What are triglycerides?
Triglycerides are a type of lipid found in the human body. Because the body stores the majority of its fat as triglycerides, they are the most frequent type of body fat.
Triglycerides circulate in the bloodstream, and a blood test can be used to determine their amounts.
A triglyceride is made up of three fatty acid molecules and one glycerol molecule, which is a kind of glucose. Triglycerides are fats that people eat. Food glucose can also be converted to triglycerides by the human body.
Triglycerides are one of the body’s primary energy sources. If the body does not need the energy right away, triglycerides are stored as fat.
Triglycerides diet and exercise, according to the study, can help lower triglyceride levels. Limiting alcohol consumption, managing diabetes, quitting smoking, and avoiding foods that elevate triglycerides can all assist.
What are the healthy levels of triglycerides?
The following values for fasting triglycerides are recommended by the National Heart, Lung, and Blood Institute:
- Children under the age of ten should have no more than 75 mg/dl of sodium in their blood.
- under 90 mg/dl in children and adults 10 years and older
Hypertriglyceridemia is the medical term for high levels of triglycerides in the blood. If a person’s fasting triglyceride levels are regularly 150 mg/dl or greater, they may be diagnosed with hypertriglyceridemia.
Different clinical recommendations, on the other hand, may categorize elevated triglycerides in various ways.
Blood triglycerides are shown to be higher in men and rise with age in both sexes, according to research.
Familial hypertriglyceridemia is a term used to describe a genetic propensity to elevated triglyceride levels.
Top 8 Foods to Avoid with High Triglycerides Diet Plan
1. Starchy veggies
When it comes to lowering triglycerides, some veggies are healthier than others. Reduce your intake of starchy foods like corn and peas. A lack of starch in your diet will not be converted into fat by your body. Cauliflower, kale, and mushrooms are just some of the numerous alternatives available for a high triglycerides diet.
2. Alcohol
Drinking alcohol may be thought of as beneficial to your heart. But if you consume too much of it, your triglyceride levels will rise. Wine, beer, and liquor all include naturally occurring sugars and are all high triglycerides. Sugar, from any source, can cause health issues. Triglyceride levels that are too high may prompt your doctor to tell you to stop drinking altogether.
3. Oil-Packed Canned Fish
Fish is excellent for your heart since it is high in omega-3 fatty acids. You should, however, check the label when purchasing canned fish to determine if it has been packed in oil. It’s preferable to get water-packed canned fish as an alternative to triglyceride foods. At the grocery store, they’re usually on the same shelf.
4. Coconut
In addition to the fruit itself, coconut products include milk, water, flakes, oil, and the nut itself. Coconut is high triglycerides diet with high saturated fat, so talk to your doctor about whether you should limit or avoid it.
5. Baked foods
It’s best to avoid high triglycerides diet because of your elevated triglycerides. Included in this is the saturated fat found in the butter used in baked goods.
6. Butter or Margarine
When preparing meats and vegetables or salad dressing, swap out butter or margarine for olive oil to avoid the excess saturated or trans fats. Additionally, walnut and flaxseed oils are also excellent options for triglycerides foods.
7. Maple Syrup or Honey
Some people consider honey and maple syrup healthier or more natural than refined sugar. They can, however, elevate your triglyceride levels, just like sugar. If you want to lower your triglycerides, you should avoid all high triglycerides diets such as sugar sweeteners, including those that aren’t made from table sugar.
8. High-fat meats
It’s not necessary to entirely abstain from meat. However, slimmer cuts might be a better option. In addition, stay away from processed meats such as ham, bacon, and sausage, as these products are linked to heart disease and diabetes. Refer to a diabetes diet chart for healthier alternatives.
Top 7 Foods to Lower Triglycerides
You’ve now learned which foods to avoid in the triglycerides diet plan, so what items can you incorporate into your diet that will help you maintain healthy triglyceride levels? Here are some triglycerides foods to lower their levels.
Here are some triglycerides foods to lower their levels.
- Salmon
- Olive oil
- Beans and legumes
- Raspberries
- Brussels sprouts
- Avocados
- Oats
1. Salmon
Omega-3 fatty acids are found in abundance in salmon. You can prevent your body from creating fat in the liver with the type of fat that is in salmon, according to Archibald.
2. Olive oil
Olive oil is an excellent option for a triglycerides diet when it comes to consuming healthy fats. It has a high concentration of antioxidants and monounsaturated fat, which are beneficial for health. Try adding it to a salad dressing or spreading it overcooked vegetables.
3. Beans and legumes
Fibre, protein and healthy carbohydrates abound in beans. Many recipes can benefit from the use of these spices in triglycerides foods. Aside from that, there are so many kinds of beans to choose from that you’ll never get tired of, which is better than eating high triglycerides diet.
4. Raspberries
Vitamin C is abundant in raspberries, which also contain a plethora of beneficial nutrients. Besides that, they’re lower in sugar than most other fruits, and they also have a good amount of fibre.
5. Brussels sprouts
If you’re looking for a multipurpose cruciferous vegetable, these are the ones for you. Roasting Brussels sprouts in the oven with olive oil and salt is a delicious alternative to steamed or boiled Brussels. Adding some crunch and flavour to your vegetables by roasting them is a great way to do both.
6. Avocados
Because of the fibre and fat they contain, avocados are an excellent choice for lowering triglycerides. Maintaining a stable blood sugar level is important for overall health, energy, and keeping triglycerides in line, therefore both fibre and fat are beneficial.
7. Oats
When you’re attempting to keep your triglycerides in check, opting for whole grains like oats over refined carbs like bread, spaghetti, baked goods, and desserts can be beneficial. Quick and filling, oats are a great breakfast or snack. Include healthy fat and protein in your diet.
Also Read- Fatty liver diet: Foods to eat and avoid
Other triglyceride-lowering strategies
A doctor may additionally suggest the following to lower triglyceride levels in addition to dietary changes:
- Physical activity: At least 30 minutes of moderate-intensity physical activity 5 days a week, for a total of at least 150 minutes per week.
- Reaching a healthy weight: A 5–10% weight loss resulted in a 20% reduction in triglycerides.
- Omega-3 fatty acid supplementation
- Taking nicotinic acid, often known as niacin, may help lower triglyceride levels, according to a study.
- Fibrate supplementation
Triglyceride levels that are too high can be dangerous to one’s health. Trimming down on carbs and moving more are two ways to do this. If you’re interested in decreasing your triglyceride levels or taking a triglycerides supplement, talk to
Frequently Asked Questions (FAQs)your doctor first.
Reducing sugar intake can significantly lower triglyceride levels because excess sugar in the diet is converted to triglycerides in the liver. By cutting back on sugar, you reduce this conversion process, leading to lower triglyceride levels in the blood.
Yes, alcohol consumption can raise triglyceride levels. Alcohol is metabolized by the liver and can increase the production of triglycerides, leading to higher levels in the blood, especially if consumed in excess.
Eating more plant-based foods can help lower triglycerides. These foods are typically high in fiber and low in saturated fats, which can improve lipid profiles and reduce triglyceride levels.
Including whole grains in your diet is beneficial for managing triglyceride levels. Whole grains are high in fiber, which helps regulate blood sugar levels and can reduce the amount of triglycerides in the blood.
High-protein diets can help lower triglyceride levels, especially when the protein comes from lean sources like fish, poultry, and legumes. These diets often reduce the intake of carbohydrates, which can decrease triglyceride production in the liver.
Consuming nuts and seeds can help lower triglycerides. They contain healthy fats, fiber, and other nutrients that improve lipid profiles and reduce the risk of high triglyceride levels.
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