Diet to Lower Triglycerides

An increased level of triglycerides increases the risks of heart disease and pancreatic diseases. It is very important to maintain a healthy diet and exercise regularly to keep the level of triglycerides and cholesterol in the body. The American Association for Clinical Chemistry clearly states that a diet that is high in carbohydrates, especially sugar leads to an increased level of triglycerides in the body. This is because the excess calories present in the body are turned into fat, especially triglycerides.

Diet to Lower Triglycerides

Here are some suggestions that you can use to reduce the level of triglycerides in your body:

• In all the beverages that you consume, ensure that the sugar is substituted appropriately. If you want to drink milk, ensure that it is skimmed or you can even use non fat dried milk. Avoid cream in coffee and teas can be herbal or plain. But at the end of the day, the best beverage that you can take is water which will not only avoid elevating the triglycerides level but has other benefits as well. Other dairy products like low fat cheese, un-creamed diet cottage cheese and low fat yogurts should be a regular part of your diet.
• When it comes to picking up meat, choose fish it is the least contaminated of all types of meats. Pacific salmon, sardines, and haddock are the best bets. Shellfish though high in cholesterol is low in saturated fat and should be used sparingly. Next, you can opt for lean meats like chicken, turkey, veal and the non-fatty cuts of beef with the excess fat trimmed away. But ensure that you do not consume more than one servings of meat per week. Also, all meats and fish should be either broiled in a pan or oven or can be baked before being consumed. You can also consume two egg yolks per week. However, there is no limitation on the amount of egg white that you can include in your diet.
• Fortunately, the amount of vegetable that can be consumed is not limited. String beans, cauliflower, broccoli and celery are recommended daily. Further, it is always advisable to steam the vegetables, but they can be boiled or fried slightly with unsaturated vegetable oil.
• Ensuring that you include three servings of fruit in your diet daily will go a long way in lowering the level of triglycerides in your body. Include a minimum of one citrus fruit daily and if you are consuming canned or frozen fruits, then ensure that it without any syrup or added sweeteners.
• Oil plays a major role in increasing the triglyceride levels in your body. Vegetable oils like sunflower, olive, soybean, corn and cottonseed can be used as these are high in unsaturated fats.
• It is vital to understand and remember that alcohol is a high source of sugar as alcohol chemically is nothing but fermented sugar. When alcohol is present in the body, the liver prioritizes removing the alcohol over processing glucose. As a result, when the liver is removing alcohol from the body, the sugar is further processed into triglycerides.
• Make omega-3 rich food a part of your regular diet as they too help control the level of triglycerides in the body. If you are unable to include these foods in your diet, then you can use flaxseed oil or fish oil that is rich in omega-3 fat.

At the end of the day, remember that the key word is moderation. Exercising daily too will help reduce the level of triglycerides. Use a Body Mass Index calculator to find out if your body weight is the healthy zone. If not, then you may have to further increase the daily routine of exercise and reduce the intake of fats and carbohydrates further. Further, even if you have managed to get your triglycerides level under control, you will have to stick to a plan and regulate your diet for the rest your life. Quitting smoking will also go a long way in reducing the levels of triglycerides in your body.

If you do have a high level of triglycerides, then it is highly recommended that you consult a registered dietitian who will help you with the required diet changes and meal plans. Dietitians are available for consultations at a doctor’s medical clinic and local hospitals.