High and low triglycerides: what to eat? The diet to regulate them

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Elia Tabuenca García
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To stay in good health it is necessary, among other things, to pay attention to the value of one's triglycerides, constantly monitoring them through appropriate blood tests. In fact, you may find yourself struggling with the problem of high triglycerides, so it can be important to follow a diet to regulate them.

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To maintain good health, it is necessary, among other things, to pay attention to the value of one's triglycerides, constantly monitoring them through appropriate blood analysis. In fact, you may find yourself struggling with the problem of high triglycerides, so it may be important to follow one diet to regulate them.

When we talk about triglycerides we mean gods fats in the blood that are formed from the food we eat everyday. These are important energy reserves for our organism, therefore not to be demonized, as long as they fall within normal values. What happens frequently, however, due to incorrect eating habits and lifestyles, is that at normal routine checks we discover that we have high triglycerides (i.e. a condition of hypertriglyceridemia).

On the other hand, the condition of the low triglycerides often linked to a diet that is too low in fat and carbohydrates or due to specific pathologies. Even in this case, however, it is possible to act primarily on the power supply to bring the values ​​back to normal.

Ma what are the normal values ​​of triglycerides?



The normal values ​​of these fats are those that do not exceed 150 mg / dl, however, it is tolerated to reach 200mg / dl considering the situation to the limit. Whenever we find (> 200mg / dl) on blood tests under "triglycerides" we are in the presence of high triglycerides. The greater the distance from the maximum term of 200, the greater the concentration of these lipids in the blood obviously and consequently the concern.

Those who have high this value not only see an increase in the risk of heart attacks and strokes but also of suffering from overweight and obesity which in turn are risk factors for many other diseases. Less worrying but certainly not to be underestimated is the situation in which triglycerides are lower than 40 milligrams per deciliter, in this case we are in the presence of "hypotryglyceridemia ".


Follow a correct diet can be of paramount importance to keep high triglycerides at bay, we know that, with the exception of genetic causes or particular pathologies, it is precisely an unregulated diet and a sedentary lifestyle that feed the problem.

There are some particularly useful dietary advice in this regard. First of all it is good avoid simple sugars as much as possible (especially sweets and sugary drinks) preferring instead complex carbohydrates such as whole grains rich in fiber. A large intake of vegetables, legumes and foods rich in omega 3 (which have shown the ability to lower triglycerides while protecting the heart), while limiting fats, especially those of animal origin. Help can also come from foods rich in vitamin C (given its antioxidant power) and from the use of some spices called "fat burners" such as ginger, turmeric, cinnamon and chilli.

Absolutely alcohol is to be avoided whose calories go to increase the levels of triglycerides and cholesterol.

The diet to lower triglycerides must include:

Whole grains

• Vegetables

• Fruit (limit only the sweeter ones such as bananas, figs and grapes)

• Legumes

• Fish (better if blue)

• Linseed oil and other sources of vegetable omega 3

Foods rich in vitamin C

• Foods rich in fiber

• Lots of water and unsweetened tea and herbal teas

• Fat burning spices

Foods to avoid:

• Simple sugars

Refined foods in general

• Carbonated or sugary drinks

• Fats of animal origin

• Alcohol


Not only what you eat but also how you cook food can be of fundamental importance for those suffering from hypertriglyceridemia. Recommended cook in a healthy and light way, favoring steam cooking, in a pressure cooker or even in the grill or plate avoiding the use of hot condiments, so no frying and sautéing.


Even in the case of low triglycerides, it is possible to take action to bring the values ​​back to normal with a correct diet. But first you have to understand if the basis is a diet poor in nutrients or some specific pathology on which to intervene. With the exception of celiac disease, which can and must be acted upon in the food sector, all other pathologies require medical care.

In the case of celiac disease, the patient will obviously be offered a gluten-free diet while if at the origin there is a lack of nutrition you can run for cover by inserting more often: healthy fats such as extra virgin olive oil and fish, especially the one rich in essential fatty acids, dried fruit and carbohydrates (but in moderation) preferring whole grains. Legumes and seasonal fruit help a lot. Other good tips are to avoid alcohol as well eat little but often.

The low triglyceride diet should include:

• extra virgin olive oil

• fish rich in essential fatty acids

• fresh or dried fruit

Whole grains


• avoid alcohol


We present an example of a diet to regulate triglycerides. It is obviously just about a generic indication given what to eat and above all the quantities vary according to the age of the person, his lifestyle, etc. Contact a nutritionist for a personalized plan.

Breakfast: milk or vegetable yogurt with wholemeal cereals or wholemeal rusks with tea jam or herbal tea

Lunch: wholemeal pasta with tomato or risotto (or other whole grains of your taste) with salad dressed with extra virgin olive oil, or other raw seasonal vegetables

Price: legume soup, or baked fish with steamed vegetables or lean meat, ricotta with wholemeal bread and seasonal vegetables

Snacks: fresh or dried fruit


High triglyceride values ​​often go hand in hand with high cholesterol values, aggravating the situation and exposing more to cardiovascular risk and therefore to the appearance of heart attacks, strokes and heart disease.

Even in the case of high cholesterol the first thing to do is act at the food level in such a way as to avoid that too many fats accumulate in the blood but also to stop pursuing bad habits such as smoking, consuming too much alcohol or still being sedentary. First it is good limit hydrogenated fats or those of animal origin in particular cured meats but also milk and derivatives, egg yolk (about the consumption of eggs and cholesterol, read here), etc. Even very processed or refined foods increase the levels of fat in the blood following the metabolism of our body. Most of the time, for example, it is not thought that even (refined) carbohydrates tend to raise cholesterol as they have a high glycemic index.

Then there are some foods suitable for reducing and keeping cholesterol at bay, you can find them here.


In case of high triglycerides it is even more important than usual engage in regular physical activity, it can also be a simple 30-minute walk a day, in order to help the body dispose of excess fat deposits by burning calories. In fact, it is also recommended in case of low triglycerides to accompany the diet with a light physical activity that can help both the body and the mind.

If you have found any high triglyceride values therefore do not underestimate the importance of movement and dedicate yourself to a physical activity such as:

• Race

• I swim

• Bike

• Lecture

• Football, volleyball, basketball, etc.

Also important do not be sedentary in everyday life: take the car as little as possible, take the stairs on foot, etc.

In case of high triglycerides, in addition to the correct diet, it is also possible to have an extra help by taking some natural remedies. However, it is always better to ask your doctor for advice first, especially if you are taking medications.
Among the natural remedies that can be recommended in case of high triglycerides are the olive bud extract which acts on lipid metabolism. The generally recommended dose is 50 drops twice a day a few minutes before lunch and dinner. Other plants that can help in the fight against fats are blackthorn and rosemary. Ask an expert for advice on how best to use them according to your specific situation.

Also an Omega 3 supplement it can help to keep triglycerides and cholesterol at bay especially if the diet fails to meet the needs of these essential fatty acids.

To the correct diet to regulate triglycerides, on medical advice you can therefore add natural remedies such as:

• Olive bud extract
• Prunes
• Rosemary
• Omega 3 supplements

Monitor your blood values ​​regularly, especially if you are predisposed to have high triglycerides and high cholesterol. This is a simple way to avoid serious consequences for your health.

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