Comprising of high triglycerides or the disease hypertriglyceridemia leads to major and chronic coronary problems like heart attacks and diabetes, however proper treatment of the same can resolve the issue. Triglyceride levels can be easily lowered at home by eating the right kind of food along with the right kind of exercise. It is not even necessary to have any kind of medication if the proper diet pattern is followed. It is important to know how triglyceride is affected by food before understanding how to get rid of the same.
There are various kinds of food that contains high triglycerides, and again there are foods which also help to reduce triglycerides. Foods are one of the important sources of triglycerides. The main sources are from fats containing foods such as margarine, cheese, butter and oils. Other sources are from sugar like candies, icecreams, sodas and cookies, white flour and white rice. Also, fried food rich in cholesterol should be avoided. The excess sugar which cannot be digested in converted to triglycerides which are stored in our fat cells used for energy.
Another source of triglyceride is from the surplus calories which most of us eat in our diet. Our body usually saves the surplus calories to be used later. All the calories are not burnt. It is just accumulated in the body for later use. A very common resource of triglyceride is alcohol whether it is wine, beer or any kind of hard liquor. It is advised that men should consume only two drinks per day and woman should have only one to keep triglycerides under control.
Along with controlling the alcohol intake there are a number of foods that one should get rid of from the daily diet in order to control triglycerides. These consist of just simple sugar items as well. Given below is the list of certain food that should be avoided. They include sucrose, fructose, glucose, maltose, molasses and honey, high fructose containing corn syrup, and regular corn syrup. These are all resources of plain sugars which should be consumed in no more than 8% in the daily diet. For e.g. out of 1600 calories, the sugar intake should be only 24 grams per day. Also foods like white sugar, white flour, white rice, energy and granola bars, processed breakfast cereals and white breads should be eliminated from the diet. The processes foods also contain high cholesterol content.
Many people are not aware, but beverages and soft drinks are a major contributor to triglycerides. Also adding to the list are processed fruit drinks and also drinks that claim to have no sugar added to it as well as diet sodas. The fiber of the fruits is lost while making the juice and in the process leaves the sugar behind. Since the main component, fiber, is not present to slow the digestion process, the sugar is absorbed into the blood stream. So try and avoid them. If you are really thirsty, the only best drink you can have is pure water. You can also try unsweetened tea or coffee. Milk is also fine without sugar or the chocolate powders.
There is lot of food that you can eat without raising the triglyceride component in your body. They help in lowering the triglyceride content of your body and are equally very good for health. Given below are certain foods that help in the same.
Dairy products: Dairy products such as white milk without sugar, plain yogurt, low fat cheese, low fat milk and cottage cheese are very good examples of food with less cholesterol and triglycerides.
Fish: Fish is a very good source of Omega 3 fatty acid which helps reducing triglycerides by a great percentage. Fishes like tilapia, pomfret, tuna, sardines and mackerels contain huge number of Omega 3 acids which help in the same. If it can be boiled or baked, nothing like it. However if required to be fired it is advisable to fry them in Olive oil.
Meat products such as red meat should be completely avoided. Instead turkey meat or chicken should be consumed. Meat should not be fried. The meat should be prepared by grilling, broiling or roasting.
Need something to munch on? If you like eating bread and whole grains, whole grain breads and crackers are the most excellent options for reducing triglycerides. It is better that they are home made because breads and biscuits made outside contain high amount of cholesterol content. You should keep your grain intake low in the regular diet because grains contain some invisible amount of natural sugar in them. So along with big helpings of grains, you also tend to consume more sugar. The intake of grains in your regular diet should be controlled.
Fruits like apple, pear, guava, chickoo, cucumber should be eaten whole without peeling them. Only inedible skins should be peeled like skin of the banana. Fruit contains natural sugar; however the fiber content in fruit helps to reduce triglycerides. But without fiber, the daily serving should be limited to three pieces a day.
Nuts are a good source of fiber. However people with heart diseases should avoid nuts like cashew nuts and peanuts as they contain high fat and cholesterol. Nuts like walnut and Almond should be consumed regularly
Vegetables are an excellent way to get rid of triglycerides. Green leafy Vegetables like spinach and others are commendable. Also colored vegetables like carrots, beans, beetroots are good vegetables. But since they are underground vegetables they should be consumed less because of the sugar.
Too much fats and oil is not good for health. However consumption of olive oil is good as it contains high amount of omega 3 fatty acids.
Last but not the least, Beans are the most excellent food you can consume for reducing both triglyceride and cholesterol subjects. The high amount of fiber in beans performs activities like a sponge to soak up surplus cholesterol and eradicate it from the body. Beans should be consumed regularly for good health.
Try out these foods and see your health get better.
Last but not the least, Beans are the most excellent food you can consume for reducing both triglyceride and cholesterol subjects. The high amount of fiber in beans performs activities like a sponge to soak up surplus cholesterol and eradicate it from the body. Beans should be consumed regularly for good health.
Try out these foods and see your health get better.
