We have read a lot about high cholesterol and are aware of it, but high triglycerides level?
In this article, will discuss about the impact of high triglycerides on health and specifically on cardiovascular health, what foods can increase triglycerides level and what diet can lower it.
Triglycerides:
Our diets provide us with fats called triglycerides. Triglycerides make up the majority of the fats in our diet, including butter. Triglycerides are produced in your body by excess calories, alcohol, and sugar. Your body keeps them in fat cells all over your body. Triglycerides are utilized by the body when it is deficit.
Individuals with hypertriglyceridemia (high triglyceride levels) may be more susceptible to heart and vascular (blood vessel) diseases. This covers stroke and heart attack.
The CDC states that a triglyceride level of less than 150 mg/dL is ideal; borderline levels can be as high as 199 mg/dL; above 200 mg/dL is considered high; and over 500 mg/dL is very high.
Triglyceride levels must be checked regularly to avoid any undesirable circumstances.
Triglycerides vs Cholesterol:
The food you eat contains triglycerides and so does your body also. Excess fat is converted into triglycerides and stored under the skin, while Triglycerides keep circulating in your body. These fat molecules help to transport fat all along your body. But their elevation is dangerous for heart health.
Cholesterol is of various types and is found in blood. It can be LDL, VLDL, or HDL. Cholesterol plays an important role in the formation of blood vessels and many hormones are synthesized from it. But if cholesterol levels rise in blood due to bad eating habits it leads to the formation of plaque.
Causes of High Triglyceride Levels:
There are different causes of high triglycerides and one must know about that. Some are listed below:
- Obesity
- Certain medications
- Alcohol consumption
- smoking
- Processed food
- Laziness
- Hypothyroidism
- Diabetes
- Anxiety
Habits to lower Triglyceride level
Habits can make you or break you, this is so true. Following are some habits that helps to reduce high level of triglycerides
- Regular exercise
- Daily walk
- More fibre in the diet
- Medication to lower lipid levels in the blood
- Manage anxiety
- Get 8 hours of sleep.
Health Risks associated with high triglyceride level:
You should not only take seriously high cholesterol level but high triglyceride levels also. There are many risks associated with high triglyceride levels few of them are listed below
- Heart attack
- Stroke
- Atherosclerosis
- Hardening of blood vessels
- Type 2 diabetes
- Hypothyroidism
Foods to take:
Many diseases can be managed just by taking appropriate diet. Because whatever we eat it impacts our gut and so our blood.
Try to use following foods while your blood test reports show high triglycerides level
Rich Fiber Diet:
Diet rich in fibre is already the best one. But it is also best to consume if triglycerides level is high in blood. As, rich fibre diet allows less fat to get absorbed in blood and more to move out through large intestine. Nuts, cereals, legumes and vegetables are preferred to take as rich fibre diet.
Omega 3 fatty acid:
Salmon fish are important source of omega 3 fatty acid and it helps to reduce high cholesterol and high triglycerides levels in blood. They also play important role in decreasing inflammation in body, good for hairs nail and skin. This is also good for brain.
Garlic:
Garlic is an herb that has proven to have many good effects on blood cholesterol and lipids level. Small amount of it, if taken daily can drastically reduce high triglycerides.
Foods to Avoid in High Triglycerides
After discussion about the food that should be included in diet it is must to know about the diet that should be avoided. Here are the few food options that should not be included in diet.
Alcohol:
Alcohol intake can worsen many diseases but cardiovascular health is at highest risk. High intake of alcohol worsens the cholesterol and triglyceride levels in the blood. To maintain these levels in the blood it is necessary to cut of it in diet plan.
High sugar diet:
The diet that contains high sugar is directly related to high triglyceride levels. And raised triglycerides can put you at high risk of cardiovascular disease. High sugar diet includes frozen sweets, canned fruit and beverages.
High Fat Diet:
High fat diet either in the form of cis fat r trans fat is dangerous for heart health. Patient with elevated triglyceride blood reports should avoid food that contains fat in high concentration.
The Bottom Line:
Awareness about triglycerides level is important to maintain good health. One should what things should be part of meal and what things should be completely avoided in order to main blood triglyceride levels. Despite efforts if triglyceride levels are still uncontrolled, one must consult with general physician. Because high level of triglycerides is associated with many health problems which are almost impossible to reverse.
