High Triglycerides What To Eat
What to eat to lower triglycerides? There are several recommended foods, keeping in mind not to overdo the quantities taken.
Cereals and whole grains and rice
Even in the form of pasta or bread, these products help the body to maintain a sense of satiety for longer, to perform digestive functions optimally and to contain blood sugar levels. Excellent contribution of fibre, useful for lowering high triglycerides.
Fruits and vegetables
Lots of vegetables as a source of dietary fiber, which will help reduce excess triglycerides. Yes also to fresh fruit, although it is recommended to avoid consuming bananas, figs, persimmons, grapes and mandarins.
Green light also to fish, especially when it comes to sardines, herring, salmon and mackerel. The fish mentioned have meats rich in omega-3 fatty acids, believed to be effective in reducing triglycerides.
How to forget i legumes, excellent source of vegetable proteins and among the main alternatives to red meat and aged cheeses.
How To Reduce High Blood Cholesterol And Triglyceride Through Indian Diet
If you are overweight, losing your extra weight is the simplest way to fix your cholesterol and triglyceride level. You must stop going mad after high cholesterol food or zero cholesterol food. A simple, balanced, wholesome diet with little calorie restriction is going to be most effective for you.
As mentioned before, lets try to incorporate all the 13 categories of foods as much as needed and plan to eat smart. Here are the ways to add them for losing weight and controlling the blood parameters better.
Why Do Triglycerides Matter
Having high triglyceride levels isnt good for your body. High triglycerides can lead to the hardening and narrowing of the arteries, a condition known as atherosclerosis. This condition can worsen, leading to coronary artery disease.
If triglyceride levels become extremely high, you may develop pancreatitis, a condition that causes the pancreas to become inflamed.
High triglycerides can also indicate other negative health conditions that can increase your risk of certain cardiovascular threats. These include:
- Metabolic Syndrome. This refers to a cluster of health conditions that can place you at a higher risk of cardiovascular events. They include high cholesterol, high blood pressure, insulin resistance , and excess weight.
- Type 2 Diabetes. Having high levels of triglycerides can indicate you may also be prediabetic or have developed insulin resistance. A blood test can measure your blood sugar levels.
- Hypothyroidism. In some cases, high blood triglycerides may indicate that your thyroid isnt producing enough hormones.
Because of the increased risks to your heart health, its important to ensure your triglyceride levels are in a healthy range. The good news is that its easy to keep your triglyceride levels low with a few simple dietary and lifestyle changes.
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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.
Saturated And Trans Fats
Saturated fats can raise triglyceride levels. They can be found in fried foods, red meat, chicken skin, egg yolks, high-fat dairy, butter, lard, shortening, margarine, and fast food. Alternatives include:
- Lean proteins such as skinless white chicken meat and fish
- Low-fat dairy
- Olive oil, canola oil, and peanut oil
Trans fats are hydrogenated fats that can be found in some packaged and fried foods. Trans fats have been banned, with exceptions, from the food supply in the U.S.
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What Other Lifestyle Changes Help Lower Triglycerides
Lifestyle strategies are a way to lower triglycerides naturally.
Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.
Increasing physical activity lowers triglycerides.
- Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps with abdominal obesity.
- Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.
All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .
Indian Diet Plan For High Triglycerides
Indian diet plan for high triglycerides will help you maintain healthy levels of cholesterol in your blood. When your triglycerides are high, you are exposed to an increased risk of heart attack and stroke. But by making small modifications to the way you eat, you can lower your triglyceride levels and reduce your risk. Indian diet plan for high triglycerides is very nutritious, helping you in many ways. The high fiber, low-calorie food can not just reduce your cholesterol, it will also make you healthier overall.
Indian Diet To Reduce Cholesterol & Triglyceride : Tip 5 Milk And Milk Products Are Fine In Moderation
Unless you are lactose intolerant or have a milk allergy, avoiding milk just doesnt make any sense. Full fat milk contains saturated fat. However, we cant restrict milks nutritive value only to this. Its a great source of protein, vitamins, and minerals also. To balance it out, try consuming double-toned milk or skimmed milk and its product.
