DIET FOR HIGH TRIGLYCERIDES
DIET TO REDUCE TRIGLYCERIDES
Food for triglycerides
- Eat balanced food rations: Triglycerides are the form that body has to store excessive calories from the diet. People with triglycerides because of poor nutrition, must begin with moderate amounts of food
- Reduce consumption of sugar and carbohydrates: sugar is a molecule that is absorbed very quickly. Taking food with too much sugar makes it pass quickly into the blood causing hyperglycemia. The body, in order to seize the excess of energy, converts excess sugar to triglycerides.
Excess sugar in the diet usually comes from: muffins, pastries, too much fruit (more than 5 pieces per day), juices, jams, great pasta, refined grains, sugary breakfast cereals, fructose, sugar, large amounts of milk, chocolate, sweets, etc.
- Eat the whole fruit, not as juice: The pulp juice or fruit fiber is removed in fruit juices, in addition to concentrate sugar in less liquid.
Taking the whole fruit is more satiating because of the benefits of fiber that prevents the formation of too many triglycerides.
- Take whole grains and legumes: the consumption of whole foods is highly recommended. They provide greater satiety and help reduce cholesterol and triglycerides.
For example, try to make brown rice with vegetables, wholemeal bread sandwiches, oatmeal for breakfast, etc.. always replacing refined grains.
If you do not like cereals, suggest the pseudocereals. These are foods that are used as cereals, although they are not of the grass family. We find in this group quinoa, amaranth and buckwheat.
- Check the bread accompanying meals: It is usually one of the main foods that leeds us to exceed our calorie diet. Try to take whole bread, and balance the intake of other foods.
- Take olive oil, but in moderate amounts because olive oil has healthy fats that protect cardiovascular health. Additionally, it exerts a lubricating effect for the intestines, prevents constipation and improves skin health.
However, oil is one of the richest food sources of dietary triglycerides, so you have to take it in small quantities. It is recommended to take between 20 and 40ml. a day (equivalent to 2-4 tablespoons).
- Vegetables each day: Vegetables are food ally of heart and liver. Thy help cleanse the body and have nutrients that improve the health of the arteries and heart.
These foods should accompany your daily diet. High fiber vegetables such as artichokes, spinach, chard, beets, cauliflower, broccoli, cabbage, zucchini, onions, leeks, lettuce, rhubarb, eggplant or peppers, are highly recommended.
The options are endless: creamed vegetables, grilled vegetables, salads with a little oil, boiled or steamed vegetables,...etc
- Dairy fats: dairy products are essential in the diet for cardiovascular health. However, we will choose low-fat dairy or 0% fat.
If you drink much milk (more than two cups a day), it is preferable to replace one of these servings by yogurts.
In a glass of milk (200ml) we are taking 8g. sugar, that's to say, almost the equivalent to a sugar 10 g bag. We should only moderate adding sugar to milk if we drink lots of milk.
- Reduce dietary cholesterol: we must reduce foods high in cholesterol, which in turn, are very high in fat and triglycerides.
- Fiber supplements: fiber supplements are an easy and healthy way to lower cholesterol and fats in the body.
These are ideal to take with yogurts, which contain only 45-50kcal, so it can be taken in rations of 2 daily without increasing calories intake too much.
- Do not buy industrial products: You will be surprised how much you can reduce the consumption of these foods if you do not have them at home. Try to buy natural and minimally processed foods. Precooked foods such as pizzas, microwave products, frozen chips, frozen breaded meat, frozen croquettes, etc.. are very high in fat, and some of them, in trans fats that lower the good cholesterol.
* Related information: Characteristics of triglyceridesMore information about cholesterol in the listing above.
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This material is for informational purposes only. In case of doubt, consult the doctor.