What are triglycerides and why do they matter. How do high triglyceride levels impact your health. What causes triglyceride levels to rise above 200 mg/dL. How can you effectively lower your triglyceride levels through lifestyle changes and medical interventions.

The Significance of Triglycerides in Your Body

Triglycerides are a crucial type of fat (lipid) found in your blood. They play a vital role in providing energy to your body and storing excess calories for future use. However, when triglyceride levels become too high, they can pose significant health risks.

A triglyceride level of 200 mg/dL or higher is considered elevated and may indicate underlying health issues. But what exactly causes triglycerides to rise, and why should you be concerned about high levels?

The Role of Triglycerides in Your Body

Triglycerides serve several important functions:

• Energy Storage: They store unused calories and provide energy between meals.
• Insulation: Triglycerides help insulate your body and protect your organs.
• Hormone Production: They play a role in the production of certain hormones.

While triglycerides are essential for normal bodily functions, excessive levels can lead to health complications.

Health Risks Associated with High Triglyceride Levels

When your triglyceride levels exceed 200 mg/dL, you may be at increased risk for several health issues. Understanding these risks can help motivate you to take action and manage your triglyceride levels effectively.

Cardiovascular Disease

High triglycerides are strongly associated with an increased risk of cardiovascular disease. How does this connection work? Elevated triglycerides can contribute to the buildup of fatty deposits in your arteries, a condition known as atherosclerosis. This narrowing of the arteries can lead to heart attacks, strokes, and other cardiovascular problems.

Metabolic Syndrome

High triglycerides often occur alongside other metabolic risk factors, collectively known as metabolic syndrome. This cluster of conditions includes:

• High blood pressure
• Elevated blood sugar levels
• Excess body fat around the waist
• Abnormal cholesterol levels

Having metabolic syndrome significantly increases your risk of heart disease, stroke, and type 2 diabetes.

Pancreatitis

While less common, extremely high triglyceride levels (typically over 1000 mg/dL) can lead to acute pancreatitis. This painful inflammation of the pancreas can cause severe abdominal pain, nausea, and vomiting. In some cases, it may even be life-threatening.

Factors Contributing to Triglyceride Levels Over 200 mg/dL

Several factors can cause your triglyceride levels to rise above 200 mg/dL. Understanding these contributing factors is crucial for effectively managing your triglyceride levels.

Dietary Factors

Your diet plays a significant role in determining your triglyceride levels. Which dietary habits can lead to elevated triglycerides?

• High intake of refined carbohydrates and added sugars
• Excessive consumption of saturated and trans fats
• Overeating and consuming more calories than your body needs
• High alcohol consumption

Lifestyle Factors

Beyond diet, certain lifestyle choices can impact your triglyceride levels:

• Sedentary lifestyle and lack of physical activity
• Obesity or being overweight, particularly carrying excess abdominal fat
• Smoking

Medical Conditions

Some health conditions can contribute to high triglyceride levels:

• Type 2 diabetes or prediabetes
• Hypothyroidism
• Kidney disease
• Liver disease

Medications

Certain medications can affect your triglyceride levels, including:

• Corticosteroids
• Beta-blockers
• Thiazide diuretics
• Some antiviral medications
• Estrogen-based medications

Strategies for Lowering Triglyceride Levels

If your triglyceride levels are over 200 mg/dL, it’s important to take steps to bring them down. Fortunately, there are several effective strategies you can employ to lower your triglyceride levels and improve your overall health.

Dietary Changes

Making changes to your diet can have a significant impact on your triglyceride levels. What dietary modifications can help lower triglycerides?

