Diet Tips to Lower Triglycerides

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Triglycerides are fat found in the blood. When you eat, the body does not utilize fat right away. Triglycerides are stored in the fat cells for later use. Unfortunately, too much fat in the blood leads to coronary artery disease. Lowering the triglycerides level helps minimize arterial and heart diseases. In today’s post, we are giving you tips on how you can painlessly lower your triglycerides level:

Cut Back on Sugary Foods

The body converts sugary foods into triglycerides. Triglycerides are then stored into the fat cells. Usually, sugary treats contain very little nutritional value. They also increase the triglycerides level in the blood. By cutting back on sweets, you will lower bad cholesterol in the body. We recommend limiting your consumption of candies, sodas, cookies and sweet pastries. If your caloric intake is at 2,000, the sugar you consume should be less than 40 grams each day. That’s about 10 teaspoons of sugar.

Avoid Refined Flours or Grains

Foods made from simple carbs are converted into fat by the body. White rice, white bread, white pasta, and refined flours contain very little nutrients. These foods are also converted into sugar by the body easily. This doesn’t mean you have to shun carbs. Foods with complex carbs are more nutritious than foods with simple carbs. Instead of noshing on foods made from refined flours, go for whole grains. Brown rice, whole wheat bread, steel cut oats and whole grain cereal are filling, nutritious and delicious. They will also energize the body without being stored as fat.

Nosh on Fiber-Rich Foods

One of the best ways to lower triglycerides in the body is to eat fiber-rich foods. Fruits and vegetables are the best sources of soluble and insoluble fiber. High-fiber foods slow down digestion. The body is able to convert these foods into energy efficiently. Fiber also blocks the absorption of saturated fats in the bloodstream.

Oats, berries, flax seeds, lentils, apples, and avocados are high in fiber. Cruciferous vegetables are also loaded with fiber!

Eat Omega-3 Fatty Acid-Rich Foods

Omega-3 fatty acid is an essential fat that keeps the heart and brain healthy. It also protects from heart diseases. Essential fatty acids help metabolize fat, lowering triglycerides in the process. Oily fish like salmon, herring and tuna are high in omega-3 fatty acids. The same thing goes for olive oil, flaxseed oil, grains, and nuts.

Avoid Trans-Fat

If you can, avoid all foods that contain trans-fat. Trans-fats raise bad cholesterol and triglycerides in the blood. Trans-fats are harmful compounds made by adding hydrogen to vegetable oil. This process helps increase the shelf life of liquid vegetable oil. Most store-bought foods are loaded with trans-fat so always check the label for hydrogenated oils.

Cut Back on Alcoholic Drinks

You might not know it, but alcoholic drinks are loaded with carbs too. And carbs from alcohol are converted into triglycerides. Worse, alcohol weakens the liver, making it harder for the body to metabolize fat. And don’t think drinking alcohol moderately can lower your triglycerides level, it won’t. We recommend talking to your doctor to determine the right alcohol limit for you.

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