Diet to Lower Triglycerides - Foods to Eat and to Avoid

Here, you will learn about the foods to consume and avoid on a diet to lower triglycerides.

If you are looking to lower your triglycerides in a natural way, then focusing on your diet should be one of the first places that you start.

However, many people don't know where to begin when it comes to their diet. A big misconception is that all fats and carbohydrates should be eliminated, when that is not the case at all.

So what should be included in triglyceride lowering diets?

Sugar

To start with, sugary and refined foods should be avoided when possible. Foods that contain simple carbohydrates, like foods made with white flour and sugar, can cause an increase in the production of insulin, which can, in turn, increase your triglyceride levels.

Many beverages also contain a lot of sugar, such as regular sodas and fruit juices. This doesn't mean that you have to cut these out completely, but limiting your intake can greatly reduce your intake of sugar. For instance, if you eat cookies or other desserts, then limiting yourself to 1 serving per day on your diet to lower triglycerides is better than eating them several times.

Cholesterol

Limiting the cholesterol in your diet to lower triglycerides is also important. You should try to consume no more than 300 milligrams of cholesterol a day. Egg yolks, whole milk products, and meats that are high in saturated fat are all foods that contain a lot