Triglycerides are a type of lipid, or fat, found in the blood and produced from any calories that are consumed and not used by the body. Triglycerides are stored in fat cells and can build up over time in the blood if an individual regularly consumes more calories than he burns through physical activity. A normal triglyceride level in the blood is 150 mg/dL or less. High triglyceride levels can lead to narrowing and hardening of the arteries that can increase your risk of heart disease or stroke. It is important to consume foods daily that will keep triglycerides within normal levels.
General Triglyceride Diet Recommendations
If you have high triglycerides, you may be able to reduce them through dietary changes including reducing your overall consumption of saturated, trans fats and cholesterol. Substitute fish high in omega-3 fatty acids, like salmon and albacore tuna, for meats high in saturated fats like hamburger as much as possible. In addition, you should consume fruits, vegetables and low-fat dairy products often to increase fiber intake and lower overall fat and calorie intake. You should also reduce alcohol consumption as even small amounts of alcohol can increase triglyceride levels in the blood significantly. Taking in too many refined starches as well as consuming too much sugar can also increase triglyceride levels in the blood.
Low Triglyceride Breakfast Ideas
For breakfast, eat a balance of whole grains, protein and fiber. A breakfast meal might include a bowl of whole grain cereal with low-fat milk and diced fruit. According to the American Heart Association, cereals should contain 8 g of sugar or less per serving. Another meal might include a whole grain bagel with egg whites and low-fat cheese along with a small glass of orange juice. A healthy breakfast on-the-go might include a granola bar, banana and piece of low-fat string cheese.
Low Triglyceride Lunch Ideas
For lunch, you should consume fiber by eating fruit, vegetables and whole grains, as well as protein through lean meats, low-fat dairy or beans. A lunch meal idea might include lean turkey breast and low-fat Swiss cheese on whole wheat bread with a piece of fruit. Another lunch might include salad greens, carrots, tomatoes, and black beans topped with low-fat shredded cheese and a vinaigrette salad dressing. An additional lunch option is a burrito prepared with a whole grain tortilla, lean ground meat or tofu, beans, lettuce, tomatoes, and low-fat shredded cheese or sour cream.
Low Triglyceride Dinner Ideas
For dinner, you should consume a balance of protein through lean meats or beans, fiber through whole grain products or vegetables, and fats through healthy vegetable-based oils and margarines or low-fat dairy. A dinner meal might include lean chicken, turkey, or fish with a baked sweet potato and steamed vegetables topped with a small amount of canola oil-based margarine. Other meal ideas include brown rice and black beans served with low-fat shredded cheese and salsa, or whole grain pasta topped with marinara sauce, low-fat Parmesan cheese and served with salad greens.
Low Triglyceride Snack Ideas
When snacking, you need to be careful to keep sugar intake to a minimum. Diced fruit, sugar-free gelatin or pudding as well as yogurt with granola are triglyceride-friendly dessert ideas. Low-fat popcorn, carrot or celery with low-fat salad dressing, granola bars, or whole grain crackers with low-fat cheese are delicious triglyceride-friendly snack ideas. Individuals trying to control their triglyceride levels need to avoid sweetened colas and fruit drinks, cakes, cookies, candies, chocolate, and high-sugar syrups and jellies. You should also limit consumption of low-fat foods that may contain high amounts of sugar.