• Reduce intake of refined carbohydrates and added sugars
• Increase consumption of omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts)
• Choose complex carbohydrates over simple carbs
• Limit alcohol consumption
• Incorporate more fiber-rich foods into your diet

Lifestyle Modifications

In addition to dietary changes, certain lifestyle modifications can help lower triglyceride levels:

• Engage in regular physical activity (aim for at least 150 minutes of moderate-intensity exercise per week)
• Achieve and maintain a healthy weight
• Quit smoking
• Manage stress through techniques like meditation or yoga

Medications and Supplements

In some cases, lifestyle changes alone may not be sufficient to lower triglyceride levels. Your healthcare provider may recommend medications or supplements to help manage your triglycerides:

• Fibrates: These medications can significantly lower triglyceride levels
• Omega-3 fatty acid supplements: High-dose omega-3s can help reduce triglycerides
• Niacin: This B vitamin can be effective in lowering triglycerides when taken in high doses
• Statins: While primarily used to lower cholesterol, statins can also help reduce triglyceride levels

Monitoring and Managing Triglyceride Levels

Regular monitoring of your triglyceride levels is essential for maintaining good health. How often should you have your triglycerides checked? For most adults, a lipid panel (which includes triglycerides) should be done every 4-6 years. However, if you have a history of high triglycerides or other risk factors, your healthcare provider may recommend more frequent testing.

Understanding Your Triglyceride Test Results

When you receive your triglyceride test results, it’s important to understand what the numbers mean:

• Normal: Less than 150 mg/dL
• Borderline high: 150-199 mg/dL
• High: 200-499 mg/dL
• Very high: 500 mg/dL or above

If your triglyceride levels are consistently above 200 mg/dL, it’s crucial to work with your healthcare provider to develop a management plan.

The Relationship Between Triglycerides and Cholesterol

While triglycerides and cholesterol are both lipids found in your blood, they serve different functions and are measured separately. However, they often influence each other, and managing one can impact the other.

How Triglycerides Differ from Cholesterol

Triglycerides and cholesterol have distinct roles in your body:

• Triglycerides: Primary form of fat storage and energy source
• Cholesterol: Used to build cells and certain hormones

Despite these differences, both high triglycerides and high cholesterol can contribute to the development of atherosclerosis and increase your risk of heart disease.

The Interplay Between Triglycerides and HDL Cholesterol

There’s an interesting relationship between triglycerides and HDL (good) cholesterol. High triglyceride levels often coincide with low HDL cholesterol levels. This combination can be particularly risky for heart health. Managing your triglyceride levels can often help improve your HDL cholesterol levels as well.

Triglycerides and Metabolic Health

Triglyceride levels are an important indicator of metabolic health. High triglycerides often occur alongside other metabolic issues, such as insulin resistance and obesity. Understanding this connection can help you take a more comprehensive approach to improving your overall health.

The Link Between Triglycerides and Insulin Resistance

Insulin resistance, a precursor to type 2 diabetes, is closely associated with high triglyceride levels. When your body becomes resistant to insulin, it can lead to increased production of triglycerides in the liver and decreased clearance of triglycerides from the bloodstream. This relationship underscores the importance of managing triglyceride levels for overall metabolic health.

Triglycerides and Obesity

Excess body weight, particularly abdominal obesity, is strongly linked to high triglyceride levels. Fat cells release triglycerides into the bloodstream, and being overweight can lead to overproduction of triglycerides. Losing weight through a combination of diet and exercise can significantly help lower triglyceride levels.

Advanced Strategies for Triglyceride Management

While lifestyle changes and standard medications are often effective in managing triglyceride levels, some individuals may require more advanced approaches. Let’s explore some cutting-edge strategies for triglyceride management.

Emerging Medications

Research into new medications for managing triglycerides is ongoing. Some promising treatments include:

• PCSK9 inhibitors: While primarily used for lowering LDL cholesterol, these drugs may also help reduce triglycerides
• Pemafibrate: A selective peroxisome proliferator-activated receptor alpha modulator (SPPARM-α) that shows promise in lowering triglycerides
• Antisense oligonucleotides: These drugs target specific genes involved in triglyceride metabolism

Personalized Nutrition Approaches

Emerging research suggests that personalized nutrition plans based on an individual’s genetic makeup and metabolic profile may be more effective in managing triglycerides than one-size-fits-all approaches. This field, known as nutrigenomics, holds promise for tailored triglyceride management strategies.

Gut Microbiome Modulation

The gut microbiome plays a crucial role in lipid metabolism. Some studies suggest that modifying the gut microbiome through probiotics, prebiotics, or fecal microbiota transplantation could potentially help manage triglyceride levels. While this area is still under investigation, it represents an exciting frontier in triglyceride management.

