A woman from my neighborhood suddenly went to the
doctor with severe stomach pain - he could not explain exactly where in her
stomach and what kind of pain she had. We thought it might be the pain of gallbladder
stone.
But later we found out - the problem of increased
blood triglycerides, through various tests given by the doctor. In reality,
this matter was not very clear to me either, so I want to know the details from
the doctor -- the doctor said -
Another physical problem that can arise depending on
our diet is triglycerides or TG in the blood. We often see people suffering
from this problem, but we do not be careful, do not try to know its causes and
remedies and the need for awareness. To lead a healthy life - it is not
right to underestimate any problem.
Cholesterol and triglycerides, floating in the blood,
help build cell walls and maintain energy in the body. But it also has a
harmful side, that is, problems arise when there is more than necessary.
Nutrition experts say - Triglycerides or TG are
basically a type of fat. Obesity, diabetes, eating more sugar and less physical
labor can increase triglycerides. On the contrary, good cholesterol or HDL
decreases.
If the level of triglycerides in the blood increases,
pancreatitis, fatty liver, etc. can occur. However, with some awareness and
changes in dietary habits, triglyceride levels can be easily controlled or
reduced. In this case, changing the diet is the most important thing.
To
reduce triglycerides --
1) Avoid
processed meats and trans fats.
2) Eat
fiber-rich foods.
3) Avoid
refined carbs.
4) Saturated
fat in food should be less than 7 percent.
5) Avoid
alcohol.
What
doctors recommend as a diet to reduce triglyceride levels --
1) The
most suitable diet to reduce triglyceride levels is the Mediterranean diet.
Vegetables and fruits are the main foods in this diet. Plenty of green and
colorful vegetables and fresh seasonal fruits should be included in the daily diet.
2) Whole
grain foods, such as red rice, wheat flour, corn, oats or similar foods should
be preferred as carbohydrates. Eating carbohydrates is not prohibited in the
Mediterranean diet, but it should be eaten in small quantities. It is better
not to eat more than 35 grams of carbohydrates a day. And sugary foods should
be chosen that are high in fiber.
3) To
meet the protein requirement, fish or chicken should be eaten 2-3 days a week.
In this case, it is better to give preference to fish. Sea fish is very beneficial.
It contains a lot of Omega-3, EPA, DHA. Eating 4 grams of EPA / DHA daily helps
reduce triglycerides in the blood by up to 25 percent. Red meat (beef, goat or
similar animal meat) should not be eaten more than one or two days a month.
4) Nuts
should be included in the diet every day. Nuts contain a lot of Omega-3 and
monounsaturated fatty acids, which help reduce triglycerides. Apart from this,
eating sunflower, pumpkin and sesame seeds is also very beneficial.
5) Extra
virgin olive oil, almond oil or pure mustard oil should be preferred as edible
oil.
6) The
spices we use in cooking, such as onion, ginger, garlic, cardamom, cloves,
cinnamon, mint leaves, etc., are very beneficial.
7) Milk,
yogurt, and cheese can be consumed in 1 to 3 servings per day.
8) You
can eat 4 egg yolks per week. There is no restriction on eating egg whites
every day.
9) Along with the Mediterranean diet, regular
exercise and weight control are essential.
