Diet Plan To Reduce Triglycerides

Lunches To Reduce Your Risk Of Heart Attack

Here are some flavorful lunches you can pack, and a few you may even be able to buy.

Soup & Salad

1 cup vegetable, black bean, or lentil soup

5 whole-wheat crackers

2 cups salad made with dark greens, like spinach, mixed greens, or radicchio

1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch

Add this crunchy side:

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu

1/2 cup whole-wheat pasta or rice

1 cup pineapple chunks

2 oz grilled chicken breast on whole-grain sandwich

1 cup side salad

1 piece of fresh fruit

Diet Plan To Lower Triglycerides And Lower Cholesterol

Triglycerides and cholesterol are types of fat in the blood known as lipids.It is a major issue among Indian population. Higher the blood cholesterol, the greater is the risk of heart diseases.Blood cholesterol has different fractions, one is called LDL, the bad cholesterol and other is called HDL, the good cholesterol.

A balanced diet is needed to maintain the lipid levels. A diet low in saturated fats, low cholesterol, and low-fat is recommended to reduce high triglycerides.All baked products, red meat, high-fat, refined carbohydrates, sugar beverages, junk foodand fried food prepared in hydrogenated oil should be avoided as they may increase the triglyceride levels. Having healthy fats are beneficial in decreasing LDL and increasing HDL.

Eat More Medium Chain Triglycerides

Yes, you read that correctly. To improve health and triglyceride levels, you should consume more triglycerides. But make sure they are the medium-chain kind of triglyceride.

MCTs are different from the long chain triglycerides that we commonly find in dairy and meat because they skip the normal process of fat digestion and go straight to the liver. In the liver, the MCTs are often converted into ketones for fuel.

For this reason, many studies have found MCTs to increase weight loss when compared to other healthy fats like olive oil. Believe it or not, MCTs also have been found to decrease triglycerides more than olive oil as well.

Coconut oil is the best natural source of MCTs . However, if you need an unmistakable energy boost that eliminates your cravings right away, then supplement with pure MCT oil. Blend it into your morning coffee or keto pumpkin spice latte or use it as the oil for your salad dressings.

Dont Miss: What Should My Cholesterol Level Be In Mmol L

Also Check: How Do You Lower Cholesterol And Triglycerides

Foods To Lower Triglycerides

Oats – Oats are rich in fibre. Fibre-rich food items take more time to digest, thus preventing a spike of blood sugar levels and causing less release of triglycerides, and forming an important part of the triglyceride diet.

Cauliflower- Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.

Blueberries- Blueberries contain less sugar, more fibre and are full of antioxidants. You can use it as topping for oatmeal, yoghurt, or make a smoothie.

Spinach- Spinach is a good source of vitamins and is also counted among the foods to reduce triglycerides. You can add it to stews, salads, and egg omelette preparation.

Bananas- Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium – an important mineral. Eating banana can also give you relief in gastric problem. It does not make gas in the stomach quickly.

Strawberries- Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides?

Broccoli- Broccoli is yet another green vegetable that can lower triglyceride levels. You can have it by simply roasting it or adding it to soups.

Cabbage- It is included under cruciferous vegetables that reduce triglycerides and is rich in vitamin K. You can saute it with a few spices and enjoy the delicious and nutritious food.

Salmon- Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.

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.

You May Like: Are Sweet Potatoes High In Cholesterol

Foods To Reduce Triglycerides

Following foods will help to lower triglycerides- they are as follows-

Oily fish- Oily fish contain omega-3 fatty acid. This is a heart healthy kind of fat. These are polyunsaturated fatty acids that body wont make, hence it should be developed through diet/food. Omega-3 fatty acids are a good source of essentials that will help to lower triglyceride levels, prevent bad plaque buildup and boost healthy cholesterol. You should go for 7-day diet to lower triglycerides.

Vegetables- contain soluble and insoluble fibers which are high in amount. They are very good to lower triglyceride levels. Fiber combats carbohydrates and fat from digesting rapidly, it slows down the absorption process and keep triglycerides low in your blood.

Fruits- Eating lots of fruits is good for your heart. This will help to maintain a healthy weight. Gaining weight may increase the risk of buildup cardiovascular disease. Thus, its important to manage it with 7-day diet to lower triglycerides. Fruits, especially berries, are very good to improve heart health. This combat free radicals that cause inflammation and cell damages. Berries are rich in anti-oxidants.

Low-Fat Dairy Products- such as cheese, milk, yoghurt is rich in calcium and its low in saturated fat. This means it will not influence bad cholesterol levels.

Healthy Fats- are the best food for a healthy heart. Healthy fats contain monounsaturated and polyunsaturated fatty acids. This will help to reduce triglyceride levels.

Diet Plan To Lower Cholesterol And Lose Weight

Many people ask: Why bother with diet? I can lower my cholesterol with pills alone. Sure, drugs like statins can reduce cholesterol. But following a heart-healthy diet, or adding heart-healthy eating to your statin regimen, may lower your cholesterol even more, research has found. Plus, a heart-healthy lifestyle can help clean up virtually all modifiable risk factors for heart disease, not just high cholesterol.

Sure, drugs like statins can reduce cholesterol. But following a heart-healthy diet like the Pritikin Eating Plan, or adding Pritikin to statin meds, may lower your cholesterol even more. Down shoots LDL cholesterol as well as all forms of bad cholesterol, known as non-HDL.

You May Like: Is Mayonnaise Bad For Cholesterol

Have You Been Diagnosed With Or Think You May Have A Lipid Disorder Learn About The Causes And Symptoms Of Common And Rare Lipid Disorders Here Dont See What You Need Let Us Know At Info@lipidfoundationorg

Often referred to as CTX, cerebrotendinous xanthomatosis is a rare inherited condition present from birth. Those with this condition develop an excessive amount of fat in multiple organs throughout the body, interfering with proper functioning and resulting in a variety of health problems. This abnormal collection of fat is particularly prominent in tendons, which attach muscle to bone, and in the brain.

Sitosterolemia is an inherited disorder in which waxy substances from plants are absorbed into the body and build up in the blood and arteries.

6816 Southpoint Parkway

The Foundation of the NLA is a registered 501 organization | EIN: 20-1576306 Information and education found on LearnYourLipids.com should not be interpreted as medical advice and should not replace any medical care by a trained member of your healthcare team

Cholesterol Lowering Foods Chart

In research1 on men and women who had reduced their cholesterol on average 20% via statins, adding the Pritikin Program of diet and exercise to their lives knocked down cholesterol an additional 19%, and in just three weeks.

Equally important, studies2 have shown that a healthy Pritikin lifestyle can help clean up virtually all the lifestyle-related problems that damage your arteries, not only cholesterol but also high blood glucose3, high triglycerides4, high levels of inflammation5, and high blood pressure6, and once again, in just two to three weeks.

Thats right, for clean arteries through and through, a plan like Pritikin is the way to go.

Don’t Miss: What Cheese Has Least Cholesterol

Let The Healthy Eating Begin

So now I am more confident when it comes to following a cholesterol and triglyceride lowering diet, I can concentrate on introducing other positive changes into my life such as exercise. I will always have to watch what I eat, reducing cholesterol and then maintaining it is not something you do once and that is it.

But, so far I am enjoying learning how to eat healthier and, hopefully, prolong my good health too.

Tips To Reduce Fat In The Diet:

• Try steaming, poaching, boiling or grilling instead of roasting and frying. If you do fry, use a non-stick pan and you may not need to use any fat or oil at all. Spray oils are a good way of reducing the amount of fat needed.
• Buy lean meats and avoid processed meats . Take the skin off poultry and remove visible fat from the meat before you start cooking.
• Use low-fat/fat-free products where available e.g. skimmed rather than semi-skimmed or whole milk 0% fat yoghurts, low-fat spreads rather than margarine or butter .
• Avoid all cheese with the exception of extra low fat cream cheese and cottage cheese. There is also a 3% fat hard cheese available in supermarkets which can be used.
• Avoid or choose much smaller portion sizes of fatty foods such as crisps, nuts, pastry, cakes, biscuits, cream, tinned meats, Yorkshire puddings, dumplings and gravy made with meat juices.
• When having potatoes choose boiled, mashed or jacket rather than roast or chipped.

The table below gives some indications of low and higher fat food options:

Food group
Higher fat Lemon curd, peanut butter	Lower fat options Sugar, honey, jam, golden syrup, marmalade

For low fat recipe ideas please seewww.heartuk.org.uk

If you do not have internet access please ask your dietitian for more information.

2)Omega-3 fatty acids

Omega-3 fatty acids, which are found in fish oils, can have a beneficial effect on reducing triglyceride levels.