Managing triglyceride levels over 200 mg/dL requires a comprehensive approach that addresses diet, lifestyle, and potentially medication. By understanding the factors that contribute to high triglycerides and implementing effective management strategies, you can lower your levels and reduce your risk of associated health complications. Regular monitoring and ongoing communication with your healthcare provider are key to successful triglyceride management. Remember, small changes can lead to significant improvements in your triglyceride levels and overall health.

Triglycerides: 200 mg/dL

Elle Penner, MPH, RD

5 mins

What does a triglyceride test result of 200 mean? Are there any symptoms associated with this triglyceride level?

A triglyceride level of 200 mg/dL is considered high. High triglyceride levels put you at greater risk for heart disease, and can also be a sign of type 2 diabetes, prediabetes, metabolic syndrome, and hypothyroidism [2].

High triglycerides typically don’t cause any symptoms, however, extremely high levels (>1000 mg/dL) can cause pancreatitis, acute inflammation of the pancreas. Symptoms of pancreatitis include severe abdominal pain and tenderness, vomiting, diarrhea, high fever, jaundice, and a high heart rate.

Lowering high triglyceride levels will reduce your risk of developing heart disease and other health issues. If you already have heart disease, lowering your triglycerides can lessen your odds of serious complications, like a heart attack or stroke. 

Factors that could contribute to a triglyceride level of 200: 

A variety of factors can affect triglyceride levels including your diet, weight, physical activity level, smoking, and drinking. Some medications and certain diseases also impact triglyceride levels.

• Diet: Diets that are high in fat, added sugar, and refined carbohydrates can increase triglyceride levels.

• Weight. Having excess fat, particularly around the abdomen, can also increase triglycerides.

• Physical Activity. Being active can help lower triglyceride levels.

• Medications: Certain medicines can raise your triglyceride level including corticosteroids, beta-blockers, thiazide diuretics, antivirals, and estrogen.

• Some medical conditions: Diseases involving the thyroid, liver, or kidney, as well as poorly controlled type 2 diabetes, can change triglyceride levels.

• Smoking: Smoking is associated with high triglycerides.

• Excessive alcohol consumption: Heavy drinking can also contribute to high triglyceride levels.  

What to do if your triglyceride level is 200?

Making changes to your diet and adopting healthier habits can help lower your triglyceride level. The lower, the better. 

To lower your triglycerides:

• Exercise for 30-60 minutes 5x/week.

• Lose weight by reducing your calorie intake.

• Avoid refined carbs and limit added sugars to <25g/day.

• Limit alcohol consumption to <1-2 drinks per day.

• Eat healthier fats like those found in nuts, seeds, avocados, olive oil, and salmon.

• Avoid trans fats and limit saturated fat to <10% of total calories.

• Quit smoking.

Medications and supplements used to improve triglyceride results

If diet and lifestyle changes do not lower triglyceride levels enough on their own, some medications and supplements may help.

Medications

• Prescription niacin: Niacin is a B vitamin that, when taken at prescription doses, can lower triglyceride levels and improve HDL (good) cholesterol levels. It works by blocking the enzyme responsible for making cholesterol in the liver.

• Fibrates: Fibrates can help lower high triglyceride levels and may also help raise HDL (good) cholesterol. They work by reducing the liver’s production of VLDL (the triglyceride-carrying particle in the blood) and by speeding up the removal of triglycerides from the blood.

• Statins: Statins (including atorvastatin, simvastatin, and rosuvastatin)  may be prescribed if your LDL and total cholesterol levels are also elevated. Statins reduce cholesterol production in your liver and lower blood cholesterol levels. Because they typically need to be taken for life, statins are only prescribed if diet and lifestyle changes aren’t enough [3].

Supplements

Triglycerides and Lowering Triglyceride Levels

Written by Matthew Hoffman, MD

Medically Reviewed by Poonam Sachdev on May 17, 2023

• What Are Triglycerides?
• What Causes High Triglycerides? 
• How Are Triglycerides Measured?
• What Are Normal and High Triglyceride Levels?
• What Can You Do at Home to Treat High Triglycerides?
• Medications for High Triglycerides
• More

Good and bad cholesterol. Saturated and unsaturated fat. Sometimes it seems like you need a program to keep track of all the fat players in the story of heart disease.

