11 food tips to prevent or treat high triglycerides

Suitable and unsuitable food for triglycerides

DIET TO REDUCE TRIGLYCERIDES

Good and bad food for high triglycerides

These are some pieces of dietary advice that can help you to prevent or treat high triglycerides:

  1. 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

    pasta
    Photography of pasta dish with bread

    Ingestion of large amounts usually the first cause of chylomicrons and triglycerides.
  2. 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 of 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.

  3. 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.

    legumes
    Picture of legumes.
    Legumes are rich in lecithin, which helps increase good cholesterol. Legumes should be taken at least twice a week.
  4. Take whole grains and legumes: the consumption of whole foods is highly recommended. They provide greater satiety and help reduce cholesterol and triglycerides. Legumes should be taken at least twice a week, and preferably combined with other vegetables (spinach, chard, peppers, etc..).

    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.

  5. 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.

  6. 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 24 tablespoons). Keep in mind that if we consume other dietary fatty foods, like avocado or nuts, we should take less oil.

    Zuchinii cream
    Photography of cream of zucchini.
    Zucchini is low in calories and rich in fiber. This recipe provides satiety nutrients and is low in fat and energy. See recipe.
  7. 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

    yogurt with chia and strawberries
    Photography of yogurt with chia and strawberries.
    Chia increases satiety and helps lower cholesterol. Serve with strawberries, with low calories.
  8. Dairy fats: dairy products are essential in the diet for cardiovascular health. However, we will choose lowfat 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.

    Yogurts contain very little sugar and they can be taken in freer amounts, since they are lowcalorie, high in protein and calcium.

    sausages
    Picture of sausages.
    Sausages are very high in fat (triglycerides) and cholesterol. Avoid these foods in your diet.
  9. Reduce dietary cholesterol: we must reduce foods high in cholesterol, which in turn, are very high in fat and triglycerides.

  10. Fiber supplements: fiber supplements are an easy and healthy way to lower cholesterol and fats in the body. Among fiber supplements, we can take glucomannan, chia or wheat bran, always accompanied by a glass of water.

    These are ideal to take with yogurts, which contain only 4550kcal, so it can be taken in rations of 2 daily without increasing calories intake too much. In this case, we must temper oat bran, as it is rich in carbohydrates. Oat bran contains the whole ground cereal, so it keeps its caloric value.

  11. 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.

punto rojo More information on triglycerides and cholesterol.

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Botanical-online is an informative page that describes, among other topics, the traditional uses of plants from a therapeutic point of view. Their descriptions do not replace professional advice. Botanical-online is not responsible for self-medication and recommends consulting with the physician.
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