What foods contribute to high triglycerides
Lipid Metabolism Disorders - Diet
- Nutrition tips
- Lipid metabolism disorders
Loss of excess weight
Risk factor # 1
The primary goal is to strive for a normal weight, because every kilo less has a positive effect on the blood fat level. Overeating and the resulting overweight (obesity) favor the development of hyperlipoproteinemia to a large extent.
Obesity = risk factor No. 1
According to current knowledge, the easiest way to reduce weight is via the Reduction in fat intake with food, one Restriction of alcohol consumption and through more physical activity to reach. These measures also have a beneficial (lowering effect) on increased fat levels, increased blood sugar levels and blood pressure.
In the case of people of normal weight, the weight should be kept within the normal range in order to keep the risk of developing metabolic diseases as low as possible.
In the case of lipid metabolism disorders, diet is of great importance and forms the basis of treatment. The wrong diet is often the decisive factor in the occurrence of lipid metabolism disorders. Then a change in diet is the primary and often the only therapeutic measure.
But don't worry - it's not about giving up, it's about changing your diet, because giving up (e.g. using butter) has not put your cholesterol level in order!
Adapted energy supply
If the body receives more energy than it needs, the body weight increases. Conversely, it decreases when the total energy consumption is higher than the supply.
The energy requirement depends on many factors, e.g. size, age, physical activity, muscle mass, etc.
You can find more information and instructions on the subject of weight loss on our pages on the subject of obesity.
Proper nutrition means above all that the ratio of protein, fat and carbohydrates (nutrient ratio) should be right.
According to the DGE, the nutrient ratio should look like this:
This distribution corresponds to an energy intake of 2000 kcal per day approx. 70 g fat, 75 g protein and 275 g carbohydrates
And this is how the nutrient distribution looks in one Most of the German citizens out:
That means most people way too much fat eat at the expense of carbohydrates, especially whole grain products, vegetables and fruits.
Plenty of fiber
Abundant means: At least 30-40g of fiber per day.
"Take five a day" is the motto! That means five servings of fruit, salad or vegetables per day and applies to main meals and snacks in between.
- Fruits and vegetables contain, among other things, phytochemicals and fiber, which have a cholesterol-lowering effect and are generally positive for health.
- Potatoes and legumes are also included.
- Oat bran is a dietary supplement with a very high fiber content and cholesterol-lowering properties.
Give preference to whole grain products
- Wholemeal bread, wholegrain rice, wholegrain pasta, wholegrain pastries and legumes are also rich in fiber and have many advantages over white flour products that have a positive effect on fat metabolism, weight, digestion and thus health and wellbeing.
- The foods millet and green spelled, which have long been forgotten, ensure variety and taste. They can be used to conjure up delicious dishes that are also very healthy.
Vegetarian diet - good for blood lipids
Studies have shown that vegetarians generally have lower blood lipid levels than non-vegetarians. There are several reasons for this:
Vegetarians do without sausage and meat - foods that are usually rich in cholesterol and fat and the fats of which consist mainly of saturated fatty acids. They also eat more whole grains, vegetables, and fruits, and often practice healthier lifestyles.
Fish more often
Eat fish regularly because fish is a very valuable food. It is rich in iodine (sea fish) and animal protein, mostly with a low fat content.
But fatty fish such as mackerel, salmon and herring are also very beneficial to health, especially if the blood lipid levels are high, and should be incorporated into the menu more often. They contain plenty of omega-3 fatty acids, which have a positive effect on the blood fat level and the ability of the blood to flow. Those who don't like fish will find an adequate alternative in fish oil capsules.
Reduce sugar consumption
Excessive consumption of sugar, high-sugar foods and drinks can lead to obesity, which in turn has a negative effect on blood fat levels. The body also converts an excess of sugar into fat. This increases the triglyceride level in the blood and decreases the HDL cholesterol level.
If the triglycerides are increased, sugar and sugary foods should be avoided (see therapy for hypertriglyceridaemia).
Limit alcohol consumption
Alcohol also has an influence on blood lipids and contributes to their increase, since alcohol promotes the formation of new triglycerides in the liver. With elevated triglycerides, alcohol should therefore be avoided. It also contains a lot of calories and thus contributes to the development of obesity.
Important: Above a certain amount, alcohol damages many organs!