Triglycerides may be the easiest to understand.

Simply put, they are fat in the blood. They are used to give energy to your body. If you have extras, they are stored in different places in case they are needed later.

A high level of triglycerides has been linked to a greater chance for heart disease. But just what your own level means and how much it helps to lower it is sometimes less clear.

You and your doctor have ways to lower your level if it is running high.

They are important to life and are the main form of fat — they are sometimes called “lipids” — in the body. When you think of fat developing and being stored in your hips or belly, you’re thinking of triglycerides.

They are the end product of digesting and breaking down fats in food. Some are made in the body from other energy sources, such as carbohydrates. When you’re between meals and need more energy, your body’s hormones release them so you tap those unused calories.

There are a number of things that can cause your triglyceride levels to be higher than they should be: 

• Regularly eating foods that are high in fat or sugar
• Carrying extra weight or having obesity
• Not getting enough exercise 
• Tobacco use 
• Drinking large amounts of alcohol 
• Some genetic disorders that affect how the body breaks down lipids
• Thyroid diseases
• Type 2 diabetes that isn’t well controlled 
• Liver or kidney diseases
• Certain medicines, including those that treat HIV, breast cancer, and sometimes high blood pressure

Your doctor may give you a common test called a lipid panel. It checks for different types of cholesterol, including the levels of the “good” kind and the “bad” kind. The American Heart Association recommends that everyone 21 and older get a lipid panel at least every 5 years.

The levels are checked after an overnight fast. Fat from a recent meal can muddy the picture.

These tests are important because you rarely have any symptoms when your triglycerides are high, unlike with many other conditions.

The National Cholesterol Education Program sets guidelines for triglyceride levels:

• Normal levels: Less than 150 milligrams per deciliter
• Borderline high: 150 to 199
• High: 200 to 499
• Very high: 500 or more

Elevated levels may lead to heart disease, especially in people with low levels of “good” cholesterol and high levels of “bad” cholesterol. The same is true if you have type 2 diabetes.

Experts once debated how important triglycerides are, but it now seems clear that higher levels are linked to problems such as heart disease.

One thing is clear, though: A good diet and exercise plan can lower triglyceride levels, improve cholesterol, and decrease the chance of heart disease.

The main way to deal with high triglycerides is to eat better and get more exercise. Here are some guidelines to help you manage your level:

Moderate exercise. Try to exercise 5 or more days each week. Lack of movement makes it hard for your body to process blood sugar and triglycerides as it normally does. So it’s important for you to get up and get moving more each day. Skip the escalator or elevator and climb stairs. Get off the bus or subway one stop early and walk. Find activities you enjoy: Walk, swim, or ride a bike. Join a gym. Talk to your doctor before you begin any exercise plan.

Watch your weight. If you’re carrying extra pounds, losing 5% to 10% of your weight can lower triglycerides. People with a healthy weight are more likely to have normal levels. Belly fat is associated with higher numbers.

Eat foods with fewer carbs and less saturated fat. Try to lower the saturated fat, trans fat, and cholesterol in your diet. Cutting back on carbohydrates will help, too. Foods high in saturated fat, such as red meat, boost levels. Butter and cheese contain these same triglyceride-boosting fats. Choose lean meats or protein alternatives, such as chicken and unprocessed turkey, that are lower in saturated fat.

Another healthy option: Make meatless meals. Vegetarian pastas, chilis, and stir-fries are a delicious alternative to meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetable or olive oil and feature plenty of vegetables.

Carbs that are “white foods” — like pasta or bread made with white flour or semolina — can raise triglyceride levels. So can starchy foods like white rice and potatoes.

Whole-grain pasta is a great alternative, especially for bold sauces. Look for a tasty whole-grain bread for sandwiches. And eat brown rice instead of white rice. It has a rich flavor that’s perfect for making stir-fry. Instead of white potatoes, try grains like quinoa and barley.

Drink less alcohol. Beer, wine, and liquor can raise levels. Some studies show that more than 1 drink a day for women or 2 for men can increase levels by a lot. If you’ve cut back and your triglyceride levels aren’t going down enough, your doctor may recommend skipping alcohol altogether.

