of special importance in relation to hypertriglyceridemia. Eliminate alcohol (both beer and wine, spirits), refrain from smoking, and exercise regularly.
Implementing these changes is the first step in controlling the situation, but they do not replace additional recommendations from doctors. Some patients may need other measures to lower triglyceride levels.
Prevention is important, even if you do not belong to any risk group. Regular check-ups give a positive result, as this disease rarely has symptoms.
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