Foods and triglycerides: recommended and prohibited foods

Triglycerides are molecules that are part of the family of lipids. They are synthesized by the liver from sugars and alcohol and are stored in body fat. In normal amounts, triglycerides are one of the main sources of energy for the body. But if they are present in too large quantities, they can lead to the appearance of cardiovascular pathologies. Good news, a diet low in sugar and alcohol as well as a healthy lifestyle help to lower your triglyceride levels. What are Which foods to favor? The best fish and meat? Which ones to avoid? List of foods to lower triglycerides and health and diet advice from Caroline Seguin, dietician-nutritionist.

What foods lower triglycerides?

► Wholemeal bread, pasta and rice: “Triglycerides are lipids resulting from the transformation of sugars and alcohol through the liver. So if this organ is damaged or overloaded, it can no longer perform its functions correctly and will no longer be able to metabolize excess triglycerides. These will accumulate in the blood and this will increase cardiovascular risk. Whole grains being rich in fibersthey allow sugars to be better synthesized, particularly fast sugars“, explains our interlocutor. We will therefore favor whole-grain starchy foods (whole-grain pasta, quinoa, whole-grain rice, wild rice, whole-grain bread, rye, bulgur, etc.) rather than overly refined starchy foods (white pasta, white rice, basmati, White bread…).

► Green tea contains theine which is very rich in antioxidants. Antioxidants are molecules that activate and detoxify the liver. It is also an interesting source of polyphenols, known to reduce the level of lipids in the blood. “Be careful not to consume it more than 2 mugs per day because green tea is diuretic and can, in high doses, demineralize“, warns Caroline Seguin.

► Margarine or fat spreads “of the kind St-Hubert© or Primevère© are fats rich in phytosterols, plant lipids which have a beneficial effect on cholesterol and triglyceride levels“, specifies our interlocutor.

► White meats (turkey, chicken, veal) contain little saturated fat.

► Garlic. The minerals and enzymes contained in garlic (selenium, allicin, etc.) help the liver eliminate toxins and have a protective action for liver cells. A healthy liver will function better and be better able to metabolize fats. Conversely, a damaged liver because it is too overloaded with fats will no longer be able to function properly and will no longer be able to synthesize triglycerides.

► Coffee. Like theine, caffeine is draining and stimulates the functioning of liver cells. Drink coffee in reasonable quantities, either 2 to 3 cups per day (unsweetened), thus improves liver health.

► Fruits and vegetables, especially those rich in vitamin C: they act against cell oxidation and thus reduce the risk of inflammation and damage to liver cells. It is recommended to consume 5 servings of fruits and vegetables per day. A serving is for example 1 bowl of lettuce, 1 apple, 2 slices of pineapple, 1 orange, 1/2 zucchini, 250 g of green vegetables…

► Legumes (lentils, white beans, split peas, chickpeas, beans, etc.) are also very rich in fiber, which promotes the elimination of cholesterol and triglycerides. It is also a good source of complex carbohydrates, which are digested more slowly by the body, which helps keep blood sugar levels at a more stable level and prevent cravings throughout the day. The ideal: consume it 2 portions of 60 to 80 g per week.

► Oily fish (salmon, mackerel, herring, sardines, trout, tuna, etc.) at a rate of 2 times per week. They are rich in omega 3, fatty acids which help reduce bad cholesterol in the blood (LDL) and triglyceride levels.

► Olive oil is one of the best sources in omega 9, monounsaturated fatty acids that play a role in cardiovascular protection by regulating cholesterol and triglyceride levels in the blood. Other sources of omega 9 are hazelnut oil, rapeseed oil, avocado oil and goose fat.

→ Favor cooking methods without added fat such as steaming, grilling, court-bouillon, oven…

What are the best meats to lower triglycerides?

• The veal
• Turkey
• The chicken

What are the best fish to lower triglycerides?

• The salmon
• The tuna
• Mackerel
• Herring
• Sardines
• Trout

What are the best starchy foods to lower triglycerides?

• Wholemeal bread
• Wholemeal pasta, made from lentil flour, split peas, buckwheat, rye…
• Bulgur
• Wholemeal, brown, wild rice…
• Barley
• Millet
• Quinoa
• Oat bran or whole oat flakes

What are the best fats for triglycerides?

• Olive, rapeseed, walnut, hazelnut, avocado, soy, sunflower, grape seed oils…
• Margarines and fat spreads (St-Hubert©, Primevère©)

Triglycerides and liver: why do a detox cure?

especially after excesses, can be interesting. “There are some very effective ones available in pharmacies or drugstores. These are solutions based of birch, cherry stem, pilosella, green tea… that you mix in water and drink daily to help drain and purify your liverspecifies the specialist. The liver is an organ emunctory : in the manner ofa wastewater treatment plantit acts as a filter for waste and toxins (medications, alcohol, tobacco, fats, sugars, etc.) and helps cleanse our body, hence the importance of taking care of it and detoxifying it regularly. If it is loaded with toxins, it has difficulty playing its role as a filter and this is where cholesterol or triglycerides can develop.“

List of foods to avoid if you have triglycerides

► Sweet and processed products (candies, cakes, biscuits, prepared meals, sauces, chocolates, jams, pastries, pastries, etc.)

► Meats high in saturated fats (“bad fats”), such as beef, lamb, bacon, bacon…

► Offal (liver, brains, kidneys…) and cold meatsalso very high in saturated fat

► Eggsespecially the yolk, which is very fatty, should be limited (maximum 2 eggs per week)

► Butter very rich in saturated fatty acids (5 g per 10 g).

► Hard cheeses (emmental, gruyere, cheddar, parmesan, Comté…)

► The alcohol. “While triglycerides previously affected particular profiles (typically, an overweight man with chronic alcohol consumption and an unbalanced diet), we are seeing more and more young people with disturbed blood levels of triglycerides, in particular because of binge-drinking (drinking strong alcohol in very large quantities and in a very short time), very visible trend among adolescents and students“, observes the dietician-nutritionist.

5 healthy lifestyle tips to lower your triglycerides

It often takes several months of lifestyle changes to notice a reduction in triglyceride levels. It is generally recommended to wait 4 to 8 weeks before having a blood test again. However, a healthy lifestyle helps lower your triglyceride levels:

• Monitor your weight: if you are overweight, lose a few pounds.
• Limit multifactorial risks (hypertension (limit added salt and salty foods), diabetes, pills…)
• Eliminate tobacco
• Get quality sleep (sleep at least 7 hours per night). On the one hand, hormones occurring during sleep regulate appetite. On the other hand, according to the results ofa study published in 2016 in the medical journal Scientific Reports, lack of sleep promotes an increase in bad cholesterol and triglyceride levels.
• Do physical activity of at least one hour per week (or two 30 minute sessions)

Thanks to Caroline Seguin, dietician-nutritionist.