What foods contribute to high triglycerides

Lipid Metabolism Disorders - Diet

  1. Nutrition tips
  2. Lipid metabolism disorders
  3. nutrition

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.

Diet recommendations

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.

Nutrient relation

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!

Food selection

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!

FoodRecommendablesuitable in moderationless suitable
Edible oilsOlive oil, rapeseed oil, peanut oilSafflower oil, soybean oil, sunflower oil, corn germ oil, wheat germ oil, nut oilButter, lard, coconut fat
fleshVeal, rabbit, game, tartareLean beef, pork or lamb with no visible fat, lean ground beefStreaky, fatty meat, tinned meat, bacon, pork meat, offal (heart, liver, kidney, brain, sweetbreads, tongue)
poultryChicken, skinless turkey, game fowlGoose duck
SausagesGerman corned beef, beef or veal aspic, poultry sausagelean ham (raw or cooked), low-fat sausages (<15% fat)high-fat sausages (e.g. long-life sausage, liver sausage, black pudding, Mettwurst, mortadella, bratwurst)
fishLean fish (e.g. cod, plaice, halibut, haddock, saithe, pikeperch, perch, pike, sole)
Oily fish (mackerel, salmon, herring, tuna)
Breaded fish, canned fish in sauceCrustaceans and shellfish (e.g. lobster, shrimp, oyster, mussel, lobster), eel, caviar, kipper, schillerlocken, fish cakes
Eggsproteinup to 2 eggs / weekAbout 3 egg yolks / week (replace 1 egg yolk with 1 tablespoon soy flour or soy drink)
Dairy productsLow-fat milk, kefir and curd milk with 1.5% fat, buttermilk, natural yoghurt with 1.5% fat, low-fat quark, wheyCondensed milk with 4% fat, quark with 10% fatWhole 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
cheeseSour 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 matterhigh-fat cheeses with 40/45/50/60% fat in dry matter e.g. double cream cheese
fruitFresh fruit, frozen fruit, unsweetened fruit compoteAvocado, sweetened fruit preserves, dried fruit
vegetablesall kinds, steamed or raw, fresh or frozen food (depending on the season), prepared with low fat contentCanned vegetables
PotatoesJacket potatoes, baked potatoes, mashed potatoes, potato dumplingsPotato products fried or deep-fried with suitable fats, e.g. French fries, fried potatoesPotato products prepared with unsuitable fats, e.g. crisps
Grain / productsWhole grain pasta, oat flakes and flour, oat products, corn, green spelled, buckwheat, millet, whole grain riceLight-colored flour, light-colored breads, commercially available sugared muesli, white rice, light-colored, egg-free pastaFatty fine breads (e.g. croissants), pasta containing eggs
Bakery productsWholegrain rusksRusks, baked goods made from yeast dough or quark oil doughBaked goods made from shortcrust, biscuit, scrambled, puffed, choux pastry, salty and cheese pastries
nutsAll kinds of nuts except coconutscoconut
confectionerySweeteners, sugar, sugar substitutes (e.g. fructose), jam, jelly, honey, sweets, liquorice, fruit gums, fruit ice cream, milk ice creamNut nougat cream, chocolate, chocolate products, pralines, nougat, marzipan, cream ice cream, soft ice cream
beveragesall 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 juicesLow-fat cocoa, sugary soft drinks, malt beer, alcoholic drinksUnfiltered coffee, drinking chocolate
Other productsHerbs, spices, mustard, vinegarKetchup, liquid seasoning, saltMayonnaise, tartar sauce

Source: mod. according to Biesalski et al: Nutritional Medicine, Thieme Verlag, 2004