What are the best foods to lower triglycerides?
Triglycerides are defined as particles in the blood which transport fat. The particles develop as a result of excessive sugar also known as refined carbohydrates and also as a result of fat consumption in the diet and can as well be made in your liver. A very high level of triglycerides in your bloodstream can result into heart disease, obesity and stroke. Also, high triglycerides are very much associated with about seventy per cent increasing risk of coronary heart problem. It is specifically a risk factor for persons with the type 2 diabetes or person diagnosed of metabolic syndrome. Triglycerides which is high is caused as a result of obesity, genetics, resistance of insulin, type 2 diabetes, high fat diet, high carbohydrate diet, consumption of excessive alcohol, renal problem, lifestyle, hypothyroidism, thiazide diuretics, anabolic steroids among others. A well standard blood cholesterol panel entails triglycerides, along with total cholesterol, LDL and HDL. Optimally, the level of triglycerides should be lesser than 100 in order to prevent vascular diseases. It can really be extremely elevated in some kind of human being. Once it records over 500, it is very possible to see fats in your serum when a tube of blood is taken. Triglycerides recording over 300, according to medical experts can be as a result of bad dietary habits. However, some persons can consumed food well and still have a very high triglycerides as a result of genetics. Furthermore, persons with triglycerides have problem of transporting other particles of lipid out of circulation.
Any patient with over 200 triglycerides should however begin to do something in lowering the triglycerides level. Triglycerides are quite responsive to your lifestyles changes to including drinking less alcohol, embarking on exercises and eating better food. It can be reduced without using drugs. It can either be reduced naturally through changing of diet, by reducing alcohol consumption as well as by reducing the intake of very sugary beverages, by enhancing physical activity, by losing weight among others. To lowering triglycerides, a generally known dietary pattern has been introduced – the Mediterranean diet. The diet is categorized by a low glycemic, a high consumption of healthy fats and low consumption of refined or processed meats, trans fat and saturated fats. This Mediterranean diet is very low in carbohydrates. The health benefit of this diet ranges from a low risk of diabetes, certain cancers, heart diseases, stoke among others.
Aside from the Mediterranean diet, some kind of food should also be avoided. Reducing animal fats practically reduces triglycerides and LDL effectively. Trans fats which are known on some food labels as hydrogenated oil should equally be avoided. Reducing processed carbohydrates importantly sugar, bread and other type of processed food made out of flour are also best ways to lowering triglycerides. Other food that can be added to reducing triglycerides include cold water fish, – which are highly rich in omega 3 fatty acids. Omega 3 fatty acids includes salmon, mackerel, sardines, halibut, herring and tuna. Other kind of food that can really lower your triglycerides include fiber foods such as flax meal, beans and oats. Specifically, olive oil substituted for animal fats is another step to lowering your triglycerides.
Best foods to Lower Triglycerides
Reduce Starchy Vegetables
While vegetables are generally good as they are rich in antioxidants and nutrients, it is necessary that you watch the type of vegetable you consume in order to monitor the level of your triglycerides. Specifically, you have to reduce starchy type of vegetables which include peas and corn. Limiting starchy vegetables won’t allow your body to turn any additional starch into triglycerides. You can consume vegetables like kale, mushrooms, cauliflower among others.
Generally, beans actually contain a lot of nutrients and fiber, but when produced with either pork or sugar they are not the best for lowering triglycerides. You can consume black beans – black beans is recognized as a great source of protein and fiber without added sugar or fats.
Undoubtedly, fruit is very good for you, most especially when having an individual fruit as compared to dessert. If you are a patient with high triglycerides, you have to reduce your fruit intake to about two to three pieces of fruits within 24hours. This would disallow excessive natural sugar in your body. Additionally, fruits are rich in vitamins and minerals which are also essential for optimal health.
Lower Starchy Food
In order to achieve lowering of your triglycerides, it is very crucial that should either avoid or limit any kind of starchy food. This is because eating too much of potatoes, cereals as well as pasta can results into triglycerides. Although, you can have them at little quantity, but best if it can be avoided for some period of time. This might be quite difficult for you, but sure know it’s for the best and for your wellbeing.
Lower Sugary Drinks
It is either you avoid or limit sugary drinks. Any of this decision once taken is another way to lowering your triglycerides. A lot of sugar is gotten from just a glass through the taking of sweet iced tea juice, fruit juice, syrup coffee drinks among others. This sugar in high concentration if left unhandled can result into high triglycerides. Hence, it is important that when you cutting down on sugary things, cutting down sugary drinks should also be inclusive. It is among the best tips for lowering triglycerides. In addition, you might also be thinking that consuming honey can be healthier as compared to processed sugar, but just as sugar can raise your triglycerides levels, honey and maple can also raises your triglycerides level.
Limit Baked Food
To reduce your triglycerides, you also have to reduce the amount of saturated fat content in your diet. This includes saturated fats in butter that are baked into forming pastries. You can equally avoid trans-fat as well. Reducing both the saturated fat and the trans-fat will help avoid the transportation of fats through particles in the blood.