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Healthy Diet To Lower Triglycerides

High Triglycerides Diet Food List

High Triglycerides? How to Lower Triglycerides (NATURALLY!)

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.

Tip #: Go Mediterranean

The Mediterranean diet is a science-backed diet that has been shown to potentially lower the risk of the following conditions:

  • Lower risk of cognitive decline
  • Lower risk of Alzheimers disease
  • Lower risk of chronic disease
  • Lower risk of certain cancers
  • Lower risk of diabetes

Get my favorite Mediterranean cookbook here.

What Happens In The Body When You Have Dyslipidemia

If you have dyslipidemia, you may have a similar lipid profile to the following:

  • Increased levels of total cholesterol in the blood
  • Increased levels of low-density lipoprotein
  • Increased levels of triglycerides
  • Low levels of high-density lipoproteins

The LDL is referred to as bad cholesterol while the HDL is called good cholesterol. Elevated levels of LDL and triglycerides are responsible for the build-up of fat in the arteries. Over time, the fat, also known as plaque, narrows the arteries and leads to atherosclerosis . Eventually, this may lead to a heart attack, stroke or other heart diseases. The good cholesterol, on the other hand, has a protective effect. It helps to remove the build-up of plaque in the arteries. Along with regular exercise, eating a balanced diet as advised by your doctor can help you control dyslipidemia.

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Too Much Of A Good Thing

No doubt: Fruit is good for you, especially if you’re having a piece of fruit instead of a rich dessert. But when you have high triglycerides, you may need to limit yourself to 2-3 pieces of fruit a day. That way, you won’t get too much of the natural sugars that are in fruit. If you’re having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins , for example.

Lower Your Sugar Intake

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

In addition to starchy carbs like bread and pasta, added sugars can also be converted into triglycerides. This explains part of the link between increased added sugars in the diet and increased cardiovascular risk factors like insulin resistance .

A 2020 review in the Journal of the American Heart Association assessed data from a large cohort of nearly 7,000 people. It found that those who consumed sugary beverages regularly were 50% more likely to have high triglycerides than those who only drank them occasionally a startling difference that highlights the importance of minimizing excess sugar in the diet. Regular consumption of sugar-sweetened beverages also had adverse effects on good cholesterol.

The American Heart Association recommends limiting sugar consumption to six teaspoons per day for women and nine teaspoons per day for men . That may not seem like much, but that this only pertains to added sugar. Sugars occur naturally in many unprocessed foods such as fruits, certain vegetables , and milk, but these foods dont count toward your daily added sugar allotment . Still, given that a can of Pepsi has a whopping 39 grams of sugar, this isnt much added sugar. If you get your sweet fix from natural sources like fruit and limit added sugars to the occasional treat, youll be more successful at staying in this range.

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Why Lowering High Triglyceride Levels Matters

The national guidelines for fasting triglyceride levels in healthy adults are:

  • Normal: Under 150 milligrams per deciliter .
  • Borderline High: 151200 mg/dl.
  • High: 201499 mg/dl.
  • Very High: 500 mg/dl or higher.

When your triglyceride levels are high and you have a high amount of LDL cholesterol or a low amount of HDL cholesterol, all of this could contribute to the development of fatty buildups within the artery walls of the heart. The buildup can increase your risk of heart attack and stroke.

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Why Is There Tg In The Blood

The most common reason for elevated triglycerides is prediabetes. Chronically high insulin stimulates adipokines and hormone-sensitive lipase. This results in the release of too many fatty acids from fat cells. These excess fatty acids take up space in HDL and LDL particles.

TG can also become elevated in several inherited diseases.

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Diet Tips To Reduce High Triglycerides

Jul 5, 2018 | Blog

High triglycerides dont get the attention of bad cholesterol, but they can be just as dangerous for your heart. Lifestyle changes that include a healthy diet can help to lower both triglycerides and your cholesterol levels.

High triglycerides can have just as much of an impact on your heart as other heart disease risks, such as high cholesterol. Studies show that as more Americans have become overweight over the past 30 years, high triglycerides have become a problem for about one in five people.

Research suggests that high triglycerides may increase the risk of heart attack and stroke. Knowing your triglyceride level is as important as knowing your good and bad cholesterol numbers, says Danya L. Dinwoodey, MD, a cardiologist at the Lahey Clinic in Burlington, Mass. In many cases, high triglycerides and low good cholesterol numbers go together, and these risks may run in families.

A healthy diet to lower triglycerides is an important part of getting your triglycerides under control. As a matter of fact, according to the American Heart Association, healthy choices in diet and exercise are even more important than medication to lower triglycerides for most people.

