What to eat when your triglycerides are high

Triglycerides belong to lipids (fats), some examples of pure triglycerides are butter, corn sprouts oil, olive oil, and they can be of plant or animal origin. They get at our blood after the meal, even when we are not eating oily meals, which can be confusing – but we need to know that they are simply synthesized from excess of carbs in our food. The most common causes of high triglycerides are: lack of physical activity, obesity, smoking, meal skipping and consumption of large meals. You might notice that these are exact things that can sabotage fat loss diets and prevent them from being diets that work. High triglycerides are one of the simplest health problems which can be solved only by diet. Excretion of insulin is essential for carbohydrates’ digestion, it is a strong stimulant for the liver in which it causes triglycerides reduction – so, if you want to reduce triglycerides in your blood it is necessary to decrease the intake of sugar and starch, i.e. refined cereals products.

You have to take out of your diet the following food which increases triglycerides

  • alcohol, beer, wine, strong liqueurs
  • saturated fats: animal fats (suet, butter), all fried food, whole milk, cheese, cream, fat meat, fast food
  • Trans fats: hydrogened plant fats (margarine, fried food, fast food) commercial sweets – biscuits, cakes, pies, tarts, crackers, etc.
  • avoid fast food
  • sugar: concentrated sources of sugar – commercial sugar, honey, marmalade, jam, candies, desserts like cakes, biscuits, ice cream
  • drinks: fruit juices, aerated drinks, sports drinks, all sweetened drinks
  • other food: sweetened cereals, fruit yoghurt, sports snacks
  • starch, starch food: bakings, pasta, rice, potatoes, pizza, popcorn, chips (this food can be eaten, but in small quantities because of high starch density, it is advisable to use wholemeal forms of viands which contain starch)

Eat as much of the following food which is beneficial for reducing triglycerides’ level in blood:

  • low glycemic index food
  • fruit: fresh fruit (not fruit juices which mainly have high sugar levels)
  • vegetables. it is advisable to eat three or more portions of fresh or frozen vegetables
  • bread and cereals: chose wholemeal cereals – wholemeal bread, crackers, unsweatened cereals for breakfast, porridge, other wholemeal cerels should be included in your diet, like: amrant, millet, quinoa, barley or buckwheat
  • fibres – rich food: eat fibres – rich food (vegetables, wholemeal cereals, leguminose, fruit)
  • proteins: non – fat meat, skinless poultry meat. egg whites, cooked leguminose (beans, pea and lentil), nuts, low – fat soy products; fish should be consumed at least twice a week
  • dairy products: use milk with 1% of milk fat, low – fat yoghurts, fat – free fruit yoghurts, soy produce, soy cheese
  • fats: one teaspoon of olive oil a day, ¼ cup of nuts (almonds, walnuts, hazels, peanuts)

Other alimentary and non – alimentary measures:

  • meal arrangement: 3 – 6 smaller meals, each meal should have at least two groups of food
  • regular physical activity: aerobic activities (cycling, jogging, swimming, walking) in duration of at least 30 minutes, 5 days a week
  • lose body weight: for all overweight people
  • control blood glucose level if you have diabetes
  • stop smoking

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