Eat fish. Mackerel, lake trout, herring, sardines, albacore tuna, and salmon are high in omega-3s, a fat that’s good for you. It may be hard to get enough omega-3s from food. Your doctor may recommend a supplement or prescription. Make sure your fish is prepared in a healthful way. Frying fish uses a lot of added oil — the unhealthy type, with saturated fat. That fat overpowers the healthier fat found in fish, omega-3 fatty acids, which helps keep triglycerides down. 

Instead, choose fatty fish such as salmon, freshwater trout, or tuna, which are especially rich in omega-3s, then grill or broil them. Look for recipes with flavors you like. If you’re still having trouble tempting your taste buds (not everybody likes fish, after all), take heart. Walnuts, flaxseed, soy products, and dark greens are good sources of triglyceride-lowering omega-3s.

Drink more water. Sugar and fructose — which are used as sweeteners in soda, sweet tea, or fruit juices — can raise triglycerides. The extra calories in sugary drinks can also make you gain weight, which puts added strain on your heart and contributes to cholesterol and triglyceride levels.

Water is the most convenient and inexpensive thirst quencher around. To add some zing, squeeze lemon or lime in sparkling water. Leave the sugar out of your tea and try one flavored with herbs, spices, or flowers.

Check the portion size. Very large meals can send your triglyceride level into the danger zone. Spikes are dangerous because they can increase your risk of a heart attack. Divide your usual serving in half. At home, cook the usual amount but serve only half. At restaurants, divide your meal into smaller portions. Eat slowly to give your body time to figure out that you’re full. Get another helping only if you’re still hungry. If you feel satisfied, pack away what’s left to enjoy later.

Don’t skip meals: Maybe you’re too busy to eat. Maybe you think you’ll lose weight if you skip a meal. The problem: You’re likely to get so hungry later that you’ll grab anything, healthy or not. Or you overeat at the next meal, which causes triglyceride levels to jump. It’s better to eat sensible-sized meals a few times a day. Enjoy breakfast, lunch, and dinner and stick to recommended serving sizes. Have healthy snacks like nuts, fruit, or carrot and celery sticks around when hunger strikes.

Quit smoking. When you have high triglycerides, heart disease is a major concern. If you smoke, your risk of heart disease dramatically increases. Make up your mind to quit. If you need help, talk to your doctor. When you’re ready, take action. Choose a date to give up your habit. Get support from friends and family. Buy sugar-free gum and low-calorie snacks to reach for instead of cigarettes. Talk to your doctor about medications that may help you quit. Find a local support group. Stay committed — you’ll kick cigarettes to the curb and add years to your life.

For some people, good habits may not be enough. Medication might be needed. The decision for you and your doctor can be complicated because other health conditions are usually involved. Several types of medicine can improve levels. They include:

• Fibrates (Fibricor, Lopid, and Tricor)
• Nicotinic acid (Niaspan)
• High doses of omega-3s are needed to lower triglycerides and should be taken only under a doctor’s care. Epanova, Lovaza, and Vascepa are prescription forms of omega-3s.

Your doctor may also prescribe a class of drugs called statins that lower cholesterol. Examples include atorvastatin (Lipitor), rosuvastatin (Crestor), and simvastatin (Zocor).

Like all medicines, triglyceride treatments can have side effects. You may feel: 

• Nausea 
• Weakness 
• Bloating 

Some medication can have an aftertaste.  

Medicine affects people differently, so keep trying until you find the one that works best for you. It is possible that lifestyle changes alone will be the best approach. If you don’t like how your medicine makes you feel, tell your doctor. It may be possible to switch to another drug or adjust your dose. 

If you follow your treatment plan carefully, you could see start to see a drop in your triglycerides within a few weeks. Stay positive and focus on the goals you and your doctor have set. You’ll get there!

