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.
What Are Triglycerides And Why Are They Important
“Triglycerides are a type of blood lipid and they’re made up of free fatty acids. They’re stored in your body fat, but you’ll also find them in your blood,” says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. “And because your liver makes them, they’re also found in your liver and then your tissues. Our body gets triglycerides either from the food that you eat or from the body it manufactures triglycerides in the liver.”
“It’s important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production,” Ash explains. “And our muscles are specifically what like to uptake fatty acids or triglycerides. So they’re fatty acids that the body usually uses for energy.”
Your body needs energy from food to function. But excess energy, especially from sources like simple carbohydrates, can be stored as triglycerides, which can create issues if your triglyceride levels are elevated above the normal range. According to the Mayo Clinic, if your triglycerides are over 150 mg/dL, then you’re at a greater risk for developing heart disease.
Eat The Right Foods For You
As weve seen, there are some broad dietary guidelines you can follow to help lower your triglyceride levels.
But our research shows that everyones blood fat responses to the foods they eat are personal, with more than 10 times the difference between some people.
ZOE runs the largest nutritional study of its kind, with over 15,000 participants so far. Based on our studies, weve developed a personalized nutrition program that takes your unique biology into account to help you improve your metabolic health.
Using the latest scientific techniques, the ZOE at-home test analyzes your triglyceride and blood sugar levels after eating, as well as the microbes in your gut.
Based on your results, the ZOE program then gives you advice on the best foods and food combinations for your body and your long-term health goals.
You can take a free quiz to find out more.
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Foods To Avoid If You Have High Triglycerides
When you notice high triglycerides levels, watch your diet since foods high in triglycerides may make the condition worse. This may pave way for attack to your body, especially with heart related complications.
1. Avoid Starchy Foods
Starchy vegetables: Vegetables are generally good. However, some are starchy like mashed potatoes, beans, yams, peas and corn and thus should control their consumption. This way, your body will not have to convert excess starch into these triglycerides. Instead, eat kale, mushrooms and cauliflower.
Refined starch: Foods from refined flours also fall in the category of foods high in triglycerides. White bread made from refined floor does not have fiber needed to lower triglyceride levels in blood. Therefore, you should avoid foods made out of bleached, enriched and refined flours like pasta, bread, rice and crackers.
2. Reduce Saturated and Trans-Fats Intake
These are commonly found in pizza and animal foods. AHA recommends between 30-35% calories for your body and of these, saturated fats should not exceed 7%. Therefore, avoid or control eating chocolate, cheese, butter, pastries, poultry skin and fatty meats.
Trans-fats are in part hydrogenated oils used to make foods have more savory texture and taste and more non-perishable. Foods high in triglycerides lying in this category include fried foods like doughnuts, French fries, cookies, crackers and prepackaged baked foods like pie crusts and pizza.
3. Limit Sugars and Sugary Beverages
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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What Contributes To High Triglyceride Levels
The most common cause of high triglycerides is habitual overeating. Some other circumstances may also contribute to increased triglyceride levels, however, including alcohol consumption, uncontrolled diabetes, hormone abnormalities, medication use, kidney disease, liver disease and some genetic disorders.
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.
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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. Theyll 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 youd get from the cream cheese.
Enjoy Some But Not Too Much Fruit
Fruit is part of a healthy diet, but too much fruit may hinder your ability to lower your triglycerides. Fruits contain varying amounts of fructose, a type of monosaccharide found in some foods. People who have high triglycerides should limit their intake of fructose to no more than 50 to 100 grams per day. Excess fructose increases triglycerides. Eat 2 to 3 servings of fruit per day. Dried fruits, like raisins, are high in fructose. Have no more than 2 tablespoons per day. Dates, raisins, figs, and dried apricots are high in fructose.
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Does High Triglycerides Cause Fatigue
Symptoms of high blood cholesterol and triglycerides For instance, symptoms may come in the form of heart disease symptoms, such as chest pain or nausea and fatigue.
What causes a sudden spike in triglycerides?
Cause. The most common causes of high triglycerides are obesity and poorly controlled diabetes. If you are overweight and are not active, you may have high triglycerides, especially if you eat a lot of carbohydrate or sugary foods or drink a lot of alcohol.
Cut Calories To Lose Weight
Lose weight to further reduce triglyceride levels. Aim for a daily 500-calorie reduction from your normal intake to lose 1 pound per week. Adding exercise to your daily routine also helps burn calories, making weight loss easier. Start slow and make gradual changes so these new routines become a habit and a natural part of your healthy lifestyle.
Sue Roberts began writing in 1989. Her work has appeared in such publications as Todays Dietitian and “Journal of Food Science.” Roberts holds a Bachelor of Science in nutrition from Pennsylvania State University, a Master of Public Health in nutrition from the University of Minnesota and a Master of Science in food science from Michigan State University. She is a registered dietitian and certified nutritionist.
