Diet To Lower Triglycerides Recipes

Recipes To Reduce Triglycerides

Along with high cholesterol, high triglycerides are one of the triggers for heart problems that put our well-being at risk. Triglycerides are a type of lipid that our body reserves to be used as energy. Still, when we overeat foods with a significant presence of fat and lead a sedentary life, these triglycerides are not utilized or eliminated correctly by our body, accumulating in arteries and increasing the risk of a heart attack. Making changes in the diet and reducing fat intake is essential to reduce its presence, so in this FastlyHealarticle, we give you five simple and delicious recipes to lower triglycerides.

• Recommendations to reduce triglycerides

Breakfasts That Protect Your Heart

Start the day off with healthy decisions. Choose one of these delicious breakfasts.

Cereal & Berry Bowl

1 cup 1% or skim milk

1/2 cup oatmeal with 1-2 Tbsp of chopped walnuts

Or 1 serving of cold cereal, with 5 or more grams of fiber and 8 or less grams of sugar

1 cup raspberries, strawberries, or blueberries on top

Egg Sandwich

1 whole egg, 2 egg whites, or 1/4 cup egg substitutes

1 cup or more of diced tomatoes, spinach leaves, minced onion, and mushrooms

1 tsp trans-fat-free margarine or a small amount of olive oil

2 slices whole wheat toast

1 orange in sections or 1/4 cantaloupe on the side

Yogurt Parfait

1 cup low-fat or nonfat yogurt

1 cup high-fiber cereal

1 sliced banana, 1 cup mango, or 1 peach

A small handful of almonds on top

Salmon Bagel

1 oz sliced smoked salmon

1 Tbsp low-fat or nonfat cream cheese

Capers or fresh dill

1 cup melon cubes with any type of berry on the side

Lowering Triglycerides Recipes 5 Simple Yet Delicious Choices

The most important part of the long term successful management of triglycerides is dietary and lifestyle changes. When combined, they can effectively reduce the levels of these lipids in the blood by up to half. Changing a diet to successfully accommodate foods geared towards dropping the levels of triglycerides in the blood does not have to be bland or boring or tasteless, and there are many options for lowering triglycerides recipes to choose from. We have compiled five amazing recipes to consider that provide delicious ways to greatly reduce triglycerides levels.

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The Best Diet For Lowering Triglycerides: A Mediterranean

Throughout the research on lowering triglycerides, two trends emerge. The first is that limiting carbohydrates and increasing fat consumption leads to lower triglyceride levels. The second is that polyunsaturated fats decrease triglycerides more than any other fat.

If we combine these two trends together, we come out with a Mediterranean-style ketogenic diet that restricts carbohydrates more than any other diet and places emphasis on omega-3 rich fish like sardines and salmon and polyunsaturated fat rich nuts and olive oil.

The Mediterranean-style Ketogenic Diet will also provide a healthier amount of vegetables, fiber, and protein than a typical Americans diet, which further improves triglyceride levels.

Not sure what a Mediterranean-style Ketogenic meal would look like? Here are some delicious examples:

Or have a can of sardines on a delicious Oven Roasted Caprese Salad.

Which Foods To Avoid

Avoid alcohol, added sugars, refined carbohydrates and saturated fat. Alcohol is known to increase triglyceride levels which can lead to cardiovascular disease . Added sugars are also high in calories and cause insulin resistance, increasing the risk of cardiovascular disease . Refined carbs and saturated fats both contribute to higher blood triglyceride levels which over time will contribute to plaque buildup in the circulatory system and heart disease.

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Eat Your Biggest Meals Earlier In The Day

To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.

A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.

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.

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.

Nuts- Nuts contain monounsaturated fats, fibre and omega-three fatty acids that manage triglyceride levels.

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A Low Cholesterol Diet Recipe Just For You

Now that you know about which foods will help you lower your bad cholesterol, heres an easy recipe to help you get started. This Tofu with Brown Rice and Veggies make use of the healthy ingredients mentioned above.

In this recipe, we used brown rice, which is among the whole grain foods, and is healthier than white rice. Tofu is an example of soy food, which is also among the healthy foods. As a tip, if you want more flavor, you can season the sweet potatoes and tofu with cayenne or paprika if you want it with a bit of spice. You can also use oyster sauce to season the dish instead of salt.

What makes this recipe even better is that you can just wait for it to cook in the oven with your baking pan and parchment paper set. Definitely makes cooking easier and healthier!

Dont forget to share this recipe to help your friends get started on a low cholesterol diet plan, too!

What other recipes would you like us to post? Leave us a comment or send us a message!

• 200gramsChinese soy tofucut into cubes
• 1/3cupfresh flat-leaf parsley leaveschopped

Lowering Triglycerides Dessert Options

5. Low Sugar Dessert: Considering the importance that sugars play in spiking triglyceride levels, dessert can seem like a thing of the past for those with elevated levels of the blood fats. In fact, many people with high triglycerides stick to a hypoglycemic diet, where carbohydrates are measured and very limited. However, there are some great dessert options that wont throw a low glycemic diet out of whack and still allow people with elevated three molecule lipid levels to enjoy a sweet treat following a good meal. Low triglycerides recipes for dessert options may be limited, but their taste potential certainly isnt.

Fruit Kabobs are one dessert option for people with high triglycerides. Not all fruit is ideal for people on this type of diet, so low fructose options are best. Choices like cantaloupe and strawberries are great options and work well on a stick to provide a treat as pleasing to look at as it is to eat. Consider low fat yogurt for dipping or a low fat whipped cream.

Parfaits can provide a more decadent treat with creative substitutions serving in place of triglycerides enemies like pound cake and whipped cream. Greek yogurt spiked with honey and cinnamon can be used in place of the creamy filling and handfuls of homemade oatmeal granola can be incorporated for delicious crunch. Layering the parfait with berries and topping with yogurt can finish off the sweet treat.

References:

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How Do They Impact The Body

The presence of triglycerides in the body isnt a bad thing, as we all have a certain number of them within our blood.

The National Heart, Lung, and Blood Institute states that a reading lower than 90 milligrams per deciliter is recommended for adults, and if you have consistently higher levels around 150 mg/dl, you will be diagnosed with high triglycerides and need to make some changes.

When you have higher levels of triglycerides in the body, it can greatly increase your risk for a whole range of other issues.

Type 2 Diabetes, heart disease, obesity, and pancreatitis are just a few common conditions that can occur when youre not able to manage these levels and get them back to a safer reading.

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.

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What Foods Can Help Lower Triglycerides

Now that you know which foods to avoid, what foods can you add into your diet that can help support healthy triglyceride levels? “Foods to emphasize are high fiber vegetables with lower sugar content, such as cruciferous vegetables,” Archibald says. “Including legumes, canned or cooked from their dried versions, will add both fiber and satiety to the plate.”

Adding healthy omega-3 fats can be helpful as well. “Among fats, seek out foods rich in omega-3 fats, which not only act as natural anti-inflammatories in the body but can also prevent the production of triglycerides and cholesterol in the liver,” says Archibald.

Here are 20 foods that can lower triglycerides.

Sugar Can Become Your New Fat

It would only make sense for fats to increase triglycerides more than carbs, but the science shows us that just the opposite occurs.

In one study, people with high triglycerides and normal triglycerides were put on a 15% fat, whole-food diet after eating a high-fat diet . After only one meal of the low-fat diet, their triglyceride levels were elevated for higher and longer than during the high-fat diet.

Fasting triglyceride concentrations also increased by 60% and the production of atherogenic LDL cholesterol increased as well. This occurred in people with normal and high triglycerides in response to a whole-food based low-fat diet.

Do these findings mean that we should avoid carbs if we want to reduce our triglycerides?

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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

Foods That Lower Triglycerides Naturally

Having high triglyceride levels is often part of the criteria when diagnosing high cholesterol, and it also plays a role in cardiovascular disease and strokes. Keeping triglyceride levels down in our blood stream may require the use of pharmaceutical medication, exposing you to the annoying and potentially harmful side effects. Thankfully, there is a natural way to regulate cholesterol and triglyceride levelsit includes keeping a healthy diet and simple lifestyle changes that will not only make you feel healthier but keep your blood vessels and heart muscles performing at their best. Here you will find a list of food that lower triglycerides.

Studies show over the past 30 years that more and more Americans are becoming overweight, leading to high triglyceride levels becoming a serious issue. They are linked to an increased risk of stroke and heart attack and may actually have a genetic predisposition, with high triglyceride levels and low good cholesterol numbers having a tendency to run in the family.

It is good to know what is considered a normal and abnormal triglyceride level.

• Normal: Less than 150mg/dl

High levels of triglycerides are often associated with obesity, diabetes, kidney disease, and thyroid disease.

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Food Swaps To Lower Triglycerides

Got high triglycerides ? The culprit is likely consistently overeating or eating too much sugar, saturated fat, or refined carbohydrate, such as white bread.

You can naturally lower your triglycerides by making the following simple food swaps. They’ll help you get your triglycerides under control and help you maintain a healthy weight.

Instead of: Bagel with cream cheese

Choose: Whole wheat English muffin with 1 tablespoon of peanut butter or other nut butter

Why make the switch: The English muffin breakfast has fewer calories . The nut butter has good fats, which replace the bad fats you’d get from the cream cheese.

Limit Your Sugar Intake

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.

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When To See A Doctor

If youre wondering how to lower your triglycerides levels, theres a good chance its because a doctor has already informed you that theyre high.

Heart health and the other impacts that high levels can have is nothing to shun, so having a follow-up blood test for your cholesterol and triglycerides is essential, and should be done as frequently as recommended by your doctor.

For those planning on switching to a vegan diet to assist with health issues, its still a good idea to speak with a health professional or registered dietitian first.

They can point you towards resources and tools that will make the transition easy, and help you to track your progress so you can see how your new plant-based lifestyle is helping.

Any time you make a change with diet, new medications, or supplements, it can take time for it to start working and you might have to experiment with ways to make it work.

Be patient as you learn the ways of the plant-based diet and give your body a few months to start reaping the benefits of this lifestyle.

How To Reduce Triglycerides: Exercise Exercise Exercise

If youre carrying around a little extra weight, get moving! To get in shape and lower your triglycerides at the same time, start a regular workout routine.

The goal should be 30 minutes of exercise, five days a week. When you exercise, be sure to break a sweat and get your heart pumping. With this routine you can cut your triglycerides by 20% to 30%.

New to exercise? Wondering where to start?

• Sign up for a dance class.

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Better Breakfast Egg Choice

Instead of: Cheese omelet

Choose: Egg-white omelet with spinach, onions, peppers , with or without one slice of whole wheat toast

Why make the switch: Skipping the yolks and the cheese lowers the saturated fat and the sodium in this breakfast. And adding veggies is always a good choice when it comes to your health.

Use Liquid Vegetable Oils In Place Of Solid Fats

Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.

Use a little liquid oil to:

• Pan-fry fish and poultry.
• Make cream sauces and soups using low-fat or fat-free milk.
• Add to whipped or scalloped potatoes using low-fat or fat-free milk.
• Brown rice for Spanish, curried or stir-fried rice.
• Cook dehydrated potatoes and other prepared foods that call for fat to be added.
• Make pancakes or waffles.

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