Made by the liver and from our diet, triglycerides constitute an important energy reserve for the body. However, in the event of an excess in the blood, we speak of hypertriglyceridemia.
However, too high a level of these fats represents a serious risk to health. Indeed, it increases the risk of cardiovascular disease and stroke, even when LDL cholesterol levels are normal. It is therefore important to keep the rate as low as possible.
High triglycerides: why is it a risk for your heart?
When we consume calories that our body does not use immediately, they are converted into triglycerides. These will be stored in fat cells. If our body produces more than we burn, the surplus is not eliminated. And this constitutes a major risk of atherosclerosis (fat deposit in the arteries).
The factors for hypertriglyceridemia are varied. There is in particular genetic predisposition, certain diseases (diabetes, hypothyroidism), but also contributing behaviors such as a sedentary lifestyle, being overweight and an unbalanced diet.
Faced with these risks, the good news is that adopting healthy and dietary measures can lead to rapid results.
Hygiene and dietetic measures are essential
For Dr Gérald Kierzek, emergency doctor and medical director of True Medical, confirms these facts.
“A high level of triglycerides increases cardiovascular risks, but simple changes in diet and lifestyle can effectively lower them in a few weeks. We are talking about hygienic and dietary measures prior to medication.”
He therefore recommends 10 good habits to implement on a daily basis in order to limit the harmful effects of these fats.
Dr. Kierzek’s 10 key actions
- Reduce fast sugars. “Avoid soda, candy, pastries and white bread, as they are known to boost triglycerides”;
- Limit alcohol. Consume alcohol in moderation (maximum 1 to 2 glasses per day) because it promotes their accumulation in the body;
- Eat omega-3s. Regularly include fatty fish (salmon, sardines) two to three times a week, as well as nuts, flax or chia seeds;
- Favor fiber. Favor green vegetables, fruits (apples, berries), legumes and oats. “Fiber helps slow fat absorption” ;
- Choose healthy fats. Replace fried foods and butter with sources of monounsaturated fats like olive oil or avocado;
- Move regularly. Practice at least 30 minutes of walking per day or moderate sport to burn excess fat;
- Lose weight. If you are overweight, losing 5 to 10 percent of your body weight is often enough to see significant improvements;
- Add garlic and green tea to your diet. “These two ingredients have natural hypolipidemic properties, include them in your cooking or in infusion” ;
- Manage your stress. Practices like yoga or meditation can help regulate cortisol, a hormone that can indirectly influence fat levels;
- Consult your doctor. It is essential to check for other health problems such as diabetes or hypothyroidism. “If the triglyceride level is very high (above 5 g/L), your doctor may consider drug treatment (statins or fibrates).
By adopting these measures regularly, you put all the chances on your side to protect your heart and permanently reduce your triglyceride levels, concludes Dr. Kierzek.