Diet for high triglycerides
The hypertriglyceridemia diet aims to limit consumption of simple sugars, alcohol and saturated fats to lower blood triglyceride levels.
The main points of the hypertriglyceridemia diet are:
maintaining or achieving a healthy weight;
Choose the right sources of fat.
limit alcohol and simple sugars;
fight a sedentary lifestyle;
follow a diet rich in fiber;
Preventing cardiovascular disease.
Hypertriglyceridemia: a diet to lower triglycerides
The diet recommended in case of hypertriglyceridemia as a first-line treatment should be followed before starting drug treatment.
In fact, the body finds in our food what it makes of triglycerides. It will therefore be necessary to promote foods that reduce triglyceride synthesis and limit the consumption of foods that increase it.
It is recommended to consume more than:
These recommendations should be supplemented with regular physical activity.
Omega-3, especially of marine origin, has many beneficial effects on health. We know its anti-inflammatory effect, but it also helps lower triglyceride levels and protect arteries from atherosclerosis.
It is recommended to consume 1 g of EPA and DHA per day, and up to 4 g in case of severe hypertriglyceridemia.
By eating 3 servings of 150gm of oily fish per week, this intake is easy to achieve.
Examples of meals that provide 1 gram of EPA and DHA:
130g canned white tuna;
150 grams of trout
150 grams of sardines
150 grams of salmon
150 grams of herring.
Cereals and products made from whole wheat flour are excellent choices for people with hypertriglyceridemia.
Here are some whole grain foods to eat if you have high triglycerides:
Wholemeal bread and whole wheat derivatives: sandwich bread, burger buns, bagels, etc. ;
breakfast cereals made from oat bran or rich in fiber;
cooked grains: bulgur, brown rice, quinoa, barley, millet;
pasta made from whole wheat flour or lentil flour;
wheat germ and oat bran;
Home cooking with whole wheat flour.
Fruits and vegetables
Fruits and vegetables should have a preferred place in case of hypertriglyceridemia.
Thanks to its richness in water, fiber and micronutrients, it makes it possible to feel full without saving a lot of calories.
In addition, the antioxidants and fiber they contain protect the body from the risk of cardiovascular disease.
Eating enough fruits and vegetables allows you to eat fewer sugary products, fats and carbohydrates that contribute to high triglycerides in the blood. You should eat at least 5 servings of fruits and vegetables daily.
Equivalent to serving of fruits and vegetables:
1 apple, pear or orange;
Two slices of pineapple
250 grams of strawberries
1 salad bowl
250 grams of green vegetables
10 small Brussels sprouts.
Animal products contain protein but also saturated fats. You should consume them in reasonable amounts and be sure to replace them regularly with plant-based protein sources, such as:
vegetable milk and dairy products made from vegetable milk;
Other foods recommended in case of hypertriglyceridemia
Spices and herbs
Fat table to avoid or prefer in case of hypertriglyceridemia
In the case of hypertriglyceridemia, there are some fats that should be avoided on a daily basis. There are healthy alternatives to replace it.
It is preferable to eat sources of monounsaturated and omega-3 fatty acids
Nuts and walnut oil
Almond and Almond Butter
Hazelnuts and hazelnut butter
Cashew and cashew butter
Sources of Omega 6
Consume in moderation
Sun flower oil
Grape seed oil
wheat germ oil
Limit sources of saturated and trans fatty acids
Products of animal origin: meat, cold cuts, dairy products, etc.
Hard margarine and hydrogenated oils
Store-bought pastries, pastries, bakeries or cookies
Fried and breaded products
Ready meals and industrial preparations
What foods should you avoid if you have high triglycerides?
Foods to avoid to lower triglyceride levels are:
trans and saturated fats;
As part of the hyperlipidemia diet, attention should be paid to limiting the consumption of these foods and other risk factors.
Triglycerides are transported in the blood by 5 types of lipoproteins, made from the fats we eat. By controlling the amount and quality of fats in the diet, it is possible to reduce the production of lipoproteins and thus reduce the level of triglycerides.
For this, it is necessary to limit fat consumption to 30% of the total daily energy intake. No more, no less.
It is very important to pay special attention to the list of ingredients and nutritional labels of food products.
The hypertriglyceridemia diet aims to increase the consumption of unsaturated fatty acids at the expense of saturated and trans fatty acids. Unsaturated fatty acids increase the level of good cholesterol (HDL) and reduce the risk of cardiovascular disease. Saturated and trans fatty acids increase the level of bad cholesterol and the phenomenon of atherosclerosis.