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Symptoms and Causes of High Triglyceride Levels: How to Deal with It

Triglycerides are the most common fats in food and in the human body, they are molecules composed of glycerol and fatty acids that can be classified as saturated, monounsaturated and unsaturated. The fatty acid composition of the diet is very important for the prevention of cardiovascular diseases, both qualitatively and quantitatively. Therefore, it is useful to know what fats are and how much they are in food

When total blood fat levels are too high, there is a risk of developing cardiovascular disease. The symptoms associated with high triglycerides in the blood are unfortunately not obvious, and you may not even know about the presence of this problem until you pass an analysis that reveals their high concentration.

Causes of high triglycerides

• Comorbidities such as thyroid disease, metabolic syndrome, diabetes mellitus, liver or kidney disease.
• Severely overweight or obese.
• Unhealthy lifestyle characterized by inactivity, consumption of foods rich in fats and sugar, alcohol consumption and smoking.
• Immoderate diet.
• Genetics: this applies to people with hereditary hypertriglyceridemia. But even with such a hereditary pathology, external factors come into play, because the severity of the situation may depend on nutrition.

The causes that lead to high triglycerides can be addressed.

The best and most effective approach is a healthy lifestyle.

Even if such an abnormality is associated with the presence of real pathologies, it is always necessary to monitor your eating habits and physical activity, regardless of whether you are prescribed drugs to control lipid profile indicators (cholesterol and triglyceride levels).

High triglycerides: when to worry?

Since high triglyceride levels do not cause specific symptoms, it is recommended to keep them under control before problems associated with their high concentration appear. The risk is that a person faces serious health problems, such as coronary heart disease, stroke, acute forms of pancreatitis.

The first wake-up call is the achievement and exceeding of the threshold level of triglycerides in the blood: 150 mg / dl (milligram / deciliter).

Exceeding the 150 mg/dL blood triglyceride threshold poses a risk to heart health. This indicator becomes even more alarming in the presence of other risk factors for cardiovascular disease, in particular, too high concentrations of “bad” cholesterol (LDL) and too low proportion of “good” cholesterol (HDL).

High triglycerides: when to worry?

Any person with high triglyceride levels should first analyze their lifestyle. One of the main goals is to maintain normal body weight or return body weight to normal.

In addition, it is very important to follow the rules in nutrition:

Reduce your intake of saturated fats and eliminate trans fatty acids by minimizing or eliminating the consumption of fatty meats, sausages, high-fat cheeses and processed foods.

Watch out for the quality and quantity of carbohydrates that can cause an increase in triglycerides by favoring slow digesting carbohydrates such as whole grain starches.

Include omega-3 polyunsaturated fatty acids in your diet by eating fish products 2-3 times a week.

Limit sugar and alcohol intake.

Eat nuts and dried fruits, which are sources of omega-3 precursors.

Lowering triglycerides: more than just diet

This goal should not only be about diet: regular physical activity and not smoking are also important to reduce high triglycerides.

The ability of moderate, sustained exercise to alter various risk parameters over time, such as blood triglycerides, blood sugar, and blood pressure, is increasingly supported by research.

You can also follow a low fat diet. This type of therapeutic diet is characterized by the restriction of fat intake and should be administered and supervised by a nutritionist; it aims to modulate the lipid profile (reducing the level of cholesterol and triglycerides in the blood).

In some cases, fibrates, omega-3s, nicotinic acid, berberine or fermented red rice (e. g. Lactoflorene Cholesterol ) may be indicated, substances that help lower blood cholesterol and triglycerides, up to statins – the most commonly used drugs for the treatment of hyperlipidemia.

After testing and diagnosis, the doctor will determine whether prescription drugs are needed or supplements can be used to resolve the problem. In any case, you must follow the recommendations of your doctor.

CHOLESTEROL UNDER CONTROL WITH

CHOLESTEROL

gluten free

lactose free

HELP TO MAINTAIN
NORMAL CHOLESTEROL LEVEL

• prevention and maintenance of normal blood cholesterol levels
• control of cholesterol levels in people with moderate hypercholesterolemia
• reduced risk of cardiovascular disease
• prevention and maintenance of the normal functioning of the cardiovascular system

made in italy

Diet and Diet Against Triglycerides

This is a problem less well known than high cholesterol but affects many young women, especially when they are overweight. Returning to normal weight with a specialized diet is the best way to normalize triglyceride levels.

