Triglycerides are a fat molecule in the body. Elevated triglycerides may be normal. And it can predispose to the development of atherosclerosis, cardiovascular diseases. There are no specific symptoms with an increased concentration of triglycerides, so only tests can confirm this fact. The normal indicator is no more than 1.7 mmol / l. We will analyze the most effective ways to reduce triglycerides in the blood, which you can start using today.
Causes of High Triglyceride Levels
There are the following reasons for the increase in the concentration of triglycerides in the blood:
- excessive consumption of alcoholic beverages;
- genetic predisposition;
- taking certain medicines;
- thyroid disease;
- kidney failure;
- rheumatological diseases (including systemic lupus erythematosus, for example).
Give up sweets
Simple carbohydrates are especially dangerous. These are sugars that immediately enter the bloodstream and are not broken down. You need to give up not only sugar itself, but also sugar-containing products. The most dangerous are sweet carbonated drinks, sweets, flour products, yoghurts with additives. Sugar can be replaced with sweeteners. These are substances that have a sweet taste, but a lower calorie content.
Learn to find hidden sugar
The composition may not directly indicate that sugar is contained in such and such an amount. Most additives and preservatives are sweet and harmful. Corn syrup, cane sugar, honey, molasses — these are all foods that contain sugar in large quantities. Sucrose, dextrose, fructose are varieties of sugars in nature. Excessive consumption of them leads to weight gain.
Eat more fiber
Fiber is a complex carbohydrate or dietary fiber that is not affected by digestive enzymes but is a necessary component of normal digestion. Foods with fiber allow you to not feel hunger for a long time. Also, this dietary fiber helps to eliminate fat in the feces and reduce the absorption of triglycerides.
Just the Right Fats
The diet should contain a sufficient amount of poly- and monounsaturated fats. These are olive and sunflower oil, fish, walnuts, red caviar, flax seeds, sprouted wheat grains. Trans fats are harmful, they are a type of fat that is not absorbed by the body and leads to an increase in the concentration of bad cholesterol. The minimum amount is found in dairy products, in meat. They are present in large quantities in french fries, hamburgers, pasties, cakes, popcorn, mayonnaise, and chips. They should, if not completely eliminated from the diet, then at least minimized.
Better fish than meat
All fish products contain omega-3s. These are unsaturated fatty acids that are part of the cell membrane and blood vessel cells. Omega-3 is not synthesized in the body and comes only from food. The largest amount is found in fish oil — 99.9 g per 100 g. Omega-3 is also found in cod liver — 15 g, mackerel — 5.3 g, tuna — 3.2 g, trout — 2.6 g per 100 g For comparison, in dairy products, eggs, the content of omega-3 is not more than 1 g per 100 grams of product.
Nuts for a snack
Nuts are also foods that are high in omega-3s. Walnuts contain 6.8 g of unsaturated fat per 100 g of product. In addition, these nuts contain a large amount of potassium, magnesium, iodine and other essential micro and macro elements. The daily norm of a walnut is no more than 12 pieces. Also useful are cashews. The content of omega-3 in them is about 0.2 g.
Add greens to your diet
A significant amount of omega-3 is also found in seeds and greens: flaxseed — 18.1 g, cabbage — 180 mg, cauliflower — 104 mg, basil — 320 mg, spinach — 290 mg. In addition, the fiber in plant foods improves motility, reduces triglyceride absorption, and helps keep you feeling full longer.
In 2016, scientists from the city of Arkhangelsk conducted a study where it was proved that acute and chronic alcohol intoxication is accompanied by an increase in triglycerides in the blood. Such changes in lipid metabolism are characteristic only for the initial stages of intoxication, when there are no cirrhotic changes in the liver yet. That is, liver cells still retain their structure and functionality. An increase in triglycerides when drinking alcohol is due to the fact that there is an accumulation of acetic acid, which in subsequent transformations is involved in the synthesis of cholesterol.
Obesity is the excessive accumulation of fat in the form of triglycerides in the body. Weight loss will lead to normal lipid metabolism. To assess body weight, it is worth focusing on BMI. For a healthy person, it should not exceed 25. Effective weight loss is possible with a change in diet and sufficient physical activity.
Give up coffee
In 2022, a study was published showing that drinking more than 3 cups of espresso daily significantly increases blood triglyceride levels. Lipid metabolism was compared with those who did not drink coffee at that time at all.
It has been proven that stress is a predisposing risk factor for the development of obesity and lipid metabolism disorders. Stress leads to a violation of the secretion of insulin, some hormones, which leads to a violation of carbohydrate and lipid metabolism. Prolonged stressful situations are especially dangerous. Normalization of the state is possible under the supervision of a psychotherapist. Weight loss through dieting will not be effective.
Contact a doctor
It is possible that an increase in triglycerides in the blood is a marker of a serious illness, therefore, only after a complete examination can one determine the tactics of treatment. Sometimes elevated triglycerides are normal. This may be the case with familial hypertriglyceridemia. In addition, increased rates may be due to taking certain medications, pregnancy, and some concomitant diseases.
MedAboutMe also recommends reading the Triglycerides article for more information about the role of these fats in our bodies.
Effect of chronic stress on lipid and carbohydrate metabolism / Melikyan I.A. // Bulletin of modern clinical medicine — 2014
Lipid metabolism disorders in chronic alcohol intoxication / Solovyova V.A., Bichkaeva F.A., Solovyova N.V., Udovenkova L.P. // Journal of Biomedical Research — 2016