Identifying the best diet to lower triglycerides can be a difficult task. With so much diet information flooding our information sources these days, it can be confusing. However, with a little effort, education and determination, anyone can follow a good diet to lower triglycerides.
In order to understand the principles behind the best diet to lower triglycerides, we must first consider some basics about the human body and how it reacts to food.
What are triglycerides, and why should I be concerned about them?
The main form of fat in foods is triglycerides. Although our blood naturally contains some triglycerides, people with high levels should be concerned about their diet, as high triglycerides increase risks for disease. For these individuals, doctors and dietitians agree that sticking to a good diet to lower triglycerides is the key to improving health and wellness.
High triglyceride levels happen when we consume too many calories; during digestion, these excess calories are changed into triglycerides, which are subsequently stored as body fat.
Healthy Range of blood triglycerides.
A healthy range of blood triglycerides is 10-250 mg/dl (milligrams per deciliter of blood). Any number higher than 250 mg/dl puts an individual at risk for heart problems.
The Best Diet To Lower Triglycerides
A good diet to lower triglycerides contains a variety of foods that reduce not only the amount of dietary fat, but also the total number of calories. This is done by making healthy food choices, as well as using healthy techniques and tricks. Once implemented, the best diet to lower triglycerides is easy to follow and will have you feeling healthier in no time!
- Increase intake of low-fat plant foods, nonfat dairy products and lean meats.
- Decrease sugar and refined carbohydrates.
- Use whole grain carbohydrate products.
- Decrease, or eliminate completely, alcohol consumption. Alcohol is fermented sugar, and causes an increase in triglycerides.
- Eat more fish; omega-3 fatty acids in fish help to stabilize triglycerides.
- Decrease red meat intake; increase poultry intake.
Foods to use
Beverages: Water is the idea beverage! For flavor and variety, try real fruit juice (4 oz./day), black coffee, tea, cocoa with skim milk, soft drinks with sugar substitute.
Meat & Fish: Flounder, salmon, sardines, haddock, tilapia; turkey; chicken; veal; lean cuts of beef with fat trimmed. (1 serving = 3 oz.)
Vegetables: Cauliflower, broccoli, spinach, celery, skin-on mashed potatoes, squash, green beans, peppers, brussels sprouts, cabbage.
Fats & Oils: Sunflower oil, soybean oil, olive oil, corn oil, cottonseed oil; avocado; almonds; peanuts; pine nuts.
Foods to lose
Beverages: Sweet tea, coffee with sugar, sports drinks, sugary fruit concentrate drinks, soft drinks.
Breads & Baked Goods: White bread, waffles, pies, cookies, sweetened cereals, bagels.
Meats: Chicken with the skin on, fatty cuts of red meat.
Fats: Coconut oil, palm kernel oil, coffee whiteners, vegetable shortening, butter, lard, cream, sour cream, bacon.
- Use seasonings like vinegar, spices, herbs, bouillon, mustard, soy sauce and worcestershire sauce.
- Invest in a good low-fat cookbook, such as the one published by the American Heart Association to get ideas and recipes for a good diet to lower triglycerides.
- A good diet to lower triglycerides avoids fat-laden frying, and uses broiling, baking, steaming, and roasting instead.
Remember, the best diet to lower triglycerides is the one you can, and will, follow. Aim for healthier choices throughout your day, and be forgiving with yourself if you have a setback!