When we talk about lipids (or fats) in the blood, we almost always think of cholesterol.However, you have just had a blood test and the results show a high ‘triglyceride’ level. Perhaps you had never paid attention to this, but you should know that triglycerides represent the main type of fat found in the blood. They are not bad, since our body produces them regularly and stores them in fat cells to provide energy to the body between meals. However, when you eat, the body converts all the caloriesthat you don’t need to use right away in triglycerides. Consequently, if you regularly eat more calories than you burn, they will be released in greater proportions of fat than you need.
It is recommended to keep your levels in the normal range (below 150 mg/dl), since high levels are associated with an increased risk of cardiovascular disease and pancreatitis.This is because they help cholesterol to deposit in the arteries, which consequently narrow and harden, a condition that increases the risk of a heart attack or stroke.
The main risk factorsto have high levels of triglycerides can be genetic inheritance, a diet rich in fats and sugars or with excess calories, alcohol consumption, being overweight, and sedentary lifestyle. But the same lifestyle choices that promote overall health can also help lower triglycerides. Among these options, food is undoubtedly a key factor.
If you take into account the foods you should avoid when planning your menus, you will be able to balance their levels and restore their values within healthy limits. Here we leave you your new food blacklist .
FOODS TO AVOID IF YOU HAVE HIGH TRIGLYCERIDES
-Avoid saturated fats(those that are presented in various products of animal and vegetable origin)
Processed meats (sausages, ham)
Whole dairy products (butter and cream or whole milk)
Plant-based foods (palm oil and coconut oil)
Food precooked foods such as chips, dumplings, croquettes
-Avoid simple sugars (along with alcohol, they increase hepatic synthesis of triglycerides)
Fructose and sweeteners
Eliminate alcohol, both distilled and fermented (wine and beer)
– Refined carbohydrates:made with white flour, they greatly increase triglyceride levels.
If consumed, control your portion . They should always be whole grains, trying to take them as a side dish instead of as a main dish. The most recommended are: