High levels of triglycerides in the body are one of the major reasons for heart-related problems, especially heart attack. Now, the question is - what are triglycerides. Triglycerides can be described as the main form of fats in a food item. The excess calories consumed by you, which are not used by the body in the form of energy, are converted into triglycerides and stored as body fat. In order to stay healthy, you need to keep the triglycerides levels under check. In case you are suffering from high triglycerides levels and want to know how to lower them, make use of the information given below.
Diet for Reducing High Triglycerides
Beverages (4oz per day)
Fresh fruit juice, black coffee, plain or herbal teas, soft drinks with sugar substitutes, club soda (preferably salt free), hot chocolate (made with skim mild or non fat dried milk) and water.
Meat and Fish (Only one serving per week - broiled or baked)
Fish like summer flounder, wild Pacific salmon, croaker, sardines, haddock and tilapia (none of them should be farm-raised). Apart from that, lean meat, canned shrimp and oysters.
Vegetables (No limit on servings - steamed, boiled, strained, or braised)
No restriction on the amount and type of vegetables, though cauliflower, broccoli, celery and potato skins are good. One dark-green and one deep-yellow vegetable should be taken daily.
Fruits (Three servings - ½ cup each)
No restriction on the type of fruits, though one citrus fruit has to be taken every day. Frozen or canned fruit, with no sugar or syrup, can be taken.
Bread & Grains
Limit intake to one roll or one slice of whole grain or enriched bread. Otherwise, take three soda crackers or four pieces of Melba toast. As a substitute, you can also have ½ cup of spaghetti, rice or noodles or ½ large ear of corn. Instead of butter, use soft margarine for preparing food.
Fats & Oils
Make use of soft margarine or vegetable oils that are high in unsaturated fats (like sunflower, soybean, corn and cottonseed). Keep meat drippings in fridge before cooking and remove the hardened fat before cooking it.
Desserts & Snacks (Two servings per day)
Have bread/cereal serving; ice milk or water sherbet (¼ cup), unflavored gelatin or gelatin flavored with sugar substitute (½ cup); skim milk pudding (½ cup); egg white soufflé or unbuttered popcorn (1½ cups).
Other Tips for Lowering Triglycerides Levels
- Avoid excess sugar and use sugar substitutes
- Limit your intake of alcoholic beverages
- Exercise on a regular basis
- Maintain a healthy weight
- Have high fiber foods
- Consume less of fats and carbohydrates
- Limit egg yolk intake to 2 per week
- Check your intake of nuts
- Use fat-free or low-fat varieties, especially in case of milk, yoghurt, cheese