Triglycerides are fats found in the body. They come mainly from animal protein, but also from foods like butter or oil. High levels of triglycerides can increase the risk of heart disease.
It is important to keep in mind that lower than normal blood values 150 mg/dL, from this figure to 199 mg/dLThe level is calculated on the limit, and from 200, it is already high. higher levels at 150 mg/dL May be a risk factor for metabolic syndrome. High levels of triglycerides in the blood are a threat to heart health. In addition, they indicate the possible presence of serious diseases such as cirrhosis, diabetes, fatty liver, hypothyroidism or pancreatitis. When a blood test indicates that triglycerides are high, it is important to take several steps.
What are triglycerides?
Triglycerides are a class of lipids that form The most common form of fat found in the body. to be made of glycerol and three fatty acids, triglycerides are stored in fat cells and serve as energy reserves. When the body needs energy, it is broken down by triglycerides Enzymes specific to glycerol and fatty acids, which is then used as a source of energy. High levels of triglycerides in the blood can be associated with health conditions, such as obesity, diabetes, and cardiovascular disease, making monitoring these levels an important aspect of managing metabolic health.
What foods lower triglycerides?
Elevated levels of triglycerides in the body over a long period of time are associated with various diseases. But, luckily, there are several foods that can help you lower triglycerides:
- Foods with good sources of omega-3: fish, seeds and olive oil;
- Foods rich in antioxidants: red fruits and citrus fruits;
- Foods rich in fiber: Cucumber and Green vegetables ;
- Prebiotics: natural yogurt and kefir;
- Whole grains: oats and rye.
Most people with imbalances in triglyceride levels do not have symptoms. But more sensitive people may experience dizziness, headache and tingling.
Which drink to lower triglycerides?
Changing dietary habits is usually recommended to lower triglyceride levels. A specific drink alone cannot guarantee a significant reduction in triglycerides. However, certain beverage choices can contribute to a healthy diet, which can indirectly help maintain healthy triglyceride levels. Water is always the best option For hydration and consumption Green tea or herbal tea without sugar May also be beneficial due to their antioxidant properties. It is important to avoid added sugar in sugary drinks, sodas and fruit juices, as excessive sugar consumption can contribute to high triglyceride levels. It is important to consult a healthcare professional for individualized advice on triglyceride management and adopt an overall lifestyle that includes a balanced diet, regular physical activity, and other recommended health measures.
How to reduce triglyceride levels quickly?
In order to reduce triglyceride levels quickly, it is necessary to adopt lifestyle changes, with an emphasis on a healthy diet. Limit sugar consumption Added, refined carbohydrates and alcohol can significantly contribute to the reduction of triglycerides. Integrate more Foods rich in omega-3 fatty acidsSuch as fatty fish, nuts and seeds, can also be beneficial. Increase physical activityLike regular walking, fat can help boost metabolism. Furthermore, maintain Maintain a healthy weight, manage stress and avoid smoking are important factors in supporting overall metabolic health. However, it is important to consult your doctor before making any significant changes in diet or lifestyle to ensure that these adjustments are appropriate and without risk to personal health.
What causes elevated triglyceride levels?
Triglycerides in your body may be elevated when you have one or more of the following risk factors:
- Obesity
- excessive consumption of alcohol;
- Sedentary lifestyle or lack of physical activity;
- stress and anxiety;
- genetic diseases;
- take medicine.
To lower the level of triglycerides in the blood, you should reduce stress, eat a healthy diet without excess, avoid alcohol, control your weight, exercise, eat. Reduce consumption of omega-3 rich foods Fatty protein and refined carbohydrates. It is important to check your triglyceride levels regularly to act at the right time. If your levels are high, consult a healthcare professional to lower your triglycerides.
What foods should you avoid if you have high triglycerides?
In case of high triglycerides, it is recommended to avoid certain foods that may contribute to increased triglyceride levels. Added sugar and refined carbohydrates, as found in them Soda, candy, pastries and processed foodsshould be reduced, as it can cause a rapid rise in triglycerides. Saturated fat present in fatty meats, High-fat dairy products and fried foods But should be limited. Trans fatty acids, often found in processed foods and industrial snacks, should be avoided as much as possible. It is recommended to limit the consumption of alcohol, ie alcohol May contribute to an increase in triglycerides. Choose a rich diet Fruits, vegetables, whole grains, fatty fish, nuts and seeds May help maintain healthy triglyceride levels. However, dietary recommendations may vary based on individual circumstances, and it is advisable to consult a healthcare professional for individual advice.
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