A glass of milk can easily be part of your daily diet. If you find difficulty digesting milk, try milk products like curd, buttermilk as mid-morning/ afternoon snacks or to finish lunch.
Foods That Could Help Lower Triglycerides
Chances are, you’ve heard that having healthy triglyceride levels in your blood is important. But what exactly are triglycerides, and how do they work in your body? And when you have high levels, is it possible to manage them with lifestyle, and can food make a difference? The good news is, according to food and health pros, what you eat can help. We’ve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.
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How Do Foods Affect Triglyceride Levels
Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:
- Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
- Limit hard candies, chocolates, candy bars, and gummy bears.
- Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
- Choose sugar-free gum or mints instead of the regular versions.
- Try light or low-sugar syrups on pancakes and waffles.
- Spread breads and crackers with no-sugar-added jelly or preserves.
- Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
- When selecting cereals, choose those with no more than 8 grams of sugar per serving.
- Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
- Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
- Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
- Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:
Natural sugars, when eaten in excess, can also raise your triglyceride level.
How Do Triglycerides Get Into The Blood
When we eat foods containing triglycerides, such as meat, dairy products, cooking oils and fats, they are absorbed by our intestines and packaged into parcels of fats and protein called chylomicrons . These carry the triglycerides in the blood stream to our tissues to be used for energy straight away, or stored for later.
The body also makes its own supply of triglycerides in the liver. This form is carried in a different type of lipoprotein known as VLDL cholesterol.
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Diet For High Triglycerides: What To Eat And What Not To Eat
A key role in the management of high triglycerides can play it there diet. With the exception of those conditions deriving from underlying pathologies, for which the attending physician will be the most suitable reference, nutrition will be fundamental.
Anyone suffering from high triglycerides will need to pay special attention to both foods to avoid that to the recommended 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. FDA’s 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.
Ldl Cholesterol May Not Be Always Bad
LDL comprises 60-70% of the total lipoprotein in the body. VLDL and LDL are considered as bad cholesterol as it has been linked to clogging of arteries and heart disease. LDL carries cholesterol throughout the body.
There are small and large LDL particles in our blood. Study shows that people having more small dense LDL particles are at the bigger risk of developing heart disease compared to those with more large LDL particles. In fact, People having more large LDL, are at lower risk of heart disease.
However, a recent study shows, its more of the number of LDL particles than the size which makes the difference. Its measured as LDL particle number or LDL-P. Higher the number means greater the risk of having heart disease.
As you are already aware that HDL is the good cholesterol as they pick cholesterol particles from the body and takes it to the liver.
How Your Healthcare Provider Can Help
Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.
As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.
This article was adapted from Cleveland Clinic Heart Advisor.
Medications May Be Needed For High Triglyceride Levels
Sometimes, healthy eating and regular exercise cant lower high triglyceride levels. This may be the case, for example, if you have familial hypertriglyceridemia or if you already have heart disease. Your doctor may prescribe medication such as fibrates or nicotinic acids. Drugs to help lower high blood cholesterol may also be prescribed, if necessary.Suggestions for managing high triglyceride levels with medication include:
- Always take prescription medications exactly as instructed.
- See your doctor if you are having side effects from the medication. Known medication side effects may include indigestion, diarrhoea, fever or muscle problems.
- Dont assume that medications will somehow overcome the hazards of an unhealthy lifestyle. A healthy diet, regular exercise and maintaining an appropriate weight for your height are the most important management strategies for high triglycerides.
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.
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Add More Fiber To Your Diet
Fiber is the part of your food that isnt digested, and its important because it helps you feel full. According to a study published in February 2019 in the journal Current Developments in Nutrition, dietary fiber can reduce the risk of high triglycerides in young to middle-aged adults who are overweight or obese. In general, fiber-rich foods also have carbohydrate content that is more complex and can lead to more gradual absorption by the body, which can also help temper the triglyceride increase that occurs after meals, says Michael Wesley Milks, MD, a cardiologist and assistant professor of clinical medicine at The Ohio State University Wexner Medical Center in Columbus. Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables.
