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Diet Plan For Lowering Triglycerides

What Are The Worst Foods For High Cholesterol

Nutrition Tips : Diet to Lower Triglycerides

If you have high cholesterol, you must be extremely cautious about what you eat. Dealing with high cholesterol may be difficult, so avoiding foods that might raise your cholesterol levels is a wise idea. Saturated fats from dairy, particularly Ghee and meat are two of the biggest culprits.

Besides that, excess sugar, oilâs or harmful fats like trans fats, or hydrogenated fat, are the worst foods for high cholesterol. Foods that you would want to avoid are as follows.

Roshni Sanghvi

Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

Does Amla Help With Cholesterol Management

Indian gooseberries, popularly known as Amla, have numerous benefits. From a cancer fighter to a hair tonic to even a snake venom detoxifier, the powers of Amla are multiple.

In one study, a reduction in cholesterol was visible when Amla was compared to simvastatin drug treatment. In comparison to other drugs, the benefits of Amla to manage cholesterol are plenty. Studies show that Amla extracts as liquids or in dried form reduce cholesterol levels in par with statins.

But the interest of the drug manufacturing sector in patenting Amlaâs benefits is low. This dilutes the possibilities of extensive and impactful research on the effectiveness of Amla.

For Indian gooseberries to become relevant clinically, More research needs to be conducted. But seeing no economical benefits or patenting this fruit, there is little interest. Without patents, the pharmaceutical industry wouldnât bother to invest in research.

Read Also: Can Drinking Alcohol Cause High Cholesterol

What Are The Best Foods To Lower Cholesterol

Unsaturated fats dont increase your cholesterol levels. Theyre actually beneficial because they lower overall cholesterol and blood pressure while still providing energy for your body . You can find them in:

  • Fish, such as salmon, mackerel, or tuna, and oily fish that are rich in omega-3 fatty acids
  • Nuts such as almonds, brazil nuts, and walnuts
  • Lean red meats such as low-fat beef, lean pork meat, or lamb
  • Vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn, and walnut oils

Putting Together Your Own Meals

Lifestyle and Dietary Choices that can Help Lower Triglyceride Levels ...

Fit in with your favorite meals by following these basics to lower your triglycerides.

  • Plan for a âmoderateâ amount of whole-grain carbohydrates. Use portion sizes on packages as a guide. Another way to estimate a healthy amount is to visually divide your plate into 4 equal parts. Fill half of it with fruits and vegetables, and fill a quarter of it with a whole grain. Fill the last quarter with a low-fat protein.
  • Limit âwhiteâ carbs and sugars. Keep foods made with white flour, desserts, candy, juices, and fruit drinks to a minimum.
  • Serve healthy fats because they can help lower your triglyceride levels. They are the unsaturated fats, especially omega-3s found in fatty fish, flaxseed, canola oil, and walnuts.
  • Donât keep around tempting, unhealthy fatssaturated fats found in red meat and baked goods and trans fats found in some packaged foods. If a food label says hydrogenated oil, donât even open the bag.
  • Choose low-fat proteins, including chicken, fish, seafood, lean meats, and tofu.
  • Pour low or nonfat milk and choose low or nonfat dairy — yogurt, cottage cheese, and cheese.
  • Limit how much alcohol you have each day. Thatâs 1 drink if youâre female and 2 if you are male. But even a small amount of alcohol may raise triglycerides in some people, so ask your doctor whatâs right for you.

Show Sources

Read Also: Is Peanut Good For Cholesterol

Establish A Sleep Schedule

Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.

One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .

If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.

Low Cholesterol 7 Day Meal Plan

Eating a healthy diet can play a significant role in helping to reduce and manage cholesterol levels in the blood, in turn helping to reduce the risk of heart disease. This 7-day low cholesterol meal plan provides a variety of ideas and recipes that make it easy to eat the right types of healthy fats and to get enough of the type of fibre that helps manage blood cholesterol levels. Heart-healthy eating can be easy and delicious!

Notes About This Meal Plan

Choose soy & linseed bread and oat or barley based cereals and wraps as the preferred types.

Salad vegetables: include a mix of green leafy, yellow/orange and red coloured vegetables .

Choose brown/wholemeal pasta and rice.

Include green tea daily substitute some of your black tea for green tea.

