Diets, diets everywhere! Confused about which one to choose? Well, knowledge is the key when it comes to selecting the diet that fits you and your lifestyle. Understanding the pros and cons of a diet is vital to make the right choice.
So what exactly is the Triglycerides diet? The most important thing to remember about this diet is that it is more about good health then weight loss!
Triglycerides are a type of fat that is found in your blood and is used by the body for energy. Are you wondering why they could be bad for you? Well, triglycerides are necessary for your good health; however, too much of this type of fat can increase your risk of developing cardiac ailments. A metabolic syndrome could also be a reason for high levels of fat in your system. Diabetes, heart disease and stroke can be caused by an excess of triglycerides in the body.
[Read:Bland Diet]
So what can be done to make sure that the level of triglycerides in your body stays normal? It’s easy! A change in your diet combined with a more active life can help keep this fat under control. Regular workouts and an all-out change in your lifestyle can help decrease the high levels of triglycerides in your body. If you consult your physician, these are probably the recommendations he will make as well.
[Read:Diets That Actually Work]
If you are starting on a triglyceride diet, one of the most important things you need to remember is that you’ll always need to count the calories you take in. A reduction in your caloric intake and avoiding a number of foods is vital to make sure that the high levels of triglycerides are lowered to normal levels.
Here are foods that should ideally be a part of your diet for high triglycerides:
According to the American Dietetic Association Complete Food and Nutrition Guide, studies have shown that omega-3 fatty acids can aid in the reduction of high triglyceride levels in your body. Fatty fishes such as salmon, herring, tuna, trout and mackerel, just to name a few, are rich in this nutrient. There are plant-based foods which contain a fat called alpha-linolenic acid which can be converted to omega-3 fatty acids in your body. Walnuts, legumes, flaxseed, flaxseed oil, canola oil, dark leafy veggies, etc. are all rich in alpha-linolenic acid. Make sure that you include these foods to your diet!
Did you know that your liver packs in triglycerides, proteins and cholesterol in a lipoprotein bundle which carries the nutrients to your entire body? This is why high triglyceride levels often come with high cholesterol levels. A high-fibre diet helps in normalizing the levels of these two nutrients in your body. When you eat natural sources of fibre, your body gets doses of both soluble and insoluble fibre. It is the soluble fibre that sticks to the fatty acids by changing into a gel-like substance and helps in eliminating them through waste. Nuts, whole grains, mushrooms, seeds, fruits like apples, prunes, pears and citrus foods are rich sources of fibre, so make sure you include these in your daily menu!
[Read:ABC Diet]
No matter how much of the above mentioned ‘good food’ you eat, triglyceride levels in your body will not come under control until you stop consuming the ‘bad foods’. These ‘bad foods’ increase the levels of triglycerides. So what are these ‘bad foods’ that need to be avoided? To start with, too much alcohol should be avoided as it will encourage your liver to produce this fat in excess. The University of Massachusetts Medical School states that even moderate alcohol consumption in some people can drastically increase triglyceride levels.
Food and beverages that are rich in refined carbohydrates and sugar should be avoided. You should also keep away from dairy products that are full-fat as well as saturated fats. Smoking can also contribute to high triglyceride levels; so if you’re a smoker, you should quit ASAP!
[Read:Diet Tips To Prevent Arthritis]
With a triglycerides diet, you can not only control the level of triglycerides in your body but can also decrease bad cholesterol levels. It’s always best to keep diseases at bay by proper food and exercise, rather than a fistful of capsules.