Triglycerides are a type of fat found in the blood that, in an empty head above 150 ml/dL, increases the risk of several serious complications, such as heart disease, heart attacks or strokes, especially if cholesterol levels are also high.
The main way to reduce triglycerides is to lose weight and adopt a healthy lifestyle, exercise regularly and maintain a healthy diet. However, as the lifestyle is very generic, here are 6 changes that need to be made to reduce triglyceride levels:
- The main cause of increased triglycerides in the blood is excessive sugar consumption.
- Because sugar that is not used by the body’s cells eventually builds up in the blood in the form of triglycerides.
Thus, it is ideal to avoid, as far as possible, adding refined sugar to food, as well as avoiding sugary foods such as chocolates, soft drinks, processed foods and different types of confectionery for example. See the list of high-sugar foods.
Increasing fiber intake helps reduce the absorption of fats and sugar in the gut, which helps reduce high triglyceride levels.
The main sources of fiber are fruits and vegetables, but nuts and cereals are other ways to get fiber in the diet. See a list of major foods high in fiber.
Like sugar, any other type of carbohydrate is also converted into triglycerides when not used by the body’s cells.
Thus, following a low-carb diet, i.e. with a low-carb theory, has shown good results in decreasing high levels of triglycerides in the blood, especially by avoiding the consumption of simple carbohydrates, present in bread, rice or pasta. Check out our comprehensive guide to a low-carb diet and how to do it.
In addition to improving fitness and promoting better cardiovascular health, regular exercise also helps increase HDL cholesterol levels, which are directly related to triglyceride levels. Therefore, when HDL levels are high, triglycerides tend to decrease and normalize.
Physical activity also increases caloric expenditure, causing the body to consume more sugars and carbohydrates in the diet, reducing the chances of becoming triglycerides.
The most suitable exercises are aerobics, such as running, walking or jumping, and should be practiced daily for at least 30 minutes. See 7 examples of aerobic exercises you can try.
Regular eating helps normalize insulin production, which is a hormone produced by the pancreas and is responsible for helping to transport sugar to cells, causing it to be used and not to accumulate in the form of triglycerides.
Omega 3 is a type of healthy fat that helps maintain cardiovascular health and, according to some studies, seems to help reduce triglyceride levels in the blood, especially when ingesting 2 foods high in this fat a week.
The main sources of omega 3 are fatty fish, such as tuna, salmon or sardines, but can also be found in nuts, chia seeds and flaxseeds, for example. In addition, it is also possible to supplement omega 3s, ideally under the guidance of a doctor or nutritionist.
Learn about other omega-3-rich foods, their benefits, and the recommended amounts.
Check out our nutritionist’s other tips for adjusting diet and reducing triglycerides:
How to know the risk of having a heart attack
Infarction is a serious complication that occurs most often in people with high triglycerides, especially when there is accumulation of fat in the stomach. If this is your case, check your risk of developing heart disease, diabetes or heart attack with our calculator:
Symptoms of high triglycerides are not always present, however, some signs may indicate that triglycerides are the accumulation of fat in the abdomen and other parts of the body and the appearance of small pale-colored pockets that form on the skin, especially around the eyes. elbows or fingers called xanthelasma.
Learn more about possible signs and symptoms that may occur in high triglycerides.
Having high triglyceride levels during pregnancy is normal. During this phase it is normal for triglycerides to triple, but yet regular physical activity and reduced intake of fats, carbohydrates and sugars are important.