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How Can I Lower Cholesterol With Diet

Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

Calories per Day
69-97 grams 17 grams

Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include:

Sample Meal Plan For High Cholesterol

Diet to Lower Triglycerides
  • Breakfast: 2 slices whole-wheat toast topped with 1/2 a mashed avocado, sprinkled with salt and pepper
  • Lunch: Tuna salad wrap: 3 oz. tuna, 1 tablespoon mayonnaise, 1/2 cup chopped apples, and 1 tablespoon pecan pieces in a whole wheat tortilla 1 small package baked chips green salad: 2 cups fresh spinach, 1/4 cup grated carrots, 1 tablespoon olive oil-based dressing
  • Snack: 2 graham crackers with 1 tablespoon peanut butter
  • Dinner: Grain bowl: 1.5 cups cooked quinoa, 1/2 cup chickpeas, 1.5 cups roasted broccoli, carrots, and red onion blend, olive oil and lemon juice to taste
  • Dessert: Yogurt parfait: 1 cup 2% Greek yogurt, 1/2 cup fresh or frozen berries, 2 tablespoon granola, and a drizzle of honey

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A Weekly Diet To Lower Triglycerides

Written by

30 May, 2022

Planning a healthy diet is an essential to lower triglycerides. Your body uses this lipid as a source of energy. It tends to build up in your arteries, increasing your risk of suffering from serious cardiovascular diseases.

This disorder is known in medical terms as hypertriglyceridemia. It usually occurs due to problems your body might suffer from. Some of these are being overweight, obesity, alcohol use and Type II diabetes.

Its not a direct cause, but a diet rich in fat and calories can cause complications for this condition. Therefore, in addition to medical treatments, you need to improve your eating habits and control them.

In this article, well give you a weekly diet model. This will help to lower your triglycerides naturally and safely thanks to its combination of different foods.

Dont hesitate to give it a try!

What Vitamins And Supplements Help Lower Triglyceride Levels

Fish oil lowers triglycerides. The dose needed to reduce triglycerides is 1 to 4 grams of EPA/DHA per day. Four grams per day has been shown to reduce triglycerides by 25% to 30%. People with the highest triglycerides benefit most. It is worth noting that non-marine omega 3 fatty acids do not appear to lower triglycerides in the same way. The prescription form of synthetic omega-3 fatty acids, Lovasa, Vascepa, or Epanova is approved by the US Food and Drug Administration for people with triglycerides over 500 mg/dL.

Niacin is another supplement for lowering triglycerides. Both regular and extended-release nicotinic acid has been shown to reduce triglycerides by up to 40% . Niacin has the added benefit of increasing HDL and lowering LDL. The high doses of niacin needed to lower triglycerides can cause uncomfortable flushing in some people. To avoid this, niacin can be taken with baby aspirin, with food, or with an extended-release form of niacin/nicotinic acid . Inositol-hexanicotinate, marketed as no-flush niacin, is NOT the same thing and contains very little nicotinic acid.

Fibers, such as chia, flax, psyllium, or bran, help lower triglycerides. Fibrates, a class of cholesterol-lowering drugs that have been used for decades, also have a triglyceride-lowering effect through the same general mechanisms.

There are other supplements with limited research supporting their benefit in hypertriglyceridemia.

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High Cholesterol Diet Guidelines

High cholesterol levels are often treated with a combination of prescription medication and diet and lifestyle changes. These healthy eating tips can help to lower your cholesterol to a safe level with or without the use of medication, depending on your individual needs. When you combine these basic high-cholesterol diet guidelines with other healthy lifestyle habits, like exercising daily, not smoking and drinking less alcohol, youâll see your health improve and cholesterol levels return to a healthy range even faster.

What To Look Out For When Shopping For Foods To Lower Cholesterol:

Low Carb Diet To Lower Triglycerides

When grocery shopping, there are foods you’ll want to focus on and foods to avoid to lower your cholesterol. To lower your cholesterol, focus on foods high in fiber like canned or dried beans or lentils, fruits and vegetables , as well as whole grains like quinoa, oatmeal, brown rice and whole-wheat bread. Other healthy options to focus on include those foods high in unsaturated fats like nuts and seedsincluding chia and flax, as well as olive oil, avocado and foods rich in omega-3 fatty acids, like salmon. These healthy fats help raise your good HDL cholesterol which protects your heart. Some other foods you can eat that may surprise youeggs and shrimp. Although traditionally avoided because they’re high in dietary cholesterol, there’s not a lot of evidence that cholesterol in foods actually raises our body’s cholesterol, so feel free to include these foods in your healthy diet plan.

To identify trans fats, look at the ingredient list and try to avoid foods that say “hydrogenated” or “partially hydrogenated fats.” You’ll often find them in processed foods, especially processed baked goods, as well as some peanut butters, so try to opt for a natural peanut butter that contains just two ingredients: peanuts and salt.

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G Fat/day Triglyceride Control Diet

Indications

Severe hypertriglyceridaemia.

