Nutrition and triglycerides

Triglycerides They are a type of fat that we can ingest through our diet (fatty foods) and the liver also produces them when we consume excess energy or calories. These leftover calories are stored in the form of triglycerides.

Treatment aimed at reducing triglycerides includes modifications both in lifestyle (quitting tobacco, practicing regular and moderate physical exercise, avoiding overweight or obesity, avoiding alcohol consumption) and in diet. It is advisable to adapt the caloric intake to the needs of the person to achieve a healthy weight and control the amount of fat and simple sugars ingested to prevent them from being transformed into triglycerides.

Here are a series of dietary recommendations for reducing triglycerides in your daily diet along with a table to serve as a guide.

Reduce triglycerides in the diet

• Adjust diet to caloric needs individually and maintain a healthy weight.
• Eliminate any type of alcoholic beverage to avoid hepatic triglyceride synthesis.
• Reduce your intake of dietary fat, especially saturated fat. To make it:
  • Choose lean meats and remove visible fat before cooking
  • Defatting cold meat or poultry broths
• It is recommended to increase the consumption of fish to the detriment of meat. Increase weekly fish consumption to four servings and choose blue fish for two days.
• It is recommended to use seed oils (olive, sunflower, ...) both for cooking and for dressing dishes, against butter or margarine.
• Avoid excess simple carbohydrates (sugar and derivatives, pastries, pastries, honey, sugary carbonated drinks, packaged juices, ...) since they increase triglyceride levels.
• Reduce the consumption of simple sugars by substituting sugar or honey for sweeteners and replacing sugary drinks with their light version.
• It is recommended to increase the consumption of fiber and natural antioxidants:
  • take at least 2 pieces of fruit a day (preferably with skin or pulp).
  • Choose preferably whole grain products. Bread, rice, pasta, ...
  • Increase the consumption of legumes 1-3 times a week
  • Eat 2 servings of vegetables or salad a day (preferably one raw and one cooked) as a main dish or side dish.
• Avoid excessively fatty culinary preparations such as casseroles, stews, fried foods, and batters. Prefer iron, roast, oven, papillotte, steam, boiled or poached.