Like cholesterol, triglycerides are part of the lipid class. They mainly come from the liver’s conversion of sugar and alcohol. They can also form in the gut from lipid molecules in food. Triglycerides are insoluble in water and are associated with lipoproteins, chylomicrons or VLDL (very low density lipoprotein). or VLDL) to ensure their transport. When the level of triglycerides in the blood is abnormally high, it is called hypertriglyceridemia. A blood triglyceride level considered normal and safe for health is less than 1.7 mmol/L. A blood test can determine this level. A permanently superior outcome increases the risk of cardiovascular disease. Several factors can cause changes in blood triglyceride levels: age, weight, diet, smoking, alcohol use, physical activity, and certain medications, such as oral contraceptives.
stop drinking
Drinking more than the maximum recommended dose can lead to high triglycerides. To avoid this, it is recommended to drink no more than one serving per day, which is 34 cl (12 oz) of beer, 12.5 cl of wine (1/2 glass) or 4.5 cl of spirits (3 tablespoons). It is best to choose wine because it contains antioxidant polyphenols, which have a preventive effect on cardiovascular disease. People with significantly higher than normal triglyceride levels or who have some sensitivity to alcohol should avoid alcohol.
avoid high sugar foods
Along with alcohol, sugar is one of the foods to avoid hypertriglyceridemia. Industrial foods are sometimes high in carbohydrates, known as “hidden sugars.” Looking at the ingredient list makes it easier to make an informed choice. Foods that contain simple sugars at the top of the list should be avoided, as this means they are very high. It’s also important to be vigilant because manufacturers use different forms of sugar: glucose, sucrose, sucrose, galactose, fructose, and sorbitol.
Add omega-3 fatty acids to the menu
In addition to their proven role in reducing certain cardiovascular disease risk factors, omega-3s also help lower blood triglyceride levels. To obtain all the benefits, a daily intake of 1 g of EPA (= eicosapentaenoic acid) and DHA (= docosahexaenoic acid) is recommended. 2 to 3 meals per week containing fatty fish are enough to achieve this amount. Salmon, trout, mackerel, herring, sardines, tuna, swordfish and halibut are all good sources of omega-3 fatty acids. It’s also found in flaxseed or canola oil and walnuts.
reduce daily fat intake
Triglycerides are also formed from fatty substances, which is why it is important to limit your daily fat intake. Daily intake should not exceed 30% of total calorie intake. Saturated fatty acids should not exceed 7% of this ratio, and trans fatty acids should be less than 1%. As an indicator, women need about 65 grams of fat per day, while men should consume about 90 grams. It is important to favor unsaturated fats such as olive oil, macadamia nut butter, almond butter or avocado. Polyunsaturated fats, also known as omega-6, will also be added to the menu.
maintain a healthy weight
Being overweight occurs when energy expenditure is less than the amount of calories consumed. The production of triglyceride carriers, specifically VLDL (very low density lipoprotein), is then stimulated by excess calories. That’s why reaching a healthy or fitness weight is recommended.
