High Triglycerides Diet: Foods To Eat Sample Menu And More
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Triglycerides are a type of fat in the blood that when elevated increase your risk for heart disease and other health problems.
Fortunately, you can lower high triglycerides by making changes to your diet.
This article explains what to eat and avoid to lower your triglycerides and provides a 3-day sample high triglycerides diet menu.
High Triglycerides Or Hypertriglyceridaemia
As you can read in the table above, we are talking about hypertriglyceridemia or high triglycerides when the value emerged from the blood analysis is greater than 150 mg / dl. Depending on how much this indicator exceeds this threshold, more or less incisive action will have to be taken.
The attending physician will be able to guide the patient towards the best path, which must necessarily include a modification to the daily diet. Hypothriglyceridemia or low triglycerides, which set off an alarm bell when close to or below 40 mg / dl, are of a completely different orientation.
Super Suppers To Tackle Triglycerides
Keep it simple at night to make choices easy to follow.
3 oz skinless grilled or broiled chicken
1 baked sweet potato, served with 1 tsp trans-fat-free margarine
1 cup steamed broccoli with red pepper rings
1/2 cup light ice cream, frozen yogurt, low-fat or nonfat pudding, with 1 tsp chopped pistachios
1 cup whole-wheat pasta or spaghetti squash
1 can of Italian diced tomatoes
1 cup or more of sauteed zucchini, yellow squash, mushrooms, peppers, or onions â veggies you like best
Add 3.5 oz. ground turkey breast, tofu, or crumbled meat substitute
Add basil, oregano, or rosemary, whichever flavor you prefer that night
1 Tbsp Parmesan cheese, dry grated, reduced fat
Wine: 1 glass for women, 2 for men
4 oz grilled or sauteed salmon or tuna steaks
Or grilled or broiled shrimp kabobs
1 tsp olive oil
1 cup steamed asparagus with lemon juice or balsamic vinegar
1/2 cup wheat couscous with mushroom broth and sliced scallions
1 cup roasted tomatoes
Vegetarian Night for Meat Lovers
1 corn tortillas
1/3 cup refried beans
2 Tbsp salsa
1 oz low-fat or fat-free Mexican cheese
1/2 cup slices of avocado
2 oz crumbled veggie sausage or meat substitute
Beer: 1 glass for women, 2 for men
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You Are Cutting Out All Carbs
One common step that’s taken to bring down your triglycerides is to reduce your calorie intake by cutting back on carbohydrates, such as simple carbs found in sodas, juices and sweetened beverages, and refined carbs, which are found in white bread, white pasta and snack products.
This can be a helpful approach: eating too many carbs could contribute to higher triglyceride levels, and cutting back would be one strategy to lower them. However, it is not necessary to cut out all forms of carbs, including those found in whole grains. Whole grains are full of types of fiber and nutrients that work together to benefit your health. Soluble fiber is a type of dietary fiber present in whole grains, vegetables and fruits that slows digestion by attracting water and forming a gel. This process delays the absorption of sugars and fat, softens your stools and promotes regular bowel movements. Together with insoluble fiber, a type of dietary fiber that adds bulk to stools, it can promote fullness and keep you feeling full for longer. In other words, including whole grains as part of your meals and snacks can help regulate your food portion sizes by minimizing your chance of overeating.
You can incorporate more whole grains by having at least half of your grains as whole grains. Try whole-wheat versions of your favorite pastas and other grain products, and make room for whole grains like oats, brown rice, buckwheat, quinoa and barley in your eating pattern.
Establish A Sleep Schedule
Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.
One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .
If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.
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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.
What Are Triglycerides And Why Are They Important
âTriglycerides are a type of blood lipid and theyâre made up of free fatty acids. Theyâre stored in your body fat, but youâll also find them in your blood,â says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. âAnd because your liver makes them, theyâre 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.â
âItâs important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production,â Ash explains. âAnd our muscles are specifically what like to uptake fatty acids or triglycerides. So theyâre fatty acids that the body usually uses for energy.â
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 youâre at a greater risk for developing heart disease.
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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.
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.