Triglycerides are one of the indicators of being overweight and having an unhealthy diet that is rich in fats and mostly sugars. High triglyceride levels should not be underestimated. An elevated percentage of fat in the blood can lead to serious problems and harm the heart.

High blood fat levels are related to being overweight as well as dietary habits that need to be changed.

The diet we offer helps you gradually lose weight and learn to eat healthy by choosing foods carefully to prevent the trend of hypertriglyceridemia.

What are triglycerides

Triglycerides are fats that are responsible in the body mainly for the functioning of energy reserves, in the form of fat reserves located in the subcutaneous layer. Some of these reserves are produced by the body, liver and intestines, and the other part enters the body with food.

Normal level

The ideal blood triglyceride level ranges from 40 to 170 mg/dl.

When the level ranges from 170 to 300 mg/dl, it is considered elevated, indicating possible dietary errors and overweight. This is a dangerous level, especially when combined with abnormal cholesterol levels. When triglyceride levels exceed 300 mg/dl, the risk of cancer increases.

If the level is very high

Triglycerides are found in the blood in the form of very low density lipoproteins. When these particles exceed the normal amount, they settle on the walls of the arteries, creating fatty deposits that cause the arteries to gradually narrow and thus increase the risk of cancer.

Over time, fat stores can increase or decrease the elasticity and internal volume of a vessel, causing slowing or obstruction of blood flow to the tissues, leading to much more serious consequences such as a heart attack or stroke.

Beneficial Tests

There is one simple test to make sure your triglycerides are normal. However, in order for the results to be as accurate as possible, special attention should be paid to the evening meal of the previous day.

High sugar and fat intake should be avoided. The ideal option involves a light, low-fat dinner (no butter, cheeses, or cold meats). You should also avoid drinking alcoholic beverages (even beer or wine) for three days before taking a blood test.

Indicators of being overweight

A high blood triglyceride concentration in most cases means that you are overweight due to poor food choices. Returning to normal weight is usually enough to normalize triglyceride levels as well. With the loss of excess weight, in fact, the reserves of triglycerides located in adipose tissues decrease. At the same time, a decrease in the amount of fat in the blood is achieved. On the other hand, a balanced and low-calorie diet not only limits the amount of triglycerides that come from food, but also reduces the amount of triglycerides that the body produces itself. Some foods stimulate triglyceride production better than others, and this production is done by the liver.

Sugar restriction

Foods that should be restricted first are simple sugars that enter the bloodstream quickly and favor the production of triglycerides by the liver.

· Bread and pasta are consumed in limited quantities. Preference is given to products made from wholemeal flour, which contain more dietary fiber, prevent the concentration of fats and are digested much more slowly.

Desserts with pastry cream, such as cakes, tarts, pastries, ice cream, caramels, jams, honey and sugary drinks, should be avoided.

· Even fruits rich in fructose should be avoided, such as exotic fruits, as well as grapes, figs, bananas and persimmons.

· Small amounts of fruit compotes without added sugar and homemade sweets with a small amount of sugar are allowed.

Fat Control

When following an anti-triglyceride diet, fats are not eliminated from the menu, but simply limited and selected based on their nutritional qualities. You should reduce the intake of foods containing saturated fats of animal origin (eg butter, cream, sausages, fatty meats), and, conversely, increase the intake of foods containing unsaturated, favorable, fats, such as fish.

The ideal dressing to use in place of rich sauces is extra virgin olive oil, which contains oleic acid, monounsaturated fat and a blend of antioxidants that help prevent cancer.

Emphasis on omega-3 fatty acids

Thus, you should increase the percentage of consumption of tuna, salmon, mackerel, anchovies and sardines, rich in omega-3 fatty acids. Fish, an essential component of the Mediterranean diet, should be eaten at least three times a week.

No to alcohol

Anyone with elevated triglyceride levels should significantly reduce or, better yet, completely eliminate the use of alcoholic beverages. Alcohol (wine, beer, drinks) stimulates the production of triglycerides by the liver. Some people have a particularly strong reaction to alcohol, so it may be enough to simply reduce your alcohol intake for triglyceride levels to drop significantly as well.

