List of foods for a diet to lower triglycerides. Understand the difference of 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 triglycerides diet. I outline below 8 ways for a low triglycerides diet. As you go along 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 this is 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 as you can alcohol, such as beer, wine, hard liquor, 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.
Apart diet restrictions, there is another natural alternative to reduce your high triglycerides levels. Click here to discover it now.
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 which 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 mild 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 nonfatty cuts of beef with excess fat trimmed ; one serving - 3 oz. of cooked meat) Also, fresh or frozen fish, canned shrimp, oysters).
No more than one serving of one of these 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 vegetable, 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 - Breads, 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 magarine: vegetable oils that are high in unsaturated fats (such as sunflower, soybeen, 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 freely 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, non fat bouilon, mustard, worcestershire sauce, soy sauce, 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 to control the amount of carbohydrates you eat (starchy foods such as flour, bread, 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.
Below you can find comments & questions regarding “Diet to lower triglycerides”. Enjoy reading what other people have to say, and more importantly SHARE YOUR EXPERIENCE. Help www.all-about-lowering-cholesterol.com community by posting your comments or questions.
It's free and it's easy to do. Just fill in the form below, then click on "Submit Your Question/Contribution".
Click below to see contributions from other visitors to this page...
Lowering High Triglycerides Naturally
"Thank you for your wonderful & very useful information about cholesterol. Last 2 years my Triglyceride (TG) is varying from TG- 248 to 373. I have …
My Cholesterol was 280 and triglycerides were 480 drinking red wine Not rated yet
MY CHOLESTEROL WAS 280 AND TRIGLYCERIDES WERE 480. I DO DRINK RED WINE AT NIGHT AND I AM ABOUT 10 TO 15 POUNDS OVERWEIGHT. SO, DO I NEED TO STOP DRINKING …
Will going gluten free lower triglyceride levels? Not rated yet
QUESTION : Hi, I am familiar with gluten free eating but now better half needs to lower triglyceride levels so I was wondering if he could just eat gluten …
Antidepressants and triglycerides Not rated yet
Question I have recently started taking Trazodone 50 mg. It really does work for me.However my triglycerides have increased.Could this medicine be …
Sclerotic aortic valve Not rated yet
QUESTION : Hi, Is high triglycerides a cause for this problem (sclerotic aortic valve)? ANSWER : Hi back, Sclerotic aortic valve is thickening …
My Reading for my Triglycerides was 174 Not rated yet
I want to get it down to about 135. I am starting to work on this now. Due to recent Dental work I have been on Soup, Applesauce, lowfat yogurt, cream …
Total Cholesterol is 213 my Triglycerides are 152 my HDL is 83 my LDL is 100 and AST 22 Not rated yet
Should I be concerned. My Total Cholesterol is 213my Triglycerides are 152,my HDL is 83,my LDL is 100,and AST 22. I am on a cholesterol reducing medication …
My Triclyceride level is 650 mg/dl Not rated yet
Out of the blue my Triclyceride level is 650. Other than 4000 MG of fish oil, eating fish, and not eating ?sugar what should I do to get this level down. …
Extremely high Triglycerides 1619 Not rated yet
Question I am 34, 5.2 tall, 139 weight. I got my report today and Triglycerides is 1619, HDL 40. I did a test 6 months ago at that time Tri is 440, …
My blood showed LDL 81 HDL 57 triglyceride 140 Not rated yet
Question I have lost 117 ibs in the last year and a half. My recent blood work showed LDL 81, HDL 57, and triglyceride 140. Six months ago my LDL …
High Triglycerides and sugar substitutes Not rated yet
My husband's triglycerides tested at 556. Report said they couldn't even measure LDL & HDL because they were so high! Dr. prescribed meds, but I would …
High Triglycerides, Low HDL and diet Not rated yet
my husband's LDL is 83, not bad at all. His HDL is 17...not good, nearly non-existent. His triglycerides are 327...through the roof. My question …
triglycerides and birth control pills Not rated yet
I have read that Birth Control pills can cause triglyceride higher levels. Is there any truth to this? It doesn't make sense as I am 120, 19% body …
triglycerides and butter vs. margarine Not rated yet
One diet suggests using butter rather than margarine (transfats). Which is true? Olive Oil Spread Pending by: Diann i've never heard of …
Cereals and triglycerides Not rated yet
I want to utilize more cereal in my diet. Which kinds of cereals that are high in fiber, low in fat can I use to lower my triglycerides? Delicious …
How To Reduce Triglyceride Levels? Not rated yet
I want to know how to reduce triglyceride levels, since: My HDL is 40; LDL 112; and Triglycerides 176. I am worried about how to reduce triglyceride …
Reduce Triglycerides with Foods and Exercise Not rated yet
I have triglyceride levels marked High. On the other hand I am a slim person and I want to gain weight. My triglycerides level was recorded about 394mg/dl, …
suffering from high triglycerides Not rated yet
I have been suffering from high triglycerides content of 870 and LDL cholesterol is 290 with high BP of 130-140/90 having 30 years. Doctor has prescribed …
Find Us On Facebook