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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
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
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
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
Too Much Of A Good Thing
No doubt: Fruit is good for you, especially if youâre 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 wonât get too much of the natural sugars that are in fruit. If youâre having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins , for example.
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How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
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Be Careful With Pancake Toppings
Table sugar is not the only kind of sugar you need to be wary of when you have high triglycerides. Honey and maple syrup can increase your triglyceride levels, too. One tablespoon of honey has 64 calories and approximately 17 grams of sugar. One tablespoon of maple syrup contains 50 calories and approximately 13 grams of sugar. If you want to indulge in these sweeteners, use less of them or look for low-calorie or sugar-free maple syrup. Sugar comes in many forms. Read the labels and watch for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose. They are also bad for your blood sugar.
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Is Coffee Bad For Triglycerides
Drinking coffeeespecially unfiltered coffeesignificantly contributes to increased levels of total cholesterol, low-density lipoprotein cholesterol , and triglycerides, researchers have reported. The more coffee consumed, the higher the concentrations of LDL-cholesterol and total cholesterol, they found.
List Of 105 Foods To Lower Triglycerides
Foods decrease cholesterol in different ways. Some of the foods listed below deliver soluble fiber, which traps cholesterol and its constituents in the digestive tract, preventing them from entering the bloodstream.
Polyunsaturated fats, found in some foods, can also decrease LDL cholesterol. Others contain plant sterols and stanols that inhibit the absorption of cholesterol by the body.
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Do Bananas Help Lower Triglycerides
The researchers also say that people with high triglycerides should focus on eating more vegetables fruits that are lower in fructose such as cantaloupe, grapefruit, strawberries, bananas, peaches high-fiber whole grains and especially omega-3 fatty acids, which are found primarily in fatty fish such as salmon,
A Promising New Treatment For High Triglycerides
- By Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing
When you think about fat circulating in the bloodstream, you might immediately think of cholesterol. But theres another type of fat you shouldnt ignore: triglycerides. As with cholesterol, high triglycerides can also increase the risk of having a heart attack. Existing drugs for lowering triglycerides arent that good at reducing heart attack risk. Thats why a report on a new way to lower triglycerides, New England Journal of Medicine, is generating some excitement among cardiologists.
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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.
Skip High Sugar High Fat Beans
Beans are great sources of fiber and other nutrients, but if they are loaded with sugar or have pork, pick another version. Choose black beans without sugar. They are high in protein and fiber and do not have saturated fat. The American Heart Association recommends those who have high triglycerides limit their intake of saturated fat, added sugar, and salt and increase their intake of whole grains, fruits, lean meats, legumes, fat-free or low-fat dairy, seafood, poultry, nuts, and non-starchy vegetables. This helps lower triglycerides and reduces the risk of coronary heart disease, fatty liver disease, and diabetes. Eating this way provides your body with vitamins and nutrition to support optimal health.
How Can I Lower My Triglycerides Quickly
Dietary and lifestyle changes may help you lower your triglycerides within a few months. The first step, though, involves finding out why your triglycerides are high. Hypertriglyceridemia has many causes. These include:
- Dietary factors.
- Medical conditions.
- Some medications.
If you just learned your triglycerides are high, the first thing you should do is talk with your healthcare provider. Your provider will ask you some questions and review your medical history to see what might be causing the spike in your triglyceride level.
Your provider will then help you come up with a plan for getting your triglycerides back to a healthy level. This plan may involve medication to lower your triglycerides, especially if your numbers are very high. Or, you may need treatment for an underlying condition.
Your provider will also help you with dietary and lifestyle changes. Its always best to follow the individual plan your provider gives you. But here are some general guidelines that research shows can help you lower your triglycerides.
Dietary changes to help lower your triglycerides
There are four main dietary culprits that raise your triglycerides:
Product labels or packaging will also tell you if an item is fat-free. Its important to reduce your fat intake. But be aware that desserts labeled fat-free usually contain more sugar than full-fat versions and just as many calories. Limit these desserts or find healthier options like fresh fruit or sugar-free popsicles.
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:
|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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Food Items You Can Easily Consume To Lower Triglyceride