Most people are unaware of this, but consuming simple sugars found in many foods can cause hypertriglyceridemia.
To lower your triglyceride levels, here are the sources of simple sugars to avoid:
White sugar, brown sugar, brown sugar.
Glucose-fructose syrup, honey and maple syrup.
jam, fruit jelly and spreads;
breakfast cereals and classic cereals;
store-bought pastries, pastries, biscuits and cakes;
flavored beverages made from milk, nectar, or syrup;
juices and sweet fruit compotes;
Sauces, ketchup, barbecue, marinade.
Liquor, soft drink, cocktail, etc.
Reasonable consumption of red wine can have beneficial effects on cardiovascular health. However, drinking more than 20 grams of alcohol per day can lead to high triglycerides in the blood.
It is therefore recommended that men drink no more than one glass of alcohol per day, as it is for women. In some people who are more sensitive to alcohol, complete abstinence from alcohol is required.
One serving of alcohol is:
250 ml of beer
12 cl of wine
2.5 cl of strong alcohol.
Like simple sugars, refined products are linked to hypertriglyceridemia and insulin resistance.
Refined products to avoid to reduce triglycerides are:
bread and cereal products made from white flour;
Rusk, sandwich bread, burger bun, baguette, etc. ;
Couscous and gnocchi.
instant or precooked rice, risotto rice, and vermicelli rice;
Potato without peel
Classic breakfast cereals
Other foods not recommended for high blood lipids
industrial and processed meals;
The Anti-triglyceride Diet: Our List to Lower Triglycerides
Here is a list of anti-triglycerides:
Morning - Chamonix breakfast
Yogurt, flaxseed, granola, apple, whole wheat bread, peanut butter, soy milk
Felote onion, bagel and smoked salmon, crunchy green lettuce, yoghurt with vegetable sterols and orange wedges.
Breaded fish fillet, barley risotto, spinach with raisins, apple compote, two pieces of oatmeal cookies.
Lowering triglycerides: practical daily tips
Promote low-calorie foods
As we saw earlier, achieving a healthy weight and reducing your waist circumference can lower your triglycerides.
To follow a low-calorie diet without deprivation, all you need to do is to prefer foods with a lower energy density (fruits, vegetables, low-fat dairy products, legumes, etc.) and avoid high-calorie foods that are high in fat and carbohydrates (refined products, sweets, alcohol). and so on).
Losing excess weight can lead to harmful infections in the body. It is recommended that you do not lose more than 1.5 kg per week and that you be accompanied by a nutritionist to lose weight properly.
Reduce physical inactivity
A sedentary lifestyle is associated with an increased risk of overweight and obesity and the development of associated diseases. Physical inactivity also leads to hypertriglyceridemia. It is therefore recommended to engage in 30 minutes of physical activity, 5 times a week.
Some thoughts on physical activity:
Use the stairs whenever possible;
Get off at one stop before the usual mode of transportation stops and walk to work;
do not take the car on short trips;
Take a digestive walk after your meal during your lunch break;
Organize a picnic or bike ride with friends whenever you get the chance.
Replace all products made with white flour with products made from whole wheat, kumut, spelled, etc.
Use extra virgin olive oil and rapeseed oil for the recipes
Cook as much as possible and avoid prepared and processed dishes
Replace sweets and pastries with fruits, homemade sweets or low-fat dairy products
Sweeten desserts with dried fruits, homemade fruit compote, or fruit juices
Replace meat with legumes in soups, salads, dishes and sauces
Choose lean cuts of meat and replace meat with fatty fish at least twice a week
For snacks, it is preferable to eat oilseeds rich in omega-3 and monounsaturated fatty acids: walnuts, pistachios, almonds, hazelnuts, cashews and Brazil nuts.
Moving Ahead: Connect Hyperlipidemia, Isolated Hypercholesterolemia and Hyperlipidemia
People with hypertriglyceridemia may also have high levels of total cholesterol and "bad" cholesterol. For advice on this topic, see the Hypercholesterolemia Diet sheet.
A high level of fats in the blood, including cholesterol and triglycerides, can cause hyperlipidemia. To learn more, see our factsheet on cholesterol and triglycerides: Hyperlipidemia.
If you need to lose weight, see the Weight Issues fact sheets - Obesity and Overweight.