Dieting for High Triglycerides: What to Eat
High triglycerides are an independent cardiovascular risk factor, separate from other conditions that may threaten the heart and arteries. Let's explore how to fight them with diet. Having high triglycerides endangers cardiovascular health. Years of studies have linked hypertriglyceridemia (the technical term for high blood triglycerides) to cardiovascular disease risk, revealing that it can be a risk factor independent of other dangerous conditions such as high cholesterol. Diet can also help combat them: you just need to know what to eat and what to avoid. However, note that a diet against high triglycerides should be part of a healthy lifestyle that includes physical activity, and in some cases, medication or supplements may be recommended.
High triglycerides and cardiovascular risk
Optimal triglyceride levels in the blood should be below 150 mg/dL. Above this, the risk of coronary artery disease and more increases. Scientific analyses have shown that for every 88.5 mg/dL increase in triglycerides, the risk of death due to cardiovascular problems rises by 13%. In coronary disease patients, triglyceride levels equal to or above 150 mg/dL are associated with increased mortality over the following 22 years. Moreover, fasting triglyceride levels are linked to short- and long-term cardiovascular risk in patients taking statins after acute coronary syndrome, and non-fasting triglyceride levels have also been linked to increased risk of ischemic stroke.
High triglycerides and atherosclerosis
Triglycerides, like cholesterol, are involved in atherosclerosis, the process leading to the formation of so-called atherosclerotic plaques. Key players are the so-called “remnants” formed during the transport of triglycerides from the liver and intestines to other tissues; these particles are thought to increase inflammation and promote coagulation both in the blood vessels and their walls, where they are captured by macrophages (immune system cells), ultimately encouraging plaque formation and progression. High triglycerides are also associated with a higher concentration of LDL particles (the “bad” cholesterol) more prone to atherosclerosis, reduced HDL (the “good” cholesterol), and other changes that can accelerate atherosclerosis. For example, triglyceride-rich particles seem more easily oxidized, and triglycerides appear to have a more direct effect on the inflammatory response.
Fighting high triglycerides with diet
For all these reasons, maintaining normal triglyceride levels helps protect cardiovascular health. To do so through diet, just follow a few rules:
- Limit saturated fat intake (such as those found in meats, milk, and their derivatives), replacing them with healthier monounsaturated fats (like those in extra virgin olive oil) and polyunsaturated fats (especially Omega-3s from fish);
- Reduce total carbohydrate consumption, especially those in pasta, bread, and similar foods, since blood triglycerides come not only from dietary fats but also carbohydrates;
- Reduce simple sugar intake, such as common table sugar and sugars found in baked goods and other processed products (e.g., ketchup);
- Cut down on alcohol consumption.
Additionally, increasing daily physical activity, avoiding smoking, and reducing weight if necessary are recommended. Finally, many guidelines suggest taking Omega-3 fatty acids, polyunsaturated fats linked to 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. 29/05/18 Regione Autonoma Friuli Venezia Giulia. Colesterolo e Trigliceridi – Una miniguida. https://goo.gl/vP2eSD. 29/05/18 Image: Pixabay
