Triglycerides, this hidden chemical messenger in the depths of the human body, also known as triacylglycerol, is quietly synthesized in the liver, fat tissue, and small intestine, like a low-key artist. When fasting, it only accounts for one-quarter of the total body amount but plays an essential role.
It mainly resides in pre-β-lipoprotein and chylomicrons, like a behind-the-scenes manipulator, secretly controlling the synthesis of cholesterol and its esters.
The temperament of this chemical messenger is actually deeply influenced by our daily diet and lifestyle habits. Once we indulge in spicy food, this messenger will feel the call and quietly increase the fat content in the body.
How to determine if triglycerides are normal?
If triglycerides are found to be high after a medical examination, what does it mean? If this indicator is high and not controlled, it may develop into high triglycerideemia, affecting our health.
How to judge if triglycerides are within the normal range? Usually, testing the blood triglyceride content on an empty stomach is sufficient. Generally, it is considered normal if it is between 1.7-2.3 mmol/L, below 1.7 mmol/L, or above 2.3 mmol/L is considered abnormal. If it is above 5.6 mmol/L, it is already in the “risk zone” and needs prompt medical attention.
A 54-year-old sister who doesn’t eat fatty meat and has triglycerides at 9.8. The doctor said: “Eating vegetarian every day, it’s strange that the blood lipids are not high.”
54-year-old Sister Zheng, has been feeling dizzy and chest tightness recently and has trouble sleeping. At the urging of her daughter, she went to the hospital for a check-up and found that her blood lipids were high.
Prior to this, Sister Zheng was diagnosed with hyperlipidemia during a check-up, and the doctor advised her to pay attention to a reasonable diet, reducing the intake of high-fat foods in her daily life.
Since then, Sister Zheng has been paying close attention to a light diet, but this time her triglycerides were unexpectedly high at 9.8, which made her feel very puzzled.
High-starch vegetarian diet
Many middle-aged and elderly people choose to eat more vegetarian food to maintain a healthy diet. However, some vegetarian foods may appear healthy but actually contain a significant amount of starch and sugar, such as potatoes, yams, and taro.
The starch and sugar in these foods are converted into triglycerides in the body, and long-term consumption can easily lead to elevated blood lipids.
Some processed vegetarian foods such as vegetarian chicken and duck, although meat-free, often contain a lot of fats and sugars added for better taste, which is also detrimental to controlling blood lipids with long-term consumption.
Pickled vegetables
Sister Zheng loves to eat pickled salty vegetables in her daily life, although delicious as a side dish, after pickling, the salt content is relatively high. Apart from causing elevated blood pressure, it also promotes an increase in blood viscosity, triggering vascular blockage.
Moreover, nitrite produced in such pickled vegetables increases the risk of cardiovascular disease and cancer. Therefore, frequent consumption of pickled vegetables like these can lead to high blood lipids.
After a medical examination, high triglycerides were found. What should be done? Here are 5 effective ways to lower the values:
1. Engage in aerobic exercise regularly
For individuals with high triglycerides, more physical activity is needed in daily life because exercise helps promote metabolism in the body, accelerating the breakdown of excess triglycerides and aiding in lowering triglyceride levels.
Moreover, exercise can promote blood circulation, preventing cardiovascular diseases and protecting our overall health.
2. Maintain a balanced dietary structure
Diet plays a crucial role in regulating blood lipids. In daily meals, it is advisable to avoid high-fat foods, particularly animal organs, fried foods, dairy products, etc.
It is recommended to consume more deep-sea fish, increase the intake of fruits and vegetables rich in dietary fiber, eat nuts, avocados, olive oil, which contain healthy fats, and control sugar intake.
3. Maintain a healthy weight
Generally, obese individuals with high blood lipids tend to have levels significantly higher than those with normal weight because the average plasma cholesterol and triglycerides are notably higher in obese individuals.
Therefore, overweight individuals should scientifically lose weight to normalize their body weight. Data shows that many people restore normal blood lipids after weight loss.
4. Quit smoking and limit alcohol intake
Tobacco and alcohol can both lead to elevated triglyceride levels. Nicotine in tobacco stimulates the liver to produce more triglycerides, while alcohol disrupts the liver’s ability to process triglycerides.
For individuals with high triglycerides, quitting smoking and limiting alcohol intake are crucial. If possible, it is best to quit smoking entirely. If immediate cessation is not feasible, alcohol intake should be restricted at least.
Natural foods to lower blood lipids, a good “cholesterol-lowering medicine” for cardiovascular disease patients!
1. Onions
Onions contain a significant amount of plant fiber, which promotes gastrointestinal motility and assists in lipid metabolism. Onions help lower blood sugar and lipids, facilitating their breakdown and metabolism, thus lowering blood lipids. Onions also possess antimicrobial properties, promoting sweating and preventing colds and infections. Onions improve the microcirculation of the cardiovascular system, so they are suitable for patients with high blood lipids.
2. Apples
Apples contain abundant tannic acid, which effectively lowers blood lipids and provides protection to blood vessels. Apples also contain malic acid and pectin, which bind with bile in the body, absorbing excess fats and promoting the excretion of sodium, thus lowering blood lipids.
3. Spinach
With continuous improvement in farming technology, spinach can be available throughout the year. Spinach is a rare good component for our body, rich in folic acid and iron.
After entering the body, these substances help stabilize blood lipid levels and promptly assist in the elimination of toxins and waste products, which is highly beneficial for our health.
4. Black fungus
Black fungus’s unique component is its sugar content, which is excellent soluble dietary fiber. It also contains nutrients such as calcium, iron, and phosphorus.
If blood lipids are abnormal, it is recommended to eat black fungus daily, combined with some seaweed and edible fungi, up to 100 grams daily, which is very beneficial for preventing cardiovascular diseases and promoting digestion.
Conclusion: In daily life, we can consume a variety of foods, but exactly which ones can regulate blood lipids and which are harmful to blood lipids, we are not always clear. Therefore, through this article, we hope that everyone can have a certain understanding and know what people with high blood lipids should eat.
