Foods to lower triglycerides
What kind of foods are the most used to maintain or lower triglycerides?
What foods should you choose?
Find out the details at Cardiosmile Chile.
Si fuiste a realizarte un perfil lipídico y el médico dijo que tus niveles de triglicéridos estaban elevados, no te preocupes, aquí te contamos cómo llevar tus triglicéridos a rangos normales, alimentándote de manera saludable.
Pero antes de comenzar, debes recordar que los triglicéridos son un lípido producido por el hígado y que se encuentran en nuestra sangre para aportar energía al cuerpo. Asimismo, cuando ingerimos alimentos, el organismo convierte las calorías que no necesita usar en triglicéridos y los almacena en las células del cuerpo.
La alimentación es un factor fundamental para llevar un estilo de vida saludable y para mantener a nuestro organismo en equilibrio. Y es que la alimentación afecta directamente la utilización de grasas de nuestro organismo, de ahí la importancia de mantener el equilibrio entre lo que consumimos, la calidad de los nutrientes y la cantidad de actividad física que realicemos.
Entonces, como primer punto a considerar: no consumas más calorías de las que requiere tu cuerpo ya que todas las calorías que no necesita utilizar de inmediato son convertidas en triglicéridos. Recuerda que las dietas altas en calorías estimulan la producción de triglicéridos en el hígado, pudiendo generarse la llamada hipertrigliceridemia (elevación anormal de triglicéridos).
If you went to make a lipid profile and the doctor said that your triglyceride levels were high, do not worry, here we tell you how to take your triglycerides to normal ranges, feeding you in a healthy way.
But before starting, you must remember that triglycerides are a lipid produced by the liver and found in our blood to provide energy to the body. Likewise, when we eat food, the body converts the calories it does not need to use into triglycerides and stores them in the cells of the body.
Food is a fundamental factor to lead a healthy lifestyle and to keep our body in balance. And is that food directly affects the use of fats in our body, hence the importance of maintaining the balance between what we consume, the quality of nutrients and the amount of physical activity we perform.
So, as a first point to consider: do not consume more calories than your body requires since all the calories you do not need to use immediately are converted into triglycerides. Remember that high-calorie diets stimulate the production of triglycerides in the liver, which can cause the so-called hypertriglyceridemia (abnormal elevation of triglycerides).
Therefore, if you have already done the lipid profile, you must identify in what range your triglycerides are. If you have not done the exam, visit your doctor to give you an order, remember that dyslipidemias have no symptoms.
Normal: Less than 150 mg / dL.
High limit: 151-200 mg / dL.
High: 201-500 mg / dL.
Very high: Levels higher than 200 mg / dL are associated with an increased risk of cardiovascular disease (CVD).
So, to lower your triglyceride level, the first thing you should do is pay more attention to your diet:
1.- Eat what your body needs: it is not about eating more or less, it is about understanding what your body needs and listening to it so as not to overdo it. Remember that after eating, your body stores the calories it does not immediately use as triglycerides.
Pay attention to the portions of each food you eat. Another technique is choosing smaller dishes or cooking the right amounts, so do not be tempted.
2.- Diet low in saturated fats: when choosing what you are going to eat, keep in mind that saturated fats are not at all healthy, so try to avoid those foods that contain them.
This type of fats is present in products of animal and vegetable origin, which we recommend to eliminate or reduce as much as possible. Some products that contain saturated fats are:
- Fat meats
- Processed meats (ham, sausages, hamburgers, mortadelas, etc.)
- Whole or high-fat dairy products (such as cream, whole milk, butter, etc.)
- Plant-based foods such as coconut oil or palm oil, among others.
3. Avoid foods that contain trans fats such as:
- Processed snacks (chips, roasted potatoes, twigs and similar products)
- Precooked frozen foods (pre-fried potatoes, croquettes, etc.)
4. Avoid consuming simple sugars: these are found in sugary drinks, soft drinks, ice cream, white sugar, fructose (very present in commercial fruit juices) and alcohol. All these products increase the production of triglycerides in the liver.
5.- Decrease the consumption of foods prepared with refined flours: white rice, pasta and bread made with white flour increase your triglyceride levels.
What foods to choose to lower triglycerides?
If you usually consume the products mentioned above, we recommend you make a change in your eating habits to lower your triglycerides naturally with fresh and healthy foods.
1. Foods rich in monounsaturated fatty acids such as:
- Nuts (almonds, hazelnuts, peanuts)
- Fruits like avocado
- Extra virgin olive oil and canola oil
2. Foods rich in omega-3 fatty acids such as:
- Blue fish such as mackerel, tuna, sardine, among others
- Cold-water fish such as salmon
- Pumpkin, chia or linseed seeds
- Keep in mind that although the market is rich in products enriched with omega-3, it will always be healthier to eat foods that contain it naturally (such as those already indicated).
3.- Choose reduced fat products:
- Red meats without fat
- Chicken without skin
- Yogurt and skim milk
- Low fat cheeses
4.- Prefers whole grain or whole grain products: if you are a fan of pasta, bread or rice, it is not necessary to leave them completely, you should only avoid those that are made with refined white flour. Instead, you can consume moderate amounts of whole grains such as: 7-grain breads, whole wheat pasta, brown rice and other tasty and healthy grains such as quinoa, barley, oats, etc.
5.- Eat foods rich in dietary fiber: they are ideal to control your triglycerides and LDL cholesterol or bad cholesterol. Some of these foods are:
- Legumes (beans, lentils, chickpeas, etc.)
- Pumpkin seeds
- Rice bran
- Oat bran
- Fresh fruits and vegetables
Gradually add dietary fiber to your diet and keep in mind that when you increase the consumption of dietary fiber, it is necessary to increase the consumption of water to avoid digestive disorders.
6.- Consumes proteins of vegetal origin
If you definitely want to leave the meat in general or decided to reduce its consumption considerably, you can resort to proteins of vegetable origin. These will bring great benefits to your body and the best thing is that they are low in fat.
Where can you find vegetable protein? In legumes such as lentils, beans, chickpeas and all those products derived from soybeans. Incorporate them into your diet and you will see how these foods will help you lower triglycerides and cholesterol.
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Cardiosmile is a natural food free of gluten, fat, sodium, lactose, calories and sugar, so anyone can consume it, even children from 5 years of age. Each sachet of Cardiosmile contains 2 g of phytosterols, the recommended daily allowance to lower cholesterol and triglycerides. You just have to add a Cardiosmile sachet to the food you prefer and that’s it. Thanks to its unique formula in the world, you will be contributing to lower LDL cholesterol by 12% and triglycerides * by 14% * without altering the smell or taste of your meals.
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* AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289