Dieting against high triglycerides: what to eat
Other triglycerides are a cardiovascular risk factor independent of other conditions that can threaten the heart and arteries. Let's find out how to combat them with diet. Having high triglycerides endangers cardiovascular health. This is proven by years of studies that have associated hypertriglyceridemia (this is the technical term for other triglycerides in the blood) with the risk of cardiovascular disease, also revealing that it may be a risk factor independent of other dangerous conditions, such as high cholesterol. Diet can also help fight them: you just need to know what to eat and what not to eat. Be careful, however: the diet against triglycerides others should be included within a healthy lifestyle also from the point of view of physical activity, and there is no shortage of cases in which it is advisable to take medications or supplements.
High triglycerides and cardiovascular risk
To be considered optimal, blood triglyceride levels should stay below 150 mg/dL. Failure to do so would result in an increased risk of coronary artery disease, and more. In fact, scientific analyses have calculated that for every increase in triglycerides of 88.5 mg/dL, the risk of death due to cardiovascular problems increases by 13%, and that in the case of coronary artery disease triglyceride levels at or above 150 mg/dL are associated with increased mortality over the next 22 years. Finally, fasting triglyceride levels are associated with the short- and long-term cardiovascular risk run by patients taking statins after acute coronary syndrome, and nonfasting triglyceride levels have also been associated with increased risk of ischemic stroke.
High triglycerides and atherosclerosis.
Triglycerides, like cholesterol, are also involved inatherosclerosis, the process that leads to the formation of so-called atherosclerotic plaques. Coming into play are so-called "remnants" that are formed during the transport of triglycerides from the liver and intestine to other tissues; the hypothesis is that these particles increase inflammation and promote coagulation both in blood vessels and in their walls, where they are captured by macrophages (cells of the immune system) ultimately promoting the formation and progression of atherosclerotic plaques. It also appears that other triglycerides are also associated with higher concentrations of LDL (the "bad" cholesterol) particles that are more at risk for atherosclerosis, reduced HDL (the "good" cholesterol) particles, and other alterations that may accelerate the process of atherosclerosis; for example, particles richer in triglycerides appear to be more easily oxidized, and triglycerides appear to exert a more direct effect on the inflammatory response.
Fighting high triglycerides with diet
For all these reasons, keeping triglyceride levels in the normal range helps protect cardiovascular health. You can do this through diet by following a few rules:
- limit consumption of saturated fats (such as those found in meat, milk and their derivatives) and replace it with that of the healthier monounsaturated (such as those found in extra virgin olive oil) and polyunsaturated fats (particularly Omega 3 from fish);
- Reduce total consumption of carbohydrates, particularly those found in pasta, bread and similar foods. In fact, blood triglycerides are derived not only from dietary fat but also from carbohydrates;
- Reduce consumption of simple sugars, such as common table sugar and that found in foods such as baked goods and other industrial products (e.g., ketchup);
- Reduce alcohol consumption.
Added to these tips are those of increasing daily physical activity, not smoking and reducing, if necessary, weight . Finally, several guidelines suggest the intake of Omega 3, polyunsaturated fatty acids associated precisely with the ability to control blood triglycerides.
Sources: Catapano Al et al. 2016 ESC/EAS Guidelines for the Management of Dyslipidaemias. Eur Heart J. 2016 Oct 14;37(39):2999-3058. doi: 10.1093/eurheartj/ehw272 Handelsman Y, Shapiro MD. TRIGLYCERIDES, ATHEROSCLEROSIS, AND CARDIOVASCULAR OUTCOME STUDIES: FOCUS ON OMEGA-3 FATTY ACIDS. Endocr Pract. 2017 Jan;23(1):100-112. doi: 10.4158/EP161445.RA Jain AP et al. Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci. 2015;19(3):441-5. MedlinePlus. Triglycerides. https://goo.gl/NP56Bi. 5/29/18 Friuli Venezia Giulia Autonomous Region. Cholesterol and Triglycerides - A Mini-Guide. https://goo.gl/vP2eSD. 5/29/818 Image: Pixabay.
