Foods That Could Help Lower Triglycerides
Chances are, youve 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. Weve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.
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Tip #: Limit Refined Sugars And Alcohol
Refined sugars and alcohol can pack in a lot of calories, cause weight gain and raise your triglycerides.
Try to keep refined sugars and alcohol intake to less than 200 calories per day. Here are some foods to limit:
- Sugar-sweetened beverages
- Loaded coffee and teas
- Packaged snack foods
While you may not be able to completely eliminate these foods from the diet, learn to control the portion sizes of these foods.
Think of alcohol and refined sugars as an occasional treat. Or, replace them with complex carbohydrate options. For example, instead of consuming a piece of cake for dessert, switch it out with a piece of fresh fruit.
Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides.
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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.
Help Lower Your Cholesterol With Eight Anti
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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What Causes High Triglycerides
Aside from consuming a high-fat and/or high-carb diet, other lifestyle factors can contribute to high triglycerides, specifically excess weight, lack of exercise, drinking too much alcohol and smoking. Dr. Malaney adds that it can also be a side effect of certain medications, such as some birth control pills, beta blockers, antipsychotics medications, and corticosteroids.
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Mediterranean Diet And Lower Cholesterol
Multiple studies have examined the effect of the Mediterranean diet on cholesterol and triglyceridesand the results appear promising. Studies have lasted between 4 weeks and 4 years and have included healthy participants, individuals with high lipid levels, or individuals with other medical conditions.
Most of the studies have focused on certain aspects of the Mediterranean diet, such as the consumption of fruits and veggies, using high amounts of virgin olive oil , or eating nuts . Most studies showed that the Mediterranean diet can modestly lower lipid levels, and a few studies did not show a significant effect.
For example, low-density lipoprotein , the harmful type of cholesterol, can be lowered by an average of 10% and high-density lipoprotein , the healthy type of cholesterol, can be increased by up to about 5%. Triglycerides and total cholesterol also appeared to be slightly decreased in some studies. Oxidation of LDL, which can promote the formation of atherosclerosis, was also reduced in some studies.
Additionally, some of these studies suggest that the Mediterranean diet may be superior to a regular, low-fat diet. In one study it appeared that cholesterol was lowered significantly more with a Mediterranean diet than with a low-fat diet. Studies have also noted those following a Mediterranean diet have a lowered risk of developing cardiovascular disease.
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Tip #: Control Your Calorie Intake
One of the biggest contributors to high triglycerides is eating too many calories. Not sure if youre eating too many calories?
If you dont track your calorie intake on a food tracker app, you may not know if youre eating too many calories. But, there are a few ways to tell if youre eating too much:
- Unintentional weight gain
- History of being overweight or obese
- Your clothes have gotten tighter
Has any of the above happened to you? If yes, you may be eating too many calories. These excess calories could be causing high triglyceride readings in your blood.
So, should you eat less? Yes, but dont go too low.
Very low calorie diets can actually hinder weight loss! You shouldnt follow very low calorie diets, even if youre trying to lose weight. According to the Harvard School of Medicine :
- Women should eat no less than 1200 calories per day
- Men should eat no less than 1500 calories per day
To determine your proper calorie needs, visit a Registered Dietitian.
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.
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How Do You Score On The Mediterranean Check List
See how many of these Mediterranean essentials you’re already doing and see what you can improve on.
- Have at least five portions of fruit, vegetables and pulses every day.A portion is roughly a handful.
- Eat nuts and seeds each day.Eat these as snacks, to top cereals and desserts, or add them to recipes.
- Have at least two meat free days each week.
- Have three portions of wholegrains each day.Such as wholemeal bread and pasta, wholegrain breakfast cereals, brown rice, oats, pearl barley.
- Have at least two portions of fish or seafood per week.One of which is oily.
- Include pulses in meals at least twice a week.Pulses are beans, peas and lentils.
- Use olive, rapeseed & sunflower oils.Use these as your main cooking fats and for salad dressing, and choose spreads based on these oils too.
- Use onions, leeks, tomatoes and garlic.In sauces, stews, casseroles and soups at least twice a week.
- Cook most of your meals from fresh and unprocessed ingredients.
Cholesterol Helpline
Say Yes To Mediterranean Diet And No To Cholesterol
Dyslipidemia is characterized by abnormal levels of cholesterol and lipids in the blood. Although lipids, also called fats, are necessary for the bodys normal functioning,abnormally high levels increase the risk of heart disease.
The most common treatment of dyslipidemia is cholesterol-lowering drugs. However, diet also plays a vital role in maintaining healthy cholesterol levels in the blood. Studies suggest that upgrading your diet to the Mediterranean diet can help reduce cholesterol. In this article, we will discuss what happens in dyslipidemia, what is a Mediterranean diet, and how it works in lowering cholesterol.
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Mediterranean Diet Dinner Ideas For Cholesterol Regulation
The Mediterranean diet is a heart-healthy eating approach. It mainly focuses on plant-based foods, fatty fish, minimal meat and dairy foods. This diet is well known for its potential to decrease the risk of heart disease by lowering bad cholesterol levels and reducing mortality from cardiovascular conditions.
It increases the intake of fresh and natural foods and shuns processed food products. Therefore, the Mediterranean diet is ideal for long and healthy life. In addition, this diet comprises all the essential nutrients for a balanced diet. Incorporating some of the principles can give you exciting dinner ideas that are also great for managing abnormal cholesterol levels in the body.
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.
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A Sneak Peek On Triglycerides
Triglyceride is a type of fat molecule that is present in the blood. After the consumption of food and during the process of digestion, the calories which are not required by the body for the production of energy change into unhealthy triglyceride molecules. These triglycerides accumulate in the adipose cells in the body.
When the level of triglycerides in the blood increases, it results in a condition called hypertriglyceridemia. It is quite common across the globe, with more than three million cases in the United States.
What Can You Do To Lower High Triglyceride Levels
Because your body can get triglycerides from the food you eat, it makes sense that changing your diet can help if youre concerned with your triglyceride levels. In general, according to Ash, its important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbs and sugars that are bad news for your health.
One key nutrient to keep in mind is fat. According to Ash, switching out the types of fat you eat can make a huge difference. Trans fats and polyunsaturated fats, like the fat in canola oil, are going to be the biggest offenders because they burden the liver, which is going to manufacture more triglycerides in order to make more LDL. So what were eating and how were supporting the liver is really whats going to matter when it comes to triglycerides, she says.
That said, fat is only one factor to consider when it comes to food. Specific to food, fat itself is often not the culprit, says registered dietitian Amanda Archibald, founder of The Genomic Kitchen. Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.
If your doctor has told you your triglyceride levels are on the high side, its worth asking them what foods to avoid and what lifestyle changes could help. Chances are, youll want to exercise more and go easy on trans fats and simple carbs.
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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.
Mediterranean Diet Foods To Eat To Lower Cholesterol
- Fruits, especially berries and fruit with skin, like pears, apples, peaches and so on
- Vegetables
- Whole grains, like quinoa, oatmeal, whole-wheat bread and pasta, and brown rice
- Beans and lentils
- Fish, especially fatty fish like salmon
- Nuts and seeds
Daily Totals: 1,208 calories, 74 g protein, 119 g carbohydrates, 32 g fiber, 54 g fat, 7 g saturated fat, 922 mg sodium
Make it 1,500 calories: Add 1 whole-wheat English muffin with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.
Make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
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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:
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, doesnt 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.
Limit high-cholesterol foods: People with diabetes should consume no more than 200 milligrams of cholesterol per day, according to the ADA.
The Truth About 4 Popular Heart Health Supplements
Watching your cholesterol levels is a smart idea, especially since one inthree people have high levels of bad cholesterol: low-density lipoprotein. If youre facing an increased risk for high cholesterol and yourestruggling to manage it, you might consider reaching for supplements orother over-the-counter products. But you should think twice before you dothat, saysSeth Martin, M.D., M.H.S., Johns Hopkins cardiologist and co-director of the Advanced LipidDisorders Center.
Some people try supplements instead of prescription medications because they think its a safer way to address health issues, he says. But many of those supplements dont benefit the heart like people think.
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Signs And Symptoms Of High Triglyceride
High triglycerides usually do not cause symptoms. However, it can pose a risk of:
- Cholesterol problems
A simple blood test that goes by the name of a lipid panel is administered to determine your triglyceride and cholesterol levels. Fasting for 8-12 hours prior to the test is advised to get an accurate measurement of your triglyceride level and to determine whether your triglycerides fall into a healthy range.
Normal triglyceride level less than 150 mg/dL
Borderline high triglyceride level 150 mg/dL to 199 mg/dL
High triglyceride level 200 mg/dL to 499 mg/dL
Very high triglyceride level 500 mg/dL and above
How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms.
Visit your GP to find out your cholesterol level and to find out what you need to do if your levels of bad cholesterol are high.
For people aged 45 years and over, you can have your cholesterol checked as part of a Heart Health Check with your GP.
If you identify as Aboriginal and/or Torres Strait Islander, you should have your cholesterol checked from age 18 years.
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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.