Program

The diet provides approximately 1400 calories per day and allows you to lose up to 2-3 kilograms per month. Carbohydrates (pasta, bread, rice, potatoes) are present in lunch and dinner, but in limited quantities. Bread and pasta are always made from wholemeal flour. It is forbidden to eat crackers, toast and baked goods such as raisin rolls, sweet rolls, etc.

Eat fish 4 times a week to increase your intake of omega-3 fatty acids.

As a dressing, 3 tablespoons of olive oil per day and one teaspoon of salt are allowed.

The quantity of vegetables to be consumed should be plentiful. Conversely, fruits should only be consumed in the quantities prescribed on the menu.

Calorie-free sweeteners included.

Drinking plenty of water is recommended, both with meals and throughout the day.

All alcoholic beverages should be avoided, even beer and wine.

Everyday

Breakfast

1 cup skimmed milk (200 ml),

coffee (to which you can add a calorie-free sweetener)

40 g wholemeal bread in the form of toast.

Snack

In the afternoon you can eat 200 grams of fruit, avoiding bananas, grapes, persimmons and exotic fruits

MONDAY

Lunch: brown rice with curry (see recipe), vegetable salad, fruit

Dinner: bean and egg salad (which you will prepare with 2 boiled eggs, boiled beans, tomato, olive oil and balsamic vinegar), 50g wholemeal bread, fruit

TUESDAY

Lunch: 70g wholemeal pasta with tomato and basil, baked sardines, boiled spinach, fruit

Dinner: 60g boiled dried chickpeas, boiled radish, 50g wholemeal bread, fruit

WEDNESDAY

Lunch: soup with wheat and vegetables (which you will prepare from 70 g of boiled wheat, grated onion, broth and various vegetables), 200 g of boiled sturgeon, julienned carrots, fruit

Dinner: 200 g of tomatoes, 100 g of mozzarella, olive oil and oregano, 50 g wholemeal bread, fruit

THURSDAY

Lunch: barley and bean soup (which you will prepare from 70 g barley, adding to it 60 g beans already boiled and fried for 10 minutes in a pan with olive oil, tomato and rosemary), steamed cauliflower, fruit

Dinner: 200 g grilled salmon fillet, rocket salad, 50 g wholemeal bread, fruit fruit

Dinner: 150 g grilled turkey breast, lettuce (to make a salad), 50 g wholemeal bread, fruit

SATURDAY

Lunch: wholemeal pasta with cuttlefish (see recipe), roasted peppers dressed with olive oil , wine vinegar and parsley

Dinner: 200 g mackerel baked in baking paper, vegetable salad with olive oil and wine vinegar, 50 g wholemeal bread, fruit

SUNDAY

Lunch: 70 g boiled barley with raw tomatoes and slices baked eggplant, 150g roast beef, arugula salad, fruit

Dinner: 50g corned beef, 200g boiled beetroot, 50g wholemeal bread, fruit

Recipes:

— Brown curry rice

9000 2 Ingredients for 1 person

70 g brown rice, 150 g diced chicken breast, finely chopped onion, 1 tablespoon olive oil, white wine, salt and curry

Preparation:

Pour olive oil into a deep frying pan and add the onion. Saute the onion and add the rice. Salt, add chicken and quench with wine. Sprinkle with curry and leave to cook, adding wine and water as needed.

— Baked sardines

Ingredients for 1-2 persons

200 g sardines, 150 g tomatoes, half an onion, 1 celery, 1 tablespoon olive oil, wine vinegar and salt

Preparation:

Wash the sardines, remove the heads. Cut in the middle and pull out the spine. Rinse and place in a non-stick container. Add finely chopped onions, tomatoes and celery. Drizzle with olive oil and vinegar and place in the oven at 180 degrees Celsius for 20 minutes.

— Wholemeal pasta with cuttlefish

Ingredients for 1 person

70 g wholemeal pasta, half pepper, 1 tomato, 200 g cuttlefish, white wine, 2 tablespoons olive oil, salt, pepper and parsley

Preparation:

Wash cuttlefish and chop stripes. Crush garlic and fry in olive oil. Add the tomato and pepper pieces, then put the cuttlefish. Steep with wine, leave until the liquid has evaporated, then salt and pepper.