List of foods for a diet to lower triglycerides. Understand the difference between a triglyceride-lowering diet and a high triglycerides diet. Why eat certain foods and why avoid others?
In this article, you will find all the answers regarding the triglycerides diet. I outline below 8 ways for a low triglycerides diet. As you go along with this article, have a pen in hand to jot down notes, or print it out.
First of all, understand the basic fact about high triglycerides & diets. And these are Carbohydrates or Sugars. This is what the American Association for Clinical Chemistry has to say about a high triglycerides diet:
“Diets high in carbohydrates, especially sugar, lead to increases in triglycerides.”
Secondly, it is alcohol. This may be somehow sensitive if you do drink, but at the least, you will know why you may have high triglycerides. So, a diet to lower triglycerides omits alcohol and sugar – both stimulate triglyceride production.
So, you should heed the following:
ELIMINATE or LIMIT ALL sugars such as concentrated sweets, sugar, honey, molasses, jams, jellies, candies, pies, cakes, cookies, candy, doughnuts, ice cream, frozen yogurt, and sweetened gelatine.
Eliminate or limit as much you can alcohol, such as beer, wine, hard liquor, and liqueurs as well as other foods, like sweetened cereals, flavored yogurts, and sports or energy bars.
Cut down on red meat, especially fried, changing it to broiled or roasted poultry (turkey, chicken), preferably free-range. Add more dark green leafy vegetables.
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Why Sugar and Alcohol is not part of a diet to lower triglycerides?
Both sugar and alcohol (fermented sugar!) are a source of excess calories which are being turned into fat – usually, triglycerides, so the fat levels in your blood go up.
When alcohol (ethanol) is present in the blood, the liver prioritizes removing alcohol from the blood over other metabolic processes.
The liver can detoxify about one ounce of alcohol per hour (equivalent to 12 ounces of beer or 4 ounces of wine). In the meantime, however, glucose tends to be further processed into triglycerides which raises their blood levels.
Please note that after your triglyceride level goes back to normal, you will have to follow a modified sugar and alcohol diet for the rest of your life. will help a lot.
A triglyceride lowering diet.
There are quite a few food types to favour, which would help in your diet to lower triglycerides. Below there are many choices that would definitely help you lower your triglycerides. You will find them under 8 groups:
A diet to lower triglycerides – One – Beverages.
Fresh fruit juice (limit to 4 oz. Per day); black coffee, plain or herbal teas; soft drinks with sugar substitutes; club soda, preferably salt-free.
Plus, cocoa made with skim milk or non-fat dried milk and water (sugar substitute added if desired); clear broth. However, it’s best that you drink mainly water.
|A diet to lower triglycerides – Two – Meat & Fish. Among meats, fish is best, especially “safe,” or less contaminated, fish such as summer flounder, wild (not: farm-raised!) Pacific salmon, croaker, sardines, haddock, and tilapia. Choose lean meats (chicken, turkey, veal, and non-fatty cuts of beef with excess fat trimmed; one serving – 3 oz. of cooked meat) Also, fresh or frozen fish, canned shrimp, and oysters).|
No more than one serving of one of this per week. Shellfish are high in cholesterol but low in saturated fat and should be used sparingly. Meats and fish should be broiled (pan or oven) or baked on a rack.
A diet to lower triglycerides – Three – Vegetables.
Most vegetables are not limited. One dark green (string beans, escarole) or one deep yellow (squash) vegetable is recommended daily.
Cauliflower, broccoli, and celery, as well as potato skins, are recommended for their fiber content. (Fiber is associated with cholesterol reduction).
It is preferable to steam vegetables, but they may be boiled, strained, or braised with unsaturated vegetable oil.
A diet to lower triglycerides – Four – Fruits.
Eat three servings of fresh fruit every day (1 serving – 1/2 cup). Be sure to have at least one citrus fruit daily. Frozen of canned fruit with no sugar or syrup may be taken.
A diet to lower triglycerides – Five – Slices of bread, Grains.
One roll or one slice of whole-grain or enriched bread may be taken, or three soda crackers or four pieces of melba toast as a substitute. Spaghetti, rice, or noodles (1/2 cup ) or 1/2 large ear of corn may be taken as a bread substitute.
In preparing these foods do not use butter shortening, use soft margarine. Also, use egg and sugar substitutes. Choose high-fiber grains, such as oats and whole wheat.
A diet to lower triglycerides – Six – Fats, Oils.
Use soft margarine: vegetable oils that are high in unsaturated fats (such as sunflower, soybean, corn, and cottonseed). Always refrigerate meat drippings to harden the fat and remove it before preparing gravies.
A diet to lower triglycerides – Seven – Desserts, Snacks.
Limit to two serving every day; substitute each serving for a bread/cereal serving; ice milk, water sherbet (1/4 cup): unflavored gelatin or gelatin flavored with sugar substitute (1/2 cup); pudding prepared with skim milk (1/2 cup); egg white souffle; unbuttered popcorn (1.1/2 cups).
A diet to lower triglycerides – Eight – Others.
For eggs limit egg yolks to two per week. However, use free egg substitutes and egg white.
You can use dried peas or beans (1 serving – 1/2 cup) as a bread substitute.
Eat nuts such as almonds, walnuts, and peanuts sparingly (1 serving – 1 tablespoon).
Use 1/2 cup of hot cereal or 3/4 cup of cold cereal per day. Add a sugar substitute if desired with fat-free or skim milk.
Always use 99% fat-free or skim milk, dairy products such as low-fat cheese (farmer’s, uncreamed diet cottage), low-fat yogurt, and powdered skim milk.
You may use the following freely; vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, and flavoring essences.
Please remember that moderation is the order of the day. All foods should be taken in moderation.
During your diet to lower triglycerides be sure to avoid sweets and control the number of carbohydrates you eat (starchy foods such as flour, bread, and potatoes).
Finally, remember to have fun. You have a choice. You can either be grumpy about these changes or be positive about the health changes that this is going to help you achieve.