When doctors speak to their patients about the major risk factors for heart disease, they usually focus on high cholesterol, low-density lipoproteins, high-density lipoproteins but often under emphasize high triglycerides. Triglycerides are a form of blood fat often associated with other heart disease risk factors. The normal value for triglycerides is 150 mg/dL or less. Foods that raise triglycerides include alcohol, sugar, honey, candies, cakes, cookies, doughnuts, ice cream and other high sugar foods like sweetened cereals, flavored yogurts and sports or energy bars.
Step 1
Cut back on foods that contain high concentrations of sugar. High sugar foods that are not immediately used are stored primarily by the liver. When there is no demand, the liver is inundated with sugar storage and cannot do many of the other functions it is supposed to do, like regulate the amount of sugar entering the bloodstream for diabetics.
Step 2
Since triglycerides are categorized as blood fats, many people feel that the way to lower high triglyceride levels is to lower their fat intake. They are wrong. The most effective way to lower high triglycerides is to reduce your sugar intake. The best way to do this is by eating carbohydrates that are low on the Glycemic Index (GI). The GI is a system that rates foods according to how quickly carbohydrates cause your blood glucose to spike. Low GI carbs are rated from 0 to 54. Medium GI carbs are rated between 55 and 70. High GI carbs are rated higher than 70. The goal is to eat low GI carbohydrates that do not flood your blood with high levels of glucose. Low GI carbs enter the bloodstream slowly, where they can be effectively used as necessary.
Step 3
Replace high sugar foods with fats and proteins. The best sources of protein contain all eight amino acids required by the body and are animal in origin, instead of plant. Some of the best protein sources for lowering triglycerides (including their recommended serving size) include black beans (1/2 cup, cooked); lentil beans (1/2 cup, cooked); cheddar cheese (1 oz.); Swiss cheese (1 oz.); halibut (3 oz.); salmon (3 oz.); dry popcorn (1 cup); and chicken breast (4 oz.).
Step 4
Add more high fruit fiber such as 1 medium apple, 1 medium banana, 2 medium dried figs, 1 medium pear and 1 cup of strawberries. Add high fiber vegetables such as 1 cup cooked broccoli, 1 cup Brussels sprouts, 1 medium-cooked carrot, 1 cup sweet corn or 1 medium-baked potato with the skin.
Step 5
Eliminate saturated fats found in red meat, sausages, packaged meats, butter, cheese, full-fat products, pies, pastries and hard margarines. Reduce your intake of trans fats to less than 1 percent of your total daily caloric intake, reduce your saturated fats to less than 7 percent and learn how to cook with olive oil instead of butter or lard.
Tips and Warnings
- Start slowly and eliminate foods you can easily do without. Make each positive step a life-long commitment.
- Do not entirely eliminate carbs from your diet.
Things You'll Need
- Lean protein foods
- Low glycemic carbohydrates
- High fiber foods
- Foods with low levels of saturated or trans fats