Type of Fish
Type of Fish Mackerel, smoked	Fat per 100g 30.9

4) Alcohol

Don’t Miss: I Need To Lower My Triglycerides

High Triglycerides Diet Food List

Maintaining normal triglyceride levels in the bloodstream is critical. Regardless, many people do not know the role triglycerides play in the body or even what they are.

Lifestyle changes and diet are the two leading causes of high triglycerides in the body. Others are certain medications and genetics.

Experts in nutrition and health say that changing your lifestyle, and what you eat can lower triglycerides.

We have compiled a list of triglyceride-lowering foods, many of them being whole nutrient-dense foods.

Are High Triglycerides A Common Problem

Experts recommend you keep your triglycerides below 150 milligrams per deciliter. About one-quarter of the people in the United States have high triglycerides. These numbers have declined since 2001, probably because more people take statin drugs and fewer people smoke cigarettes.

The U.S. FDAs ban on trans fats in food could be another reason triglyceride levels have dropped among Americans. Trans fats increase the levels of not only LDL cholesterol also called the bad cholesterol but also triglycerides.

Even though trans fats may be banned by the FDA, you should choose unsaturated fats over saturated ones.

Read Also: What Is High Cholesterol Mean

Read Also: Can A Fatty Liver Cause High Cholesterol

Choose Foods That Help Improve Your Ldl And Hdl Levels

Following a healthy eating plan can play a big role in your overall health, including your blood sugar and blood lipid control. What you eat and your cholesterol levels go hand in hand.

Foods that can help lower cholesterol:

Fiber , healthy fats , and plant stanols or sterols have all been shown to help lower cholesterol.

Other ways to improve cholesterol:

â Reduce sugar intake: Cut the amount of added sugars you eat. This is especially important for people with high triglycerides. The grams of sugars on the Nutrition Facts label of a food package, however, doesnât tell you if sugars have been added . Instead, look at the ingredients list for items such as sugar, corn syrup, high fructose corn syrup, molasses, maple syrup, or agave to see if there are added sugars in the product. Natural sugars, such as those found in fruit and dairy products, are also counted as sugars on the Nutrition Facts label. Limit how much sugar you use to sweeten drinks or in recipes.

â Limit high-cholesterol foods: People with diabetes should consume no more than 200 milligrams of cholesterol per day, according to the ADA.

Also Check: Does Butter Increase Cholesterol Levels

How Often Does Someone In The Us Die From Heart Disease

Patient engagement improves adherence to treatment plans

Patient non-adherence to lipid-lowering therapy is a significant issue for the prevention and treatment of ASCVD.1 Despite the well-documented benefits of statins, discontinuation of statin use is common among primary and secondary prevention patients.2 While it is possible that patients discontinue therapy because of poor drug effectiveness or the development of adverse effects, the West of Scotland Coronary Prevention Study found that adverse effects accounted for only 2% of the discontinuations and that the overall discontinuation rate was 30% at five years.3

Preliminary analysis of the USAGE survey provided important insights into the behaviors and attitudes among current and former statin users, and the results suggest that improving patient-provider communication may have a positive effect on adherence to statin use, especially if the patient has concerns about drug costs or side effects.4

Patient engagement results in increased patient satisfaction

Mutual collaboration fosters greater patient satisfaction, reduces the risks of non-adherence, and improves patients healthcare outcomes.

Patient engagement leads to lower hospital utilization and healthcare costs among atherosclerotic cardiovascular disease patients

References

James, J. . Patient Engagement. Health Affairs. doi:10.1377/hpb20130214.898775

6816 Southpoint Parkway

You May Like: Fish Oil In Triglyceride Form

Include Nuts In Your Diet

Nuts provide a concentrated dose of fiber and healthy fats, which work together to lower blood triglycerides.

An analysis of 61 studies on the effects that nuts have on our health showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL. Other epidemiological studies found that you will get the greatest health benefits if you consume between 37 servings of nuts per week.

Here are some nutty recipes you can try to get more nuts in your diet:

Read Also: Why Does Cholesterol Cause Heart Disease

Sample Meal Plan For High Cholesterol

• 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

Don’t Miss: How Do I Lower My Triglycerides And Ldl

Foods To Avoid On The Mediterranean Diet

Any food with trans fat. Your goal is to eat as little trans fat as possible while still following a balanced diet. Foods high in trans fat include fried foods such as donuts and french fries, commercially baked goods like cookies and cakes made with partially hydrogenated oil, margarine spreads, fast-food fries, processed and packaged snacks.

You May Like: Can High Triglycerides Cause Erectile Dysfunction

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.

You May Like: What Does Triglyceride Level Mean