Perhaps you have heard -- correctly -- that carbohydrates can elevate your triglyceride levels. But you may mistakenly believe that you must avoid all carbohydrates in order to keep your triglycerides to heart-healthy levels. You should restrict some but not all grains in your diet. You should also lower the amount of sugar and fat in your diet.
Triglyceride Levels
Strive to keep your triglyceride levels below 100 mg/dl -- milligrams per deciliter. The American Heart Association in April 2011 lowered its "best" triglyceride level from 150 mg/dl to 100 mg/dl. Triglyceride levels over 200 mg/dl put you at high risk for developing cardiovascular disease and numbers above 500 mg/dl put you at very high risk. Limit your consumption of saturated fat, trans fat and foods that convert easily to triglycerides in your bloodstream. Processed grains convert more easily than whole grains.
Refined and Whole Grains
White bread scores higher on the glycemic index than whole wheat bread. The gycemic index ranks foods based on how quickly they affect your blood sugar levels. Pure sugar -- granulated sugar for instance -- scores 100 on the glycemic index because it instantly raises your blood glucose levels. White bread, made from processed grains, earns a 70. Stone-ground whole wheat bread gets a score of 53 and multigrain bread gets a rating of 45. Your triglyceride levels respond to the amount of sugar in your bloodstream. Choose breads with modest effects on your blood sugar levels.
Fiber
Whole grains provide a good source of fiber. Adding fiber to your diet can help you lose weight and lower blood sugar levels, two factors that help you reduce triglycerides. Fiber can also improve your heart health by lowering your low-density lipoprotein cholesterol and your blood pressure. Men should strive to include 38 g of fiber in their daily diets, women 25 g. High-fiber grains include oatmeal, wheat bran and whole wheat pasta.
Menu Ideas
A daily menu that includes healthy grains and follows the AHA guidelines for lowering triglycerides might include: for breakfast, 1 cup of oatmeal cooked with nonfat milk and topped with chopped apple; for lunch, a spinach salad topped with broccoli, tomatoes, carrots and grilled chicken, served with a multigrain roll, and, for dinner, whole wheat spaghetti topped with marinara sauce and a medley of green vegetables. For a whole grain snack, try plain, air-popped popcorn or a bowl of mixed berries topped with nonfat plain yogurt and raw oatmeal.
References
- American Heart Association: Diet, Lifestyle Changes Can Significantly Reduce Triglyceride
- MayoClinic.com; High Cholesterol; June 24 2010
- Glycemic Edge: Glycemic Index of Bread
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; 2009
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; 2009
