How do you lower triglyceride levels?
Triglycerides are essential for the body: they are an important energy reserve. However, it can be harmful to health when it is present in excessive amounts in the blood.
How do you lower triglyceride levels? : Understand everything in two minutes
What are triglycerides?
Like cholesterol, triglycerides are part of the class of fats. It mainly comes from conversion by the liver to sugars and alcohol. It can also form in the intestine from fat particles in food. Triglycerides are insoluble in water and bind to lipoproteins, chylomicrons, or VLDL (Very Low Density Lipoprotein, or Very Low Density Lipoproteins), to ensure their transport. When the level of triglycerides in the blood
is abnormally high, it is called hypertriglyceridemia. The amount of triglycerides in the blood that is considered normal and safe for health is less than 1.7 mmol / l. A blood test can determine this level. A superior result permanently increases the risk of cardiovascular disease. Several factors can cause different levels of triglycerides in the blood: age, weight, diet, smoking, alcohol, physical activity, and certain medications such as oral contraceptives.
stop drinking alcohol
Drinking more than the maximum recommended dose can cause your triglycerides to rise. To avoid this situation, it is recommended that you drink no more than 1 serving of alcohol per day, which is 34 cl (12 oz) of beer, 12.5 cl of wine (1/2 cup), or again 4.5 cl of spirits (3 large spoons). It is better to choose wine, which, thanks to the antioxidants it contains, polyphenols, has preventive effects on cardiovascular diseases. A person whose triglyceride level is much higher than normal or who has some sensitivity to alcohol should abstain from alcohol.
Avoid foods that are high in sugar
Sugar is one of the foods that should be avoided in case of hypertriglyceridemia like alcohol. Artificial food products sometimes contain a lot of carbohydrates, which are called "hidden sugars." Checking the ingredient list makes it easy to make wise choices. Foods with simple sugars at the top of the list should be avoided because this means they are present in very large amounts. It is also important to be careful because manufacturers use sugar in different forms: glucose, sucrose, sucrose, galactose, fructose and sorbitol.
Some foods to avoid
White sugar, raw sugar, brown sugar, brown sugar, maple syrup, corn syrup, honey, molasses, jam, jelly, chocolate and hazelnut (Nutella), caramel, chocolate, pastry, chocolate, sweet cereal, cereal bars (granola) Cakes, muffins, biscuits, candy, barbecue sauce, ketchup, sweet pickles, chocolate milk, frozen milk, ice cream, soy or soy drinks (vanilla, chocolate, strawberry), fruit juice (with or without added sugar), sweet compote Fruit, fruit canned in sweet juice, alcoholic drinks (aperitif), wine drinks (chilled), soft drinks.
Put Omega 3 on the list
In addition to its proven effects in reducing certain risk factors for cardiovascular disease, omega-3 helps reduce triglyceride levels in the blood. In order to reap all the benefits, it is recommended to consume 1 gram of EPA (= eicosapentaenoic acid) and DHA (= docosahexaenoic acid). In a week, between 2 and 3 meals consisting of fatty fish are sufficient to reach this amount. Salmon, trout, mackerel, herring, sardines, tuna, swordfish, and halibut are all good sources of omega-3s. It is also found in linseed or canola (rapeseed) oil and in walnuts.
Reduce your daily fat intake
Triglycerides are also made of fatty substances, which is why it is important to limit your daily fat intake. The daily intake should not be more than 30% of the total calorie intake. Saturated fatty acids should be no more than 7% of this percentage and less than 1% for unsaturated fatty acids. As an indication, a woman needs about 65 grams of fat per day while a man should consume about 90 grams. It is important to prefer unsaturated fats such as olive oil, macadamia butter, almond or avocado butter. Polyunsaturated fats, also called omega-6, should also be added to the list.
Maintain a healthy weight
Weight gain occurs when there is less energy expenditure than the amount of calories consumed. The production of triglyceride transporters, particularly VLDL (Very Low Density Lipoprotein), is then stimulated by the extra calories. This is why it is advisable to reach a healthy weight or a healthy weight.
Waist circumference is also a good indicator of triglyceride levels in the blood: the higher it is, the greater the risk of developing hypertriglyceridemia.