Are you looking for a triglycerides diet plan? This Buzzle article will give you information on the foods to include and those to avoid, to get your triglyceride levels under control.
Triglycerides are the form in which fats reside within the body, as well as in most foods. Once digested, they circulate through blood, after which they are stored within the body in the form of fat. Triglycerides that show up in blood plasma are derived from the fats present in foods or they are formed in the body. Excess calories that are consumed, but not utilized or burned, are converted into triglycerides, and stored in fat cells for later use.
High levels of triglycerides have been linked to increased risks of heart disease, peripheral artery disease, and strokes – some studies indicate that this is as a result of triglyceride levels inhibiting levels of HDL (good) cholesterol. Whether or not part of a high risk group, high levels of triglycerides are best avoided to promote general heart health. Following a triglycerides diet plan is the recommended solution to reducing the risk of possible disease. The following are some suggestions.
Triglycerides Diet Food List
The mainstay of a triglycerides diet plan is two fold – it works to reduce triglyceride levels by increasing the consumption of high fiber foods, and conversely by reducing the consumption of high calorie fatty foods. In accordance with the above, the following are triglyceride diet tips regarding foods to consume and those to avoid.
✦ Foods to Consume
➺ Whole grain breads
➺ Brown rice
➺ Skim milk
➺ Egg whites
➺ Apples and various other fruits
➺ Green leafy vegetables
➺ Other vegetables like squash
➺ Healthy fish like salmon
➺ Whole wheat products
➺ Low fat white meat (lean cuts)
✦ Foods to Avoid
➺ Processed foods
➺ White rice
➺ Egg yolks
➺ Red meat (fatty cuts of meat)
➺ Starchy vegetables like peas and corn
➺ Alcoholic drinks
➺ Canned fish packed in oil
➺ Products rich in coconut
➺ Sugary drinks and foods, foods containing honey or maple syrup
The above list is purely indicative of acceptable foods, and can be used as a guideline to understand what food groups will help in forming a diet to lower triglycerides. As a general rule, avoid foods that are high in fat content, processed or high in sodium and sugar, consume high fiber foods, more vegetables and fruits – this is also useful in bringing your weight within a healthy range, and ensuring overall fitness. It’s also important to drink plenty of water to stay hydrated, and cut down on caffeine and alcohol. To lower your triglyceride levels, you should cut down your intake of sugar, consume limited amounts of starchy foods like pasta, potatoes, and even fruits.
The American Heart Association has set the following guidelines for triglyceride levels.
- Less than 150 mg/dl (milligrams per deciliter) – Normal range, low risk
- 150 mg/dl to 199 mg/dl – Borderline high
- 200 mg/dl to 499 mg/dl – High – Suggests an increased risk of atherosclerosis, which can lead to coronary artery disease and stroke.
- Greater than 500 mg/dl – Very high risk, can lead to pancreatitis (inflammation of the pancreas)
High levels of triglycerides can indicate high risk of a range of cardiovascular diseases, obesity, diabetes, and pancreatitis. Along with a diet for triglycerides, a doctor might advise an exercise routine to improve cardiovascular health and promote weight loss. Some people might need medicines to control triglyceride levels. Following a sensible diet plan is the best way to ensure your triglyceride levels stay well within the normal range.
A triglycerides diet plan is fairly simple to maintain, and is one that focuses on overall health. You need not be at high risk, or have high triglyceride levels, to follow this diet – incorporating it as a lifestyle change will involve a whole host of benefits, including weight loss, fitness, and heart health. To design a sustainable triglycerides diet plan, speak to a nutritionist or a dietitian to formulate a comprehensive list of ‘good’ foods, and focus on increasing the quantities of these in your daily diet. You should quit smoking, and should exercise regularly. Adding exercise to your life is no longer a matter of choice, but absolutely essential, especially if you have an otherwise sedentary lifestyle. Eat healthy, exercise at least 4 times a week, and stay fit – sensible eating and following, for the most part, a balanced diet with the occasional treat is the key to a healthy life!
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.