Tip*: A maximum of 30g (men) and 20g (women) alcohol per day, which corresponds to an amount of approx. 500ml beer or 250ml (1 / 4l) wine.
* Applies to patients only without Increase in triglycerides!
The following list should help you find the right foods for a healthy diet in hyperlipidemia.
The red labeled foods Not for patients with Hypertriglyceridemia suitable!
|Food||Recommendable||suitable in moderation||less suitable|
|Edible oils||Olive oil, rapeseed oil, peanut oil||Safflower oil, soybean oil, sunflower oil, corn germ oil, wheat germ oil, nut oil||Butter, lard, coconut fat|
|flesh||Veal, rabbit, game, tartare||Lean beef, pork or lamb with no visible fat, lean ground beef||Streaky, fatty meat, tinned meat, bacon, pork meat, offal (heart, liver, kidney, brain, sweetbreads, tongue)|
|poultry||Chicken, skinless turkey, game fowl||Goose duck|
|Sausages||German corned beef, beef or veal aspic, poultry sausage||lean ham (raw or cooked), low-fat sausages (<15% fat)||high-fat sausages (e.g. long-life sausage, liver sausage, black pudding, Mettwurst, mortadella, bratwurst)|
|fish||Lean fish (e.g. cod, plaice, halibut, haddock, saithe, pikeperch, perch, pike, sole)|
Oily fish (mackerel, salmon, herring, tuna)
|Breaded fish, canned fish in sauce||Crustaceans and shellfish (e.g. lobster, shrimp, oyster, mussel, lobster), eel, caviar, kipper, schillerlocken, fish cakes|
|Eggs||protein||up to 2 eggs / week||About 3 egg yolks / week (replace 1 egg yolk with 1 tablespoon soy flour or soy drink)|
|Dairy products||Low-fat milk, kefir and curd milk with 1.5% fat, buttermilk, natural yoghurt with 1.5% fat, low-fat quark, whey||Condensed milk with 4% fat, quark with 10% fat||Whole milk, 3.5% fat, coffee cream, condensed milk 7%, natural yoghurt with 3.5% fat, quark 40% fat, cream quark, whipped cream, creme fraiche, sour cream|
|cheese||Sour milk cheese (e.g. Harz cheese, Mainz cheese), low-fat cheese (<10% fat in dry matter)||Low-fat cheeses up to 30% fat in dry matter||high-fat cheeses with 40/45/50/60% fat in dry matter e.g. double cream cheese|
|fruit||Fresh fruit, frozen fruit, unsweetened fruit compote||Avocado, sweetened fruit preserves, dried fruit|
|vegetables||all kinds, steamed or raw, fresh or frozen food (depending on the season), prepared with low fat content||Canned vegetables|
|Potatoes||Jacket potatoes, baked potatoes, mashed potatoes, potato dumplings||Potato products fried or deep-fried with suitable fats, e.g. French fries, fried potatoes||Potato products prepared with unsuitable fats, e.g. crisps|
|Grain / products||Whole grain pasta, oat flakes and flour, oat products, corn, green spelled, buckwheat, millet, whole grain rice||Light-colored flour, light-colored breads, commercially available sugared muesli, white rice, light-colored, egg-free pasta||Fatty fine breads (e.g. croissants), pasta containing eggs|
|Bakery products||Wholegrain rusks||Rusks, baked goods made from yeast dough or quark oil dough||Baked goods made from shortcrust, biscuit, scrambled, puffed, choux pastry, salty and cheese pastries|
|nuts||All kinds of nuts except coconuts||coconut|
|confectionery||Sweeteners, sugar, sugar substitutes (e.g. fructose), jam, jelly, honey, sweets, liquorice, fruit gums, fruit ice cream, milk ice cream||Nut nougat cream, chocolate, chocolate products, pralines, nougat, marzipan, cream ice cream, soft ice cream|
|beverages||all non-alcoholic drinks e.g. herbal and fruit tea, mineral water, all drinks without added sugar (reduced calories) e.g. naturally cloudy / pure fruit and vegetable juices||Low-fat cocoa, sugary soft drinks, malt beer, alcoholic drinks||Unfiltered coffee, drinking chocolate|
|Other products||Herbs, spices, mustard, vinegar||Ketchup, liquid seasoning, salt||Mayonnaise, tartar sauce|
Source: mod. according to Biesalski et al: Nutritional Medicine, Thieme Verlag, 2004
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