Triglycerides are a type of fat that is in your blood. Having high levels of triglycerides in your body may increase your risk of getting heart disease or another chronic disease like diabetes mellitus. A normal level of triglycerides in the body is less than 150mg/dl of blood. There are certain foods that can help reduce this level and others that will make your blood triglyceride levels rise. It is important to make the right choices when it comes to choosing food and lifestyle practices.
Recommended Fats
Some unsaturated fats, like omega-3 fatty acids, help in lowering your triglycerides and in making you healthier. These fats are usually found in cold-water fish and certain seeds like walnuts or flaxseed. Also, avoid eating saturated fat. Eating saturated fat will result in an increased triglyceride count in your bloods. Saturated fat is found on any animal fat, such as butter or beef, as well as coconut and palm oil. Another fat you should avoid is tran -fat. Trans fat is a processed fat made with hydrogenated oil. This kind of fat is found in many processed, packaged and fried foods. Finally, limit the amount of cholesterol that you eat. Cholesterol is also found on certain animal products such as eggs, cheese and meat.
Recommended Foods
Eat plenty of fruits and vegetables. Fruits and vegetables are high in vitamins and minerals while low in fat. They also have a lot of fiber, which has been shown to have a positive effect on high-cholesterol levels. Another source of fiber is whole grains, which contain less refined sugars than processed grains. Additionally, low-fat milk and dairy products are also high in nutrients and low in fat. When choosing proteins, aim for lean-cut meats, poultry or fish. Egg-whites are also a good source of protein without the cholesterol found on egg yolks. Finally, avoid having processed foods. Enjoy natural and whole foods that are low in preservatives and sodium.
Other Lifestyle Recommendations
Try to eat five to six small, frequent meals, instead of two or three big ones. This will keep your body satisfied for longer and your metabolism running. Also, aim for reaching a healthy weight and staying at it. Exercise at least four times per week for at least 30 minutes. If you are active your body is active. Also, exercise helps decrease high triglycerides. Finally, avoid drinking too much alcohol. Alcohol, and what it is usually mixed in, is high in sugar, which in turn can get converted into fat and raise your level of triglycerides even further.
References
- "Nutrition Therapy and Pathophysiology"; Marcia Nelms, Kathryn P. Sucher, Sarah Long Roth; 2007
- "Krause' Medical Nutrition Therapy"; Kathleen Mahan and Sylvia Escott-Stump; 2007
