Foods to Lower Triglyceride Levels

The most common fat that accumulates in your body is made from triglycerides. It is useful to your body for energy but in high amounts it poses a great risk. High levels of triglycerides raise your risk for heart disease and are often viewed as a sign of metabolic syndrome.

Metabolic syndrome is the collective occurrence of high blood pressure, high blood sugar, excess fat in the hip region, low HDL (good cholesterol) and high triglycerides. The syndrome puts you at risk for heart disease, diabetes and stroke.

The extra calories you eat are converted into triglycerides and stored in fat cells. High triglyceride levels can either be caused by inherent genetic disorders which affect the body’s metabolism of triglycerides. It is also the excess of fat in your diet that causes increased triglycerides in the blood.

Peaked triglycerides put you at a risk for pancreatitis; hence a good diet is the best alternative to improve your health. First, reduce your intake of sugar especially if you are a regular sweet eater. Choose food items from each of your food groups so you get all the nutrients beneficial for your health. Low in fat plant foods like beans, vegetables, grains and fruits along with low fat yogurt should be a regular addition to your diet.

Instead of white, whole wheat bread and brown bread are better choices. White bread and white rice are rich in refined carbohydrates, which are bad for your triglyceride levels. Hence, you should limit your intake even for whole grain carbohydrates. Though whole wheat bread, brown rice and whole-grain pastas are good for you.

Omega-3 found in large amounts in fish, salmon and tuna specifically are necessary for your diet. Surplus consumption of saturated fat and cholesterol are known to heighten triglycerides levels. The primary source for both of them is animal products. Lean meats similar to poultry and fish are fine but a better supply of protein can be got from legumes, tofu and other vegetables. Dairy too has bad concentrations of saturated fat and cholesterol, which is why you are advised to select low or non- fat dairy products.

There are huge benefits to judiciously eating fruits and vegetables. They contain fiber that help control triglyceride levels as well as decrease LDL (low density levels). Additionally, their calorie count is small so you do not have to worry about weight gain. Since obesity is associated with high triglycerides, you have to manage your weight to stay healthy and fit.

Jam, jellies and pastries should be avoided as they contain large quantities of sugar Hydrogenated fats are one of the pastries main ingredients. These three will surely increase your triglyceride levels. Similar food items are cookies, cakes, flavored yogurt and pies. Ice cream too is loaded with both fat and sugar. Fruit juices are said to be healthy, but they contain too much sugar and syrups. Starch and sugars in potatoes and bananas are a terrible combination provoking a high triglyceride content in your blood.

Additional Resources: