How to lower your blood triglycerides? Omega-3s to the rescue!
Reminder: What is a lipid profile analysis?
A lipid profile is a blood test prescribed by a doctor and whose purpose is to identify the quantities of different lipid compounds in the blood.
What information does the lipid profile provide?
A lipid profile provides the levels of different blood lipids, allowing for the detection of abnormalities that reflect the risk of cardiovascular problems. The following tests are typically performed:
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Total cholesterol is a fatty substance present in our diet but also produced by the body. It is necessary for the synthesis of steroid hormones and is an essential component of cell membranes.
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LDL cholesterol ( LDL: low-density lipoproteins ) is the type of cholesterol that makes up LDL, which transports lipids from the liver to other tissues. It is this type of cholesterol that is commonly referred to as "bad cholesterol".
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HDL cholesterol ( HDL: high-density lipoproteins ) is a component of HDL, which allows the transport of lipids from the body to the liver. This is the "good cholesterol".
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Triglycerides are the main representatives of the lipids we eat and that circulate in our body. They constitute an essential source of energy.
What is the purpose of a lipid profile?
Lipid profile is a periodic monitoring that helps determine a patient's risk of developing atherosclerotic plaques that can lead to cardiovascular disease.
What are triglycerides?
Triglycerides are a class of lipids, more specifically a chain of three fatty acids attached to a glycerol molecule. They are the main components of the lipids we consume in our diet. Triglyceridemia refers to the amount of triglycerides present in the blood. The triglycerides in our body have two origins:
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exogenous = provided by food
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endogenous = synthesized by the body and more specifically by the liver.
Triglycerides are stored in adipose tissue, but they can also accumulate in the liver. In humans, the accumulation of triglycerides in the liver leads to hepatic steatosis (fatty liver), a pathological condition.
Is it dangerous to have too many triglycerides?
During a fasting lipid profile, the amount of triglycerides in the blood (triglyceridemia) should be less than 1.5 g/L . If the amount of triglycerides exceeds this value, it is called hypertriglyceridemia .
There are different stages of severity of hypertriglyceridemia:
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minor hypertriglyceridemia when the triglyceride level is less than 2 g/L
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moderate hypertriglyceridemia when triglyceride levels are between 2 and 5 g/L ;
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Major hypertriglyceridemia is defined as triglyceride levels greater than 5 g/L .
When hypertriglyceridemia is associated with an abnormal level of cholesterol, it is called mixed dyslipidemia .
High triglyceride levels are often asymptomatic, but they are associated with the development of certain conditions such as cardiovascular disease or an increased risk of pancreatitis. Blood triglyceride levels should be monitored, and if they rise, lifestyle and dietary changes should be implemented to restore normal levels.
What is the relationship between triglycerides and cardiovascular health?
Blood tests, and in particular lipid profiles with triglyceride levels, are essential tools for monitoring our health, including our cardiovascular health. Indeed, blood lipid analyses, especially triglyceride levels, can provide important information about the risk of developing cardiovascular diseases such as atherosclerosis .
Atherosclerosis is a chronic disease characterized by the formation of atheromatous plaques on the inner walls of arteries (primarily large arteries). These plaques are mainly composed of lipids such as cholesterol and triglycerides , as well as other deposits such as inflammatory cells and proteins . These plaques induce remodeling of the arteries, impairing their function. Over time, these plaques can thicken and harden, reducing the cross-section of the blood vessels in which they are deposited. This leads to decreased blood flow, impaired blood flow, and other disorders related to the arterial wall.
Atherosclerotic plaques can damage the artery walls, causing inflammation and a local immune response . This can lead to hardening of the artery walls, which contributes to reduced blood flow. Finally, atherosclerotic plaques can crack and rupture , releasing substances that can cause blood clots (thrombosis) to form, which can completely or partially block blood flow— this is a stroke!
The risk of developing cardiovascular disease is influenced by several risk factors, including age, sex, heredity, smoking, obesity, physical inactivity, and alcohol consumption. Triglyceride level testing is an important way to monitor cardiovascular disease risk, as high triglyceride levels in the blood are associated with an increased risk of atherosclerosis .
It is important to note that atherosclerotic plaques are often asymptomatic and symptoms usually only appear when blood circulation is severely impaired. Common symptoms of atherosclerosis include:
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the pain
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dizziness
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shortness of breath
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instability while walking
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angina pectoris
The most serious complications associated with atherosclerosis are caused by plaque rupture, which can lead to blood clot formation and tissue ischemia. If this occurs in a coronary artery, it can cause a myocardial infarction (heart attack ), while if it occurs in a cerebral artery, it can cause a stroke .
It is therefore crucial to monitor triglyceride levels and ensure that they do not rise above the norm.
Fortunately, it is possible to implement various measures to combat hypertriglyceridemia.
What foods should be avoided in cases of hypertriglyceridemia?
When triglyceride levels are too high, it is necessary to implement lifestyle and dietary measures.
It is particularly advisable to avoid certain foods or to reduce their consumption.
This is particularly true of alcohol, sugary drinks, and foods with a high glycemic index.
Indeed, sucrose, fructose, and alcohol, particularly when consumed in excess, trigger the liver's storage mechanisms. This storage occurs through the synthesis of fatty acids (palmitic acid), which are then incorporated into triglycerides. These triglycerides are subsequently incorporated into very low-density lipoproteins (VLDL). These VLDL contribute to steatosis and hypertriglyceridemia.
It is also important to avoid overeating and overconsuming foods high in saturated fats.
Conversely , it is advisable to increase your consumption of omega-3 , which has the property of helping to reduce triglyceride levels and exerts a protective effect against cardiovascular diseases.
What is an omega-3?
Omega-3s are polyunsaturated fatty acids that play an essential role in our bodies. They are characterized by the presence of three double bonds in their carbon chain. Unlike saturated fatty acids, which are linked by single bonds and are saturated with hydrogen, unsaturated fatty acids have double bonds between some carbon atoms.
Omega-3s are polyunsaturated fatty acids often called essential fatty acids because the body cannot synthesize them and must obtain them from food. Some of these are considered indispensable and must be obtained through diet, such as linolenic acid (ALA). The two most important types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found primarily in oily fish such as salmon, mackerel, and tuna. DHA is a conditionally indispensable fatty acid: the body can produce it from ALA, but never in sufficient quantities, so it must be obtained through diet .
Why are omega-3s important?
These are essential components of cell membranes, particularly those of neurons. They are indispensable for proper brain development and function. They are precursors to certain chemical messengers necessary for our bodies. Among their effects, they provide protection against cardiovascular diseases.
The health benefits of omega-3 fatty acids are numerous and well-documented. They play a key role in regulating inflammation, blood clotting, and brain function. They have also been associated with a reduced risk of cardiovascular disease, certain cancers, and neurological disorders such as depression and Alzheimer's disease.
It is important to maintain a proper balance between omega-3 and omega-6 fatty acids, another type of essential fatty acid, in our diet. Omega-6 fatty acids are found in vegetable oils such as sunflower and soybean oil. An imbalance between these two types of fatty acids can lead to chronic inflammation and an increased risk of chronic diseases.
In conclusion, omega-3 fatty acids are essential for our bodies, offering numerous and varied health benefits. It is important to consume them regularly, prioritizing dietary sources such as oily fish.
Do omega-3s lower triglycerides?
Omega-3 fatty acids have the property of helping to lower triglyceride levels, particularly by influencing triglyceride synthesis.
This effect is validated by health authorities and omega-3 fatty acids have a specific health claim for this purpose:
"Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) contribute to the maintenance of normal triglyceride levels in the blood."
This effect is achieved by consuming a relatively large amount of omega 3. More specifically, a dose of EPA+DHA of between 2 and 5g per day should be consumed.
Reaching this consumption level is not always easy, and it is advisable to supplement with high-quality omega-3-rich food supplements.
How can you tell if you are deficient in omega-3?
The majority of the French population does not consume enough omega-3 fatty acids and has an imbalance in their intake between omega-6 and omega-3 fatty acids. To obtain the recommended daily intake of omega-3s, and more specifically DHA (250 mg/day), at least two portions of oily fish per week should be consumed. This is rarely the case, and this consumption is insufficient to achieve the cardiovascular protective effects of omega-3s.
Phytocea's solution for replenishing your omega-3 levels
To meet the need for Omega-3 supplementation, at the Phytocea laboratory , we created Omega+. Omega+ is a food supplement rich in Omega-3 derived from the oil of small wild fish. It is a supplement particularly rich in DHA, the most relevant Omega-3. Consuming Omega+ provides high-quality Omega-3, especially for cardiovascular protection.
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