If you occasionally feel like you have a hangover after not drinking or are unwell, you may have too much triglyceride. The best way to be sure that you are well is to have a blood lipid test.
If it turns out that your triglyceride level is too high, it is imperative that you lower it to the risk of developing heart problems.
How to lower your triglyceride level?
Above all, you should know that triglycerides are fats resulting from the various transformations of sugars and alcohol in the liver. These are lipids used as a source of energy by the body. These triglycerides are stored in the fatty material of the body, that is, in fat.
In order to lower the level of triglycerides in your body, you must adopt a healthy lifestyle. Thus, you must eat healthy and balanced by advocating for example the intake of omega 3. Also, it would be preferable to completely stop snacking. In addition, you should gradually start to play sports. In addition to keeping you in good health, a regular physical activity will significantly lower your triglyceride levels.
What foods to avoid for triglycerides?
If you have too high a triglyceride level, you should avoid foods that promote its production. You should therefore reduce your consumption of sugar, since it is converted into a triglyceride once in the liver. The WHO recommends that people with hypertriglyceridemia consume a maximum of 5 grams of sugar per day.
The alcohol is also a product to be absolutely avoided. Indeed, several studies show that excessive consumption can quickly increase triglyceride levels. As for the recommended daily measures, you can only consume 34 cl of beer, 12.5 cl of wine or 4.5 cl of spirits. If you have hypertriglyceridemia, you should also stop smoking.
Another food to avoid is red meats and fatty products. These include, among others, cold cuts, whole dairy products, margarines and butters, fast foods, etc. You must therefore do without anything that contains too much fatty acid.
What Causes High Triglyceride Levels?
Hypertriglyceridemia is found in two forms: the primary form which is due to an anomaly of genetic origin. The secondary form is more common and has several origins, namely:
- very bad eating habits (excess alcohol, fat and sugar)
- metabolic disorders such as obesity or diabetes.
In addition, the consumption of certain drugs such as corticosteroids, antipsychotics or antiretrovirals can also be causes of hypertriglyceridemia.
What diet to do if you have a severe triglyceride?
High levels of triglycerides in the body can be the basis of many conditions, especially cardiovascular disease. To reduce this proportion, you can favor a diet rich in Omega 3. This component is found in large part in oily fish or fish oil. They are particularly beneficial for the heart.
In addition, the consumption of foods rich in fibers also helps reduce the level of triglycerides in the body. They are found in apples, spinach, citrus fruits, whole grain breads as well as kidney beans, etc. It should be noted that fibers play an essential role in the absorption of fat in the body and rebalance the diet.
In short, excessive consumption of sugar, alcohol or fat can be at the root of a high level of triglyceride in your body. A healthy lifestyle and the practice of a regular sporting activity can make it possible to reduce this rate.