What Are Triglycerides?
Triglycerides are lipids, a form of fat that circulates in the bloodstream. They are the most abundant form of fat in the body. Triglycerides are found in foods such as oil, butter, and other fats. Fat cells store excess calories as triglycerides. The body releases triglycerides in response to energy needs. Certain triglycerides are necessary for optimal health. Elevated blood triglyceride levels can increase the risk of stroke and heart disease.
High triglyceride levels are a type of lipid disorder. The disorder can occur on its own, in conjunction with other lipid disorders such as low HDL cholesterol or high blood cholesterol, or as part of a metabolic syndrome. High triglyceride levels in the blood are more common in one in four adults.
Genes, lifestyle choices, medications, and certain medical conditions can all increase the risk of elevated triglycerides. Some healthy lifestyle changes may reduce blood triglycerides. Triglycerides differ from cholesterol. Cholesterol is a waxy, fat-like molecule found in every cell in the body. Blood tests are used to measure blood cholesterol and triglyceride levels.
What Are Normal Triglyceride Levels?
Triglyceride levels are usually divided into the following categories:
Normal Level: Below 90 mg/dL for children and teenagers (10 to 19 years) and less than 150 mg/dL for adults.
Borderline High: 150 to 199 mg/dL.
High: 200 to 499 mg/dL or higher.
Extremely High: More than 500 mg/dL.
What Is the Link Between Processed Food and Triglycerides?
Ultra-processed foods (UPFs), especially beverages, have recently grown in popularity due to extensive marketing and packaging. Food-derived ingredients make up the majority of ingredients in UPFs. Processing and additional additives leave little or no trace of the original food.
Processing guarantees a longer shelf life, improves flavor, and reduces preparation time. UPFs typically have minimal fiber and vitamin content, a high energy density, and poor nutritional value. UPFs contain significant levels of sodium, trans fatty acids (TFAs), added sugars, and even neo-formed chemicals produced during food thermal processing. The UPF packaging might include harmful materials that could contaminate the food by releasing endocrine disruptors such as phthalates and bisphenols from bottles and cans.
UPF consumption has already been linked to subclinical atherosclerosis, higher mortality, and cardiovascular disease (CVD). It has also been linked to several cardiometabolic risk factors, including type 2 diabetes, abdominal obesity, hypertension, BMI, and metabolic syndrome.
What Are Processed Foods That Increase Triglyceride Levels?
Triglycerides can rise in response to sugary foods and beverages, refined grains, alcohol, saturated fats, and high-calorie diets. Triglyceride levels can be lowered by eliminating specific types of food.
Sugars:
Simple carbohydrates like fructose frequently cause elevated triglycerides. Consuming excessive amounts of sugar can lead to insulin resistance and weight gain. Insulin resistance occurs when the body is unable to utilize the insulin hormone to convert carbohydrates into energy properly. It increases the chance of developing type 2 diabetes and raises blood sugar levels.
Saturated Fats:
Saturated fats can increase triglyceride levels. They are present in high-fat dairy products, fried foods, red meat, chicken skin, egg yolks, margarine, and shortening.
Here are some alternatives:
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Lean protein sources include fish and skinless white chicken meat.
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Low-fat dairy.
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Legumes.
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White eggs.
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Canola, peanut, and olive oils.
Certain packaged and fried meals contain hydrogenated fats, referred to as trans fats.
Starchy Foods and Refined Grains:
White flour, commonly used to make refined or processed grains, may increase triglycerides. They usually contain additional sugars.
Try to limit:
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White bread (enriched or bleached), wheat bread, or pasta.
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Instant rice.
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Sugary cereals.
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Pizza.
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Bagels.
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Cakes, pies, biscuits, and pastries.
Triglycerides can also be elevated by starchy food. Choose long-grain rice over instant rice and make an effort to consume only whole-grain foods. Eat non-starchy veggies like spinach rather than starchy ones like potatoes.
Alcohol:
Higher triglyceride levels can result from alcohol consumption. Reducing alcohol consumption can assist in lowering high triglyceride levels.
What Are the Other Causes of Increased Triglyceride Levels?
Food is not the only factor that can contribute to high triglyceride levels. High triglycerides are inherited in certain individuals. Triglycerides may also temporarily rise during pregnancy. The rise among genetically predisposed women can occasionally be severe and even fatal.
Triglyceride levels can also rise as a result of several medications.
These consist of:
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Birth control tablets with estrogen.
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Hormone replacement therapy.
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Corticosteroids.
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Soltamox (Tamoxifen).
What Are the Steps to Reduce High Triglyceride Levels?
Supplementing the diet with omega-3 or fish oil may be beneficial. However, consult the healthcare physician before taking any supplements.
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Eat lots of veggies as well. Their low-calorie, low-sugar, and low-fat content all contribute to their ability to decrease triglycerides. Alpha-lipoic acid is an antioxidant found in several vegetables, such as spinach, broccoli, and Brussels sprouts, which may help reduce triglycerides.
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Select foods that are made from soy, as it is a beneficial protein source. According to some research, regularly consuming soy protein may help reduce triglycerides.
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Engage in regular physical activity.
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Manage stress.
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Maintain a balanced weight.
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Quit smoking.
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Limit alcohol intake.
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Get plenty of good sleep.
Triglycerides were reduced by up to 4.3 % by reducing the intake of processed foods and 50 % by increasing the consumption of vegetables (2.68 to 8.04 ounces per day), fruits (2.68 to 8.04 ounces per day), or nuts (0.36 to 1.43 ounces per day). Triglycerides were also reduced by 8.2 % when consuming 2.86 ounces of omega-3 fish per day.
Conclusion:
There is a significant link between eating processed meals and having higher triglyceride levels. Concentrating on a balanced diet packed with whole, unprocessed foods and avoiding added sweets and bad fats are recommended. Establish a healthy lifestyle that involves regular physical activity to maintain optimal triglyceride levels and cardiovascular wellness in general. Consult the healthcare provider to determine a suitable level of physical activity before beginning an exercise routine. Future research is required to assess the therapeutic effects of lowering triglycerides for controlling cardiometabolic disorders.