Healthy or High: Understanding Triglyceride Numbers

You want to keep your triglyceride number under 150. The higher your number goes, the more you are at risk, says Dr. Dinwoodey. Here are the numbers you should know:

Choosing Foods That Lower Triglycerides

Choose Healthy Fats Over Saturated Fats

What natural ways to lower high cholesterol & triglycerides levels? – Ms. Ranjani Raman

Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.

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Finding Out Your Triglycerides Levels

Triglycerides are measured with a simple blood test. Triglyceride levels should be measured when you have a cholesterol test as they can also contribute to your risk of developing heart disease, and other disease of the heart and blood vessels. The triglyceride test measures the triglycerides carried in chylomicrons and VLDL cholesterol. National guidelines in the UK no longer recommend a fasting blood test .

What should your triglyceride levels be?

HEART UK experts state that we should aim for a non-fasting triglyceride level below 2.3mmol/L.

If your doctor has asked you to fast for a test then your triglyceride level should be below 1.7mmol/L. This “fasting test” number is lower because only the triglycerides made by the liver and carried in the VLDL cholesterol will be measured not the triglycerides you get from food. As you have not eaten, there will be no chylomicrons present in your blood.

The Best Meals To Lower Your Triglyceride Levels

Triglycerides are fatty substances in your blood similar to cholesterol that, in high levels, can put you at greater risk for high blood pressure, stroke and heart disease. Luckily, your diet can help: Creating a meal plan to lower your numbers can support overall health and prevent disease.

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Triglycerides are the most common type of fat in your body and come from fatty foods like butter and oils, according to the U.S. National Library of Medicine . Eating too many calories or too much sugar, smoking, drinking and certain conditions like thyroid disease can all elevate your levels.

The best way to balance your triglycerides is by limiting processed foods, saturated fats and alcohol, per the NLM. Regular exercise and quitting smoking can also help.

Here’s a meal plan to help you lower your triglycerides.

  • âHealthy triglycerides:â Less than 150 mg/dL
  • ââHigh triglycerides:â 200 mg/dL and above

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Increase Your Intake Of Unsaturated Fats

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .

Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.

A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .

One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.

It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .

Summary

Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.

What To Eat To Lower Triglyceride Levels

Triglyceride Diet: The Complete Guide On Everything You Need To Know ...

Foods proven to help lower triglycerides include fish with omega-3 fatty acids, vegetables, beans, curcumin, and spirulina.

When you eat carbohydrates your body breaks them down into glucose for energy. The energy is either used immediately or stored for later use, usually in the form of triglycerides. Triglycerides are a type of fat found in your blood. They are the bodyâs preferred source of energy because they are readily available and have twice the amount of energy of carbohydrates. A poor diet combined with a lack of exercise can raise your triglycerides to unhealthy levels, and increase your risk of weight gain, heart disease, and diabetes.

In this article, youâll learn which foods are most likely to raise triglyceride levels and we will give you a sample meal plan with foods that help keep your numbers in a healthy range.

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How To Know If Your Triglyceride Levels Are Optimal

All you have to do is set up an appointment with your doctor to get a standard blood test done. Ask your doctor to print the results for you, and track your progress at after appointment.

According to the American Heart Association, these are the triglyceride level ranges:

Optimal
Very high 500 mg/dL or higher

Aim for optimal triglyceride levels, but dont forget about cholesterol and blood sugar levels as well.

To see if you have healthier cholesterol levels, check your total-to-HDL cholesterol ratio. A ratio between 3 and 4 indicates that you have healthy cholesterol levels and are at a substantially reduced risk of heart disease. When it comes to blood sugar, your fasting blood sugar levels should be below 100 mg/dl.

It is also important to take note of your posture before you get your blood drawn. For example, different positions, like sitting, standing, and laying down, can cause triglycerides to vary significantly. Because of this, the American Heart Association recommends that you sit for at least 5 minutes in the same position each time you get your blood drawn to minimize variability in triglyceride measurements.

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Here Is A 3 Day Meal Plan For Lowering Triglyceride Levels:

Day 1

  • Breakfast: two poached eggs served over half an avocado, flavored with lemon juice and cracked black pepper, served with a cup of unflavored greek yogurt and berries, topped with cinnamon.
  • Snack : a handful of unsalted nuts with fresh slices of apple or oranges.
  • Lunch: Mediterranean chickpea salad with tomatoes, cucumber, feta cheese, and red onion. You can add tuna or grilled chicken to your salad for an added boost of protein.
  • Dinner: grilled salmon with lemon and garlic, served with roasted broccoli and cauliflower , and a serving of brown rice.
  • Dessert: baked peach halves dusted with cinnamon, nutmeg, and a drizzle of honey. You can also toast chia seeds and garnish them on your fruit for added crunch.

Day 2

  • Breakfast: apple pie overnight oats made with whole rolled oats, your favorite milk , chopped unsalted pecans, diced apple, and cinnamon.
  • Snack : fresh-cut vegetables paired with hummus.
  • Lunch: Bunless quinoa and black bean burgers drizzled with an avocado lime dressing. Garnished with fresh tomato, lettuce, and red onion.
  • Dinner:cajun shrimp with sweet potatoes,, paired with a fresh green salad.
  • Dessert: simple charcuterie board with your favorite cheeses and berries.

Day 3

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You Are Drinking Too Much Alcohol

While some research studies suggest that drinking alcohol, specifically red wine, may provide some health benefits, drinking alcohol excessively causes more harm than good. Alcohol has calories, and adding sweetened beverages and mixers to alcohol, like cola or syrup, can increase the calories even more. Alcohol is processed in the liver and, as with food, any excess calories consumed are stored as fat. Over time, these extra calories can also raise your triglyceride levels. Drinking too much can also put you at risk for unnecessary weight gain, heart and liver diseases, and more.

Help Lower Your Cholesterol With Eight Anti

Lowering Triglycerides – Mayo Clinic

For years, youve heard about the benefits of the Mediterranean diet, which is rich in plant-based foods and fish. Many studies have tied Mediterranean-style eating and plant-rich diets to lower risks of various diseases.

Now everyone is touting the anti-inflammatory diet. How is that different than a Mediterranean diet? Its basically the same.

Inflammation is a part of your bodys normal response to infection or injury, but chronic inflammation can damage your body. It can play a role in the buildup of plaque in your arteries that increases your risk of heart disease and stroke. Its also associated with increased risk of cancer, diabetes and other chronic conditions.

Stress, low activity levels and inflammatory foods can increase your risks of chronic disease. Inflammatory foods include:

  • Refined carbohydrates, such as white bread and pastries
  • Foods and beverages that are high in sugar

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You Are Not Balancing Your Blood Sugars

Eating too much food with added sugars can also lead to elevated triglyceride levels. Surprisingly or not, added sugars make up more than 13% of an average American’s daily caloric intake, well above the Dietary Guidelines recommendation of less than 10% of total calories per day.

Added sugars can be present in prepackaged foods, in foods prepared away from home, as add-ins to your coffee and tea or as ingredients in your baked goods .

When you eat sugar, your liver breaks down its carbohydrates into glucose and transforms them into glycogen that is stored to use as energy later. The liver can only convert a limited amount of glucose into glycogen at one time any excess will be stored as fatty acids. These fatty acids are then used to make triglycerides, which are stored in the fat cells and contribute to body fat.

Under normal conditions, your pancreas also makes the hormone insulin to respond to the influx of glucose present in the bloodstream. Insulin, which acts as a key to the body’s cells, aids glucose to pass into the cells for energy. When the key and the lock do not fit well, glucose may not move into cells efficiently or at all, causing the pancreas to make more insulin. Eventually, the pancreas may become sluggish in producing insulin, which can lead to insulin resistance and diabetes over time.

Hacks For Reducing Sugar Intake

Sugar is added to many foods, so reducing your intake may be more challenging than you think. Fortunately, the American Heart Association has some great tips. These include throwing out your sugar canister, recognizing the different forms of sugar, and understanding that they are all the same, even if theyre marketed as “healthy” .

You can also try adding fruit to your oatmeal in place of sugar for natural sweetness, swapping sparkling water or plain water for juice or soda, or flavoring your recipes with extracts such as almond, vanilla, or lemon in place of sugar. Non-nutritive sweeteners like allulose or stevia can also be used, but you should be careful with this, as some research shows these may increase sugar cravings later .

You should also read food labels, as many foods not thought of as particularly sweet commonly have hidden added sugars in them. Most food labels will show “Total Sugars” vs. “Incl. Added Sugars” on the label, so you can see how much sugar was added to a food compared to the total amount of sugar in a product. For example, a box of the popular “healthy” cereal Honey Nut Cheerios has 12 grams of “total sugars.” Right below it, you see it says “Incl. Added Sugars 12g.” This means that all of the sugar in Honey Nut Cheerios has been added.

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