High triglycerides, can you eat walnuts? It is recommended to protect blood vessels, keeping in mind "three more and two less".
I. Introduction
Triglycerides are a lipid substance in the human body, and excessive triglyceride levels may increase the risk of cardiovascular and cerebrovascular diseases. In recent years, with the acceleration of people's life rhythm and the change of dietary structure, the problem of high triglycerides has become more and more common. So, can people with high triglycerides eat walnuts? This article will answer this question in detail and make some suggestions to help you better protect your blood vessel health.
Second, the harm of high triglycerides
Triglycerides are a type of blood lipids, mainly in food intake and synthesis in the body. Normally, triglycerides maintain a homeostasis in the body. However, when triglyceride levels are too high, the following hazards can be triggered:
Increased risk of cardiovascular and cerebrovascular diseases: High triglyceride levels may lead to atherosclerosis, which in turn can lead to cardiovascular and cerebrovascular diseases such as coronary heart disease and cerebral infarction.
Induces acute pancreatitis: High triglycerides may lead to pancreatic microcirculation disorders, causing acute pancreatitis.
Affects blood sugar metabolism: High triglycerides may affect blood sugar metabolism and increase the risk of diabetes.
Impaired liver function: Long-term high triglycerides may lead to liver diseases such as fatty liver and cirrhosis.
3. The nutritional value of walnuts and their effects on triglycerides
Walnuts are a nutritious nut that is rich in a variety of beneficial components such as -3 unsaturated fatty acids, fiber, antioxidants, and more. Moderate consumption of walnuts can help lower cholesterol levels and improve cardiovascular health. So, can people with high triglycerides eat walnuts?
The answer is yes。Although walnuts contain some fat, they are mainly unsaturated fatty acids, which help improve blood lipid metabolism. Eating walnuts in moderation (a small handful a day) can be part of a healthy diet. However, it is important to note that due to the high calorie content of walnuts, excessive consumption may lead to weight gain, which indirectly affects triglyceride levels. Therefore, people with high triglycerides should control their intake when eating walnuts.
4. How to reduce triglyceride levels? It is recommended to protect blood vessels, keeping in mind "three more and two less".
Eat plenty of fiber-rich foods: Such as oats, beans, fruits, vegetables, etc. These foods can help lower cholesterol and triglyceride levels and improve cardiovascular health.
Increase aerobic exercise: Such as jogging, swimming, cycling, etc. Aerobic exercise boosts blood circulation and metabolism and helps lower triglyceride levels. It is recommended to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Maintain a balance of moisture: Proper water intake helps to thin the blood, reduce blood viscosity, and thus reduce triglyceride levels. It is recommended to drink at least 8 glasses of water (about 2 liters) a day and avoid excessive intake of sugary drinks and alcohol.
Eat less saturated and trans fats: Such as fatty meat, cream, butter, fried food, etc. Saturated fats and trans fats in these foods can increase triglyceride levels, which is not good for cardiovascular health. It is recommended to replace saturated and trans fats with unsaturated fats (e.g., olive oil, fish oil, etc.).
Limit your intake of foods high in sugar and starch: Such as sweets, desserts, white rice, white bread, etc. These foods can lead to elevated blood sugar and insulin resistance, which in turn increases triglyceride synthesis and storage. It is recommended to reduce the intake of high-sugar and high-starch foods and increase the intake of whole grains and low-glycemic index (GI) foods.
V. Conclusions
People with high triglycerides can eat walnuts, but they need to control their intake. In order to better protect the health of blood vessels and reduce triglyceride levels, it is recommended to follow the principle of "three more, two less": eat more fiber-rich foods, increase aerobic exercise, and maintain more water balance; Eat less saturated and trans fats, and less high-sugar and high-starch foods. Through a reasonable diet and adjustment of lifestyle Xi, we can better maintain cardiovascular health and prevent the occurrence of related diseases.