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High triglyceride levels increase the risk of heart disease, but a triglyceride-lowering diet can help. This involves eating more fruits, vegetables, and whole grains, while reducing sugars and simple carbohydrates. Lean proteins like chicken or fish, beans, and soy products are recommended. Exercise, sleep, and hydration are also important.
Triglycerides are fats found in the blood that come from the food you eat. The body needs triglycerides for energy, but when triglyceride levels get too high, the risk of heart disease can increase. A simple blood test that measures cholesterol can check triglyceride levels; If levels are too high, your doctor may recommend a triglyceride-lowering diet. This diet generally consists of eating more fruits, vegetables, and whole grains, while reducing or eliminating sugars and simple carbohydrates.
A doctor can provide specific advice for a triglyceride-lowering diet, or you can find a wealth of information by searching online. High triglycerides can be caused by a poor diet, obesity, diabetes, or hypothyroidism, among other causes. The first step in starting a triglyceride-lowering diet is to cut back on alcohol, sugar, and white flour. Processed foods and sweets are often the highest in sugar and carbohydrates, and are best avoided as much as possible.
Fruits and vegetables are essential parts of a triglyceride-lowering diet. It’s important to eat a few servings of fruit every day and make vegetables a part of every meal. Some people try to alter their portion sizes by making a large plate of vegetables for the main course and eating a small serving of meat or carbohydrates on the side. Fruits and vegetables are complex carbohydrates and are the most important part of a healthy diet.
On a triglyceride-lowering diet, it’s best to avoid red meat as much as possible and eat lean proteins like chicken or fish. Beans and soy products are also excellent sources of protein and are a healthy choice for this diet. It is also often recommended that people with high triglycerides cut back on dairy products like milk and eggs, or switch to skim or low-fat milk.
Whole grains are an important part of a triglyceride-lowering diet, so choose whole grain breads and cereals. Whole grains are also an important source of fiber, which can help lower triglycerides. Following a sensible eating plan is only part of lowering triglycerides and improving overall health. It is important to get enough exercise, which is generally considered to be at least 20 to 30 minutes per day, and to get enough sleep. Staying hydrated is also important, and one should aim to drink approximately six to eight glasses of water per day.
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