A high level of triglycerides increases your risk of developing heart disease or having a heart attack or stroke. A simple blood test checks your triglyceride and cholesterol levels. Bringing your triglyceride count down to a healthier level involves eating the right foods and maintaining a healthy weight. Since a high triglyceride level can cause serious complications, be sure to talk to your doctor before making any changes to your diet. Olive Oil You need some fat to survive and function normally, but it is important to eat the right kind of fat. Saturated fats, found in meats, whole dairy products and eggs, raise your cholesterol and triglyceride levels. Unsaturated fats provide a protective effect against heart disease by improving cholesterol levels. To help lower your triglyceride level, choose products such as olive, peanut and canola oil, which contain mostly unsaturated fats. Limit your intake of all kinds of fat to no more than 35 percent of your total daily caloric intake; most of this should come from unsaturated fat. Fatty Fish Consuming omega-3 fatty acids can lower your triglyceride level by altering the way your liver processes cholesterol and triglycerides, reports the American Academy of Family Physicians. A general goal is to consume approximately 12 oz. or two average meals a week of a variety of fish and shellfish that are low in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish. To fully lower your risk of disease, combine this dietary change with healthy lifestyle choices such as losing weight, quitting smoking and getting regular exercise. Beans A high-fiber diet helps to reduce your risk of heart disease, because fiber inhibits the body from absorbing cholesterol. High-fiber foods such as legumes, flaxseeds, pumpkin seeds, rice bran and oat bran help to lower both triglyceride and low-density lipoprotein, or LDL, levels, notes the University of Massachusetts Medical School. Aim to get about 25 to 35 g of fiber every day. Be sure to drink plenty of water and add fiber into your diet slowly to avoid bloating, cramping and gas. Whole Grains Eat whole grains in place of sugary foods and refined grains. A diet high in sugary foods and refined grains significantly raises triglyceride levels, while a diet high in whole grains keeps your numbers under control, according to the Cleveland Clinic. Whole grain foods such as oatmeal, whole grain breads, brown rice and whole wheat pasta digest more slowly than refined foods, so they keep blood sugar levels in check and your triglyceride level down. Approximately 45 to 65 percent of your total daily caloric intake should come from carbohydrates, and most of that should be from whole grains. Fruits and Vegetables When you eat more calories than your body needs for immediate energy, those extra calories are converted into triglycerides and stored. Given this, only eating enough calories to maintain a healthy weight is a critical part of lowering your triglyceride level. In fact, losing just 5 to 10 percent of your current weight can result in a 20 percent decrease in triglycerides, notes the American Heart Association. To aid weight loss efforts, go for a diet rich in a variety of low-calorie fruits and vegetables.
Posted on: Wed, 22 Oct 2014 04:48:49 +0000
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