Ways To Lower Triglycerides
Candy, cookies, pies, pastries, ice cream, frozen yogurt, puddings, fat free desserts , fruit juice, other sweet beverages, such as soda, sweetened iced tea, iced coffee beverages, lemonade, fruit punch, sports drinks, energy drinks. Also limit added sugar of any kind, syrup, and honey.
White bread, bagels, pita, etc, white rice, white pasta, white flour in any product, pretzels, rice cakes, ready-to-eat cereals made with white flour.
- INSTEAD: use whole grain breads, cereals, and pasta, and increase fiber intake.
- Old fashioned or steel cut oats are great choices, as are brown rice, quinoa, wheat berries, amaranth, and other whole grains.
- Choose legumes often chickpeas, lentils, pinto beans, kidney beans, black beans, etc.
- Note: eating too much of any high-carbohydrate food will contribute to high triglycerides
Choose foods rich in omega 3 fatty acids, and monounsaturated fats :
- Fatty fish: salmon, mackerel, sardines, tuna, trout, bluefish, herring, swordfish. Eat at least 2 servings per week limit albacore tuna and swordfish.
- Flaxseed oil and ground flaxseed , walnuts, soy products such as tofu and soy milk, dark leafy greens
- Other nuts and seeds are also good almonds, pecans, pistachios, cashews, sunflower seeds, etc.
Maintain a healthy weight, or lose weight if needed.
- You may be surprised that even a modest weight loss can greatly reduce your TGs, cholesterol, and heart disease risk.
Avoid trans-fatty acids in processed foods
Limit saturated fats
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When Do Raised Triglycerides Occur
The level of triglycerides in the bloodstream rises following a meal. The amount of fat consumed will determine the rise in triglyceride levels. In order to avoid rises in circulating triglyceride levels, it is advisable to spread intake of dietary fat throughout the day. Triglycerides can be raised as a secondary effect of conditions such as poorly controlled diabetes or obesity. Controlling these can often result in lowering of triglyceride levels. Obesity exacerbates all forms of high triglycerides.
Foods And Herbs To Eat For Lowering Cholesterol Levels
As we have already read, a low- fat plant- based diet is the most effective to lower cholesterol
But are there certain herbs that work better than the others? Lets explore:
Fenugreek or methi: Fenugreek seeds contain steroidal saponins that prevent the absorption of cholesterol in the intestines. Aim to include a pinch of fenugreek powder daily.
Amla: Truly the magic food. This fruit has ten times the antioxidants of berries. We will explore how this helps manage cholesterol later in this article.
Nuts: Walnuts and almonds are rich in vitamin E and omega-3 fatty acids. Nuts help maintain HDL levels. HDL reduces the LDL levels in the body. Aim to consume 30- 40 grams of nuts/ seeds through the day.
Oats: Oats have high amounts of soluble fibre. The soluble fibre prevents plaque formation and ensures smooth blood circulation. Target to start your day with a bowl of oatmeal 3-4 times a week.
Garlic: Garlic contains a bioactive component called Allicin. Allicin aids to reduce blood lipids and prevents the formation of plaque. One clove of garlic in the morning can reduce bad cholesterol levels.
Lets see the second segment that focuses on understanding triglycerides. We will also understand ways to keep triglycerides under control.
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Refined Grains And Starchy Foods
Refined or processed grains are typically made from white flour, which can increase triglycerides. They also often have added sugars. If possible, try to limit:
- Enriched or bleached white bread, wheat bread, or pasta
- Sugary cereals
- Pastries, pies, cookies, and cakes
Starchy foods can also raise triglycerides. Try to choose foods with 100% whole grains and opt for long-grain rice instead of instant rice. If possible, eat non-starchy vegetables such as spinach, instead of starchy ones like potatoes.