I want to get it down to about 135 which is my reading for my Triglycerides. I am starting to work on this now.
Due to recent Dental work I have been on Soup, Applesauce, low-fat yogurt, cream of wheat, oatmeal, Grits, Cream of rice with no milk and I use Splenda to sweeten.
I use Splenda with a cup of coffee or hot tea or for anything that needs a little sweetening.
I plan on adding fish and other things that I can use to add to my diet slowly.
I just want to be in the best health that I can be in.
I have been using Ground turkey, Chicken in my diet for a long time and very little red meat if any.
I don’t eat many fried foods and I really haven’t for a long while and don’t eat much fast food. everything else in my blood work was realy good so I guess I am a little surprised.
Any Suggestions?
Thanks, Kathleen
Answer
Hello dear Kathleen,
First, it is important to know the classification of triglyceride levels according to their numbers:
1. Levels below 150 mg/ dl are considered normal
2. Levels between 150-199 mg/dl are considered borderline
3. Levels above 200 mg/dl are considered high.
Your triglyceride levels are borderline, which means they are higher than normal, but not high enough to be classified as high yet.
Borderline triglycerides are very sensitive to natural therapies and lifestyle changes to lower them. We encourage you to continue your dietary plan. In addition, please find the following tips:
1. Reduce saturated fat- saturated fats are found in animal products, fast foods,
commercially baked goods, and packaged foods. Continue to eat red meat and fast foods only in moderation, if any, and keep in mind that even commercially baked goods and packaged foods can increase your triglycerides.
2. Use monounsaturated and polyunsaturated fats- these kinds of fats are good for your health and do not have the risk of increasing triglyceride levels. They are commonly found in olive and canola oil.
3. Consume fiber-rich foods- consume fruits, vegetables, and whole-grain as much as you like. They are rich in fiber, which is not only nutritious but also decreases the risk of atherosclerosis disease.
4. Reduce alcohol intake- Drink alcohol only in moderation: one drink a day. But, it would be best if you would not drink it at all.
5. Avoid the intake of refined sugar- sugar is a source of bad calories, and can increase your triglyceride levels.
6. Consume omega-3 fatty acids- Add fish to your diet, as planned. We suggest you take tuna, salmon, sardine, mackerel, and herrings (fish rich in omega-3 fatty acids) at least twice a week.
7. Limit your daily cholesterol intake to 200 mg a day.
8. Exercise- exercise for at least 30 min a day, most days of the week. Consider running in the morning, swimming, playing your favorite sport, riding a bicycle, etc.
9. If overweight, lose weight. A weight loss of 5-10% would lower your cholesterol levels by 20%
If this advice does not lower your triglyceride level down to the normal range, then you should talk to your doctor. You may need triglyceride-lowering therapy.
Dr. Albana