What are triglycerides?

These are molecules composed of fatty acids that our body accumulates in adipose tissue (the fat mass). Triglycerides are synthesized by the small intestine which, during the digestion process, absorbs and transforms the simple sugars previously broken down by the liver. These molecules make up the fuel reserve of our body and therefore having an adequate level of triglycerides in the blood (between 150 and 200 mg / dl) is essential to feel really fit.

On the other hand, when you consume too many simple sugars or consume too much alcohol, the level of triglycerides in the blood increases and exceeding a certain level you run the risk of having serious cardiovascular problems. A sharp rise in blood triglycerides can also lead to a pancreatitis, which manifests itself through gods abdominal pain very intense and which can be very serious.

How to avoid excess triglycerides

An excess of triglycerides in the blood is often linked to a problem overweight and of sedentary lifestyle. So, as soon as the needle of the scale indicates a few extra pounds, the password is: diet and sport!

Diet: Although triglycerides belong to the family of lipids, their level depends essentially by the amount of sugars taken with meals (only rarely depends on fat).

To maintain a proper blood triglyceride level you have to avoid simple sugars, which are not contained exclusively in desserts but are also present in bread, in potatoes and especially in the pasta or in ricecooked too long. The explanation is simple: excessively long cooking destroys the starch contained in food and produces carbohydrates that are assimilated very quickly. When you make the pasta, drain it in time for it to be al dente and if, on the other hand, you have provided potatoes in the menu, accompany them with legumes. As for the rice, it better be a little Crisp, like pasta.

Don't overdo it with i either fruit juices: the fructose contained in fruit contributes toincrease of triglycerides. On balance, it's best to eat there fresh fruit and to drink water if you are thirsty. The same goes for the alcoholic beverages, since alcohol is one fermented sugar, and pearls sodas!

Instead, try to eat foods that contain them complex sugars, like lentils, peas, broad beans or chickpeas, since this type of sugar is digested and absorbed more slowly by the body.

Sport: the second cause of excess triglycerides in the blood is sedentary lifestyle. Since triglycerides are stored in the adipose tissue, you can delete them by following physical activity regular (running, sport, brisk walking ...).

In conclusion, if you manage to follow a correct diet and if you do a little movement, you will never encounter a triglyceride problem!

When to start worrying

The normal rate of triglycerides in the blood is among the 150 and 200 mg per deciliter. This rate becomes pathological if it comes to the 400 or 500 mg / dl.

Triglycerides as such do not cause the onset of diseases or cardiovascular problems but constitute a risk factor, since often a high rate of triglycerides is accompanied by an increase in the rate of HDL cholesterol ("bad" cholesterol). In this case it may happen that some plaques of cholesterol yes deposit on the walls of arteries, preventing proper blood circulation and increasing the risk of cardiovascular disorders (myocardial infarction, cerebrovascular accidents…).

Hyperglycemia can also cause inflammation of the pancreas (pancreatitis) or, if it is associated with aabdominal obesity (belly), can favor the onset of diabetes, a severe metabolic disorder.

The results of the blood test

If you have taken a blood test and have the following results, you do not present any risk:

LDL cholesterol: <160 mg / dl.

Triglycerides : <150 mg / dl.

HDL cholesterol:> 40 mg / dl.

Of course these values ​​are only valid if you don't smoke.

If your analyzes are normal, you don't need to do it again for another 5 years, unless you change your eating habits or if weight gain. Conversely, if your triglyceride rate is higher than 400 mg / dl, you are affected by hypertriglyceridemia and you need a diet or a cure.

If the increase in triglycerides is associated with an increase in the rate of LDL cholesterol, you can suffer from one hyperlipidemia which requires a specific medical care.

In each of these cases, the speed with which the anomaly is detected is essential in order to effectively prevent the risks of cardiovascular diseases.


The advices dietetic they are fundamental and are the first to be applied, together with the rules they regulate life hygiene (increased physical activity).

The fish oils have a beneficial action on the triglyceride rate. Don't worry, the era of cod liver oil is over! Today these oils are commercially available in the form of food supplements.

THE medicines they come prescribed by a doctor when dietary recommendations prove insufficient. In general, these are derivatives offibric acid, which lower the level of lipids in the blood. By reducing triglycerides, these medicines also reduce the level of LDL cholesterol, however it has been shown that they do not always prevent myocardial infarction.

To keep in mind

Have a good one hygiene of life it is essential to avoid excess triglycerides. To eat in a healthy way, without exceeding with simple sugars, and having aphysical activity reduce the risk of hypertriglyceridemia. The enemies of our health are simple sugars, alcohol, excess weight and a sedentary lifestyle!

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