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Treatment Of High Triglycerides
In most cases, high triglycerides are managed by making lifestyle changes. You may be advised to:
- Exercise for at least 30 minutes every day.
- Eat less, particularly high fat foods.
- Increase the amount of fibre in your diet.
- Avoid high sugar foods such as lollies. Choose foods with a low glycaemic index such as legumes and wholegrain products.
- Eat more fish. Choose fish rich in omega-3 fatty acids such as salmon, mackerel, tuna and trout. Omega-3 in high doses can reduce triglyceride levels.
- Cut back on alcohol. The kilojoules and sugar in alcoholic drinks can raise triglyceride levels.
- Lose excess body fat using a combination of healthy eating and regular exercise.
- Manage coexisting health conditions such as diabetes or hypertension effectively.
Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
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Triglycerides Level Chart Foods That Raise And Lower It
We know that triglycerides have a direct link with heart health. Yet, the reports of elevated triglycerides levels worldwide are alarming. Recently, The US National Health and Nutrition Examination Survey reported that more than 25% of US adults suffer from high levels of triglycerides. The survey that lasted for 8 years provides alarming rates of triglyceride patients. It also states, around 37% of the patients to be on medications for triglycerides.
However, we are blessed with foods that can help lower triglyceride levels and help in leading a healthy life. Before reaching for the foods, lets first understand triglycerides better to treat it accordingly.
Triglycerides: Why They Matter And How To Lower Them
Triglycerides are the most common type of fat in foods and in your body. When you eat foods containing fat and oil, such as butter, French fries and chocolate chip cookies, the body takes the fat and stores it in your body as triglycerides. You want your triglycerides to be below 150 mg/dL. Triglycerides are high-risk above 200 mg/dL.
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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.
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How To Lower Triglycerides With Supplements
Adopting a healthy lifestyle takes time, and will not result in instant changes in the triglyceride blood level. If you need to lower triglyceride quickly for blood test, then the use of supplements becomes necessary.
Some supplements have been shown to help lower cholesterol and triglyceride level in the blood. They popularly known ones include:
Omega-3-Fatty Acid:It is linked to lowering triglyceride level and blood pressure. There are several fish oil supplements with a rich amount of omega-3-fatty acid, and taking 3gram of such supplement daily can help lower triglyceride level.
Vitamin B3 : Its a very important nutrient because it is needed by most of the bodys metabolic processes. High dose of Vitamin B3 supplement has been shown to lower cholesterol level by up to 20% and also improve brain function. Nicotinic acid should be taken with caution at the supplemental dosage, as it can pose some side effects.
Fibrates: This refers to the class of drugs that lower blood triglyceride levels by reducing the production of VLDL and increasing the removal of triglyceride from the blood.
Supplementing with fibrate is an effective way of lowering the triglyceride levels in the blood quickly. Common examples of fibrates include gemfibrozil and lofibra. They should equally be taken with caution as they come with side effects when used abusively.
Using any of the supplements listed above can help lower triglycerides quickly for a blood test.
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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:
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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.
| 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
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List Of Foods That Contain Medium
Saturated fat has gotten a bad rap over the years. Turns out, a type of saturated fat known as medium-chain triglycerides has a number of health benefits. Foods with medium-chain triglycerides, such as coconut oil may help you lose weight, provide instant energy for your brain and more.
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Foods High In Triglycerides
While it is important to check on your cholesterol levels and blood pressure, keeping an eye on your triglycerides is highly advisable. Increased triglycerides fat levels in your blood can be a potential risk for heart complications. To avoid this, check on your lifestyle and your diet too. Most of your body fats are stored as triglycerides. Ideally, your body stores excess sugar or calories as the fat in these triglycerides form. Therefore, dont eat foods high in triglycerides to avoid high triglycerides.
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Causes And Effect Of High Triglycerides
Triglycerides are generally fats present in the blood. They serve as the energy reservoir for the body, when theyre within the normal range. High levels of triglycerides in the blood are associated with increased risk of heart disease, stroke, and diabetes. This is why it is very important to keep an eye on the level of triglyceride to ensure theyre within the normal range.
The triglyceride level range in the body system is as follow:
Normal Triglyceride: Below 150mg/DL
High Triglyceride: 200-499mg/DL
Very High Triglyceride: Above 500mg/DL.
A simple lipid test would place you in one of the aforementioned categories. If you fall into the good category, such an individual is considered healthy.
Individuals in the borderline high category need to exercise the more and adopt a healthier lifestyle. At this stage, there is no need to take supplement or triglyceride reduction medication. Unless advised by your physician.
People in the high and very high category should consult their physician, as they adopt a healthy lifestyle and explore alternatives to lowering the blood triglyceride level.
Some of the major causes of high triglycerides are obesity, smoking, excessive alcohol, physical inactivity, and certain diseases such as diabetes, cirrhosis of the liver, hypothyroidism, and the use of some medications.
Some foods that lower triglycerides include tuna fish, sardine, brown bread, and a host of wheat whole products.
References:
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