You can adapt your own diet to provide less than 25g per day of fat if you are confident with this. The fat should be spread throughout the day. Otherwise please see below for some ideas or speak with your dietitian. If you are hungry, try increasing the lean protein content of the diet.

Daily allowances

Dos And Donts While Following Diet Plan For Triglyceride

To control triglyceride, you can start making some simple changes in your lifestyles and food habits which are mentioned below, along with the diet plan mentioned above:

Dos:

  • Minimal usage of oil for cooking.
  • Consumption of more vegetable proteins as compared to animal proteins.
  • Sufficient amount of physical activity is a necessity so as to stop the body from depositing extra fat plus the utilization of already deposited fat.
  • Drink lots of water, stay hydrated. Always fresh and/or homemade fruits, juices should be taken with no added sugar.
  • Eat more amount of fibres in form of vegetables, sprouts and fruits.
  • Make your plate colorful with a variety of vegetables, daal, chapati and rice, and fish.
  • Cod liver oil or fish oil is advisable for improving such situation as because fish oil increases HDL in blood which in turn helps to get rid of LDL and triglycerides.
  • Donts:

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    Cholesterol And Healthy Eating

    What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.

    A heart-healthy eating pattern includes:

    • plenty of vegetables, fruit and wholegrains
    • a variety of healthy protein-rich foods , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week
    • unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties
    • healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking
    • herbs and spices to flavour foods, instead of adding salt.

    This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood.

    Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.

    Serving size can vary depending on age, gender and specific nutrition needs.

    Foods That Can Lower Triglycerides

    Lower TRIGLYCERIDES Quickly (Simple Steps) 2022

    Some studies suggest that essential fatty acids, such as omega-3 fatty acids, can help lower triglyceride levels.

    This type of fat is found in:

    Fish oil or omega-3 supplements may be a helpful addition to your diet. However, before taking supplements, you should speak with your healthcare provider.

    Also make sure to eat plenty of vegetables, which help lower triglycerides in part because they don’t contain a lot of calories, sugars, or bad fats. Certain vegetables like Brussels sprouts, broccoli, and spinach contain an antioxidant called alpha-lipoic acid that may lower triglycerides.

    Also, choose foods made with soy, which is a healthy source of protein. Some research suggests that regular soy protein consumption can lower triglycerides.

    Adding foods rich in omega-3 fatty acids to your diet may help lower triglyceride levels. If possible, aim to eat wild-caught fatty fish at least twice a week. You should also try to get three to five servings of veggies daily, particularly non-starchy ones.

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    Why Do Triglycerides Matter

    High triglycerides harden the arteries or thicken the artery walls. The condition is called arteriosclerosis. Arteriosclerosis increases the risk of stroke, heart attack and other heart diseases. Additionally, high triglycerides may cause acute inflammation of the pancreas .

    High triglycerides can also be a sign of the following:

    • Type 2 diabetes or prediabetes
    • Metabolic syndrome: A combination of high blood pressure, obesity and high blood sugar. These conditions occur together, thus increasing your risk of heart disease.
    • Reduced production of thyroid hormones
    • Certain rare genetic conditions affect how your body while converting fat to energy.

    Sometimes high triglycerides also result from side effects of taking certain medications. Medications like:

    • Some HIV medications

    Benefits Of A Triglyceride Diet

    Follow this suggested triglycerides diet and get your exchanges from each of the categories shown above on a daily basis. The almost certain result will be a reduction in triglycerides. It will also make a huge difference in your overall cardiovascular health and vitality and energy in general.

    Use the exchange approach described here to help you implement this delicious and healing high triglyceride diet. , too.

    FYI AT A GLANCE: WHICH FOODS ARE MEDITERRANEAN-STYLE DIET STAPLES?

    A Mediterranean-stye diet is known for its triglycerides-lowering effects. Along with the tips provided above, see also the book Change Your Diet, Change Your Life, which offers the following summary.

    The countries surrounding the Mediterranean Sea each have their own traditional foods. Thus, there is no single Mediterranean diet. For this reason, we refer to the dietary patterns in this diverse region as a Mediterranean-style diet.

    The following selections characterize a Mediterranean-style diet:

    The book also notes that Mediterranean-style diets are associated with improved cardiovascular health as well as reduced risk of stroke. When researchers reviewed 50 studies conducted in the United States, Australia, and Greece, they found a link between a Mediterranean-style diet and protection against metabolic syndrome, a cluster of health problems including high blood pressure, elevated blood sugar, abnormal blood cholesterol and triglycerides, and excess abdominal fat.

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