6 Diet Tips To Reduce High Triglycerides Levels
High blood triglyceride levels can be as risky as high cholesterol for heart disease and stroke and other lifestyle diseases like metabolic syndrome, uncontrolled diabetes, and obesity, hypothyroidism and kidney and liver problems.
Triglycerides are actually a type of fat found in our bloods that are used by our body for energy. Triglycerides are closely related to HDL cholesterol; many factors that affect the lowering of HDL cholesterol also raise the triglyceride level.
However, when the levels of triglycerides in our blood become too high, and HDL becomes low, it increases the risk heart disease and other diseases mentioned above. Knowing and maintaining triglycerides levels is equally important as knowing your cholesterol numbers. Normal triglycerides should be less than 150 mg.
A change in diet combined with healthy and active lifestyle can help to keep high triglycerides under control. Following a heart-healthy diet and regular exercise can help to keep the elevated level of triglycerides down.
Choosing Foods That Lower Triglycerides
A diet to lower triglycerides involves striving to cut the calories and exercising more. Taking more calories than your body needs causes those extra calories to change into triglycerides which get stored in your fat cells. To lower triglycerides, you need to count your calories and avoid number of foods and incorporate healthy nutritious food in your diet to lower high level of triglycerides to normal level.
Here Are Foods To Eat And Avoid To Lower High Triglycerides
1. Reduce Unhealthy Fats
Triglycerides, circulating in the blood stream, are a type of stored fat containing fat and sugar molecule. Eating foods high in saturated and trans-fat will elevate the level of triglycerides in your blood. Cutting down the intake of these kinds of fats will help to control high triglycerides level. So limit consumption of red meat, full-fat dairy products, butter, whole milk etc.
Also avoid eating snack foods, baked and packaged item containing trans-fat. They are even more harmful than the foods containing saturated fats. So, while buying packaged food like margarine and commercially prepared products like French fries, chips, hot dogs, burgers, crackers, cakes, doughnuts, cookies etc. check the nutrition labels. Stick to healthy mono and polyunsaturated fats for cooking meals like olive oil, sunflower or canola oil.
2. Get More Omega–3 Fatty Acids
Not all fats are bad for your health. While it is necessary to cut down on trans-fat and saturated fat, you should try to increase the consumption of pmega-3 fats. It can help to lower high triglycerides level in your blood. The best source of omega-3 fatty acids are fatty fishes like salmon, tuna, herring, mackerel etc.
The plant foods contain alpha-linolenic acid gets converted to omega-3 fatty acids in the body. So, incorporate foods like walnuts, dark leafy veggies, flaxseed, legumes, canola oil etc. which are high in alpha-linolenic acid in your diet.
3. Limit Refined Carbs
Foods high in sugar and refined carbs like white flour should also be avoided. Refined grains and sugar cause a sudden rise in body’s insulin level and also the level of triglyceride. So, limit your intake of white bread, pasta, buns, cakes, pastries, candies, packaged juice, white rice etc. Replace them with whole grains, vegetable fruits, whole grain pasta, brown rice, whole grain cereals like oatmeal etc.
4. High Fiber Diet
High triglyceride level most often accompanies high cholesterol level. A high fiber diet helps to check the level of high cholesterol and triglycerides and bring their level down. Eating foods containing soluble and insoluble fiber helps to eliminate bad fats through waste by sticking to them and changing them into a gel like substance.
Include in your diet foods like beans, rice bran, oat, lots of fruits and vegetables, whole grains, seeds, nuts etc. Along with increasing fiber intake, you must also drink plenty of water to process the. To prevent intestinal discomfort, incorporate dietary fiber in your meals slowly and steadily as hoarding on them all of a sudden can lead to constipation and various other digestive disorders.
5. Starchy Veggies
When you are trying to lower triglyceride level, avoid eating starchy vegetables like peas, corn etc. There are more than enough healthier options of veggies like kale, cauliflower, mushroom to choose from.
6. Drink Less Alcohol
Drink alcohol in moderation. Alcohol can cause the level of triglyceride to soar as it is full of empty calories and is bad for high triglycerides.Diet to lower triglycerides involves lowering sugar, lowering fat intake and limiting alcohol.
Restricting your diet will not only help to control the level of triglycerides but will also help to lower bad cholesterol level and keep your heart in good condition as well as keep heart diseases at bay.