Triglycerides are a form of fat synthesized in the body and exist in various places in our body. When calorie intake is insufficient, triglycerides are broken down and used by the body as an energy source. However, when the amount of triglycerides increases, it can cause various problems in the body.
In particular, elevated levels of triglycerides in the blood can put your cardiovascular health at risk. Triglycerides are synthesized in the liver from carbohydrates and fatty acids supplied from food. Therefore, if you consume a lot of calories or eat a lot of sugar, the synthesis of triglycerides increases.
When triglycerides increase and accumulate in the body, dyslipidemia such as hypertriglyceridemia can occur. Dyslipidemia is a disease that can occur when blood cholesterol or triglycerides are elevated.
A triglyceride level of less than 150mg/dL is diagnosed as ‘normal’, if it is 150~199mg/dL, it is ‘borderline’, and if it is 200mg/dL or more, it is diagnosed as ‘high’. For treatment, basic lifestyle changes such as diet, exercise, and weight control are required. Based on data such as Healthline.com, let’s find out how to eat to lower triglycerides.
◇ Diet to reduce triglycerides
Triglycerides are particularly closely related to abdominal obesity. Even if you lose just 5-10% of your body weight, your triglyceride levels drop by 20%. Therefore, if you lose weight and belly fat, triglycerides naturally decrease. Meals related to this are as follows.
Reducing total carbohydrate intake
Studies have shown that the higher the carbohydrate intake, the higher the triglyceride level. Consuming too many carbohydrates decreases good cholesterol (HDL) levels and increases triglyceride levels. Therefore, carbohydrate intake should not exceed 60% of total energy intake. In particular, patients with metabolic syndrome who have high triglyceride levels or low good cholesterol levels should reduce their carbohydrate intake to 50% of their total intake.
Reducing sugar and fructose intake
You should limit your intake of sugar and high fructose, which rapidly raise blood sugar, as much as possible. The American Heart Association recommends that you limit your sugar intake to less than 5% of your total daily energy intake. Women consume about 100 calories (about 6 teaspoons) per day and men about 150 calories (about 9 teaspoons) per day. As a substitute for sugar, high fructose in processed foods increases the synthesis of triglycerides in the liver. When choosing a drink, you should make a habit of checking how many grams of sugar (simple sugar) it contains on the nutrition label.
Reduce intake of trans fatty acids
Trans fatty acids in processed foods are representative harmful fats that increase the level of bad cholesterol (LDL) and increase the risk of cardiovascular disease. It also increases triglyceride levels. If you change only 1% of trans fatty acids in foods made with shortening or margarine to unsaturated fatty acids, the triglyceride level will decrease by 1%.
The higher the alcohol intake, the higher the triglyceride level. People who drink 30 g of alcohol a day (about 3 glasses of beer or 3 glasses of soju) have a triglyceride level 5-10% higher than those who do not drink at all. Especially when drinking alcohol with animal fats, triglyceride levels rise even more. Therefore, people with high triglycerides are advised to refrain from drinking until the level improves.
Eat omega-3 fatty acids
The American Heart Association recommends that people with high triglycerides consume 2 to 4 grams of omega-3 fatty acids per day. Daily intake of 4g of omega-3 fatty acids reduces triglyceride levels by 25-30%.
By Kwon Soon-il, staff reporter firstname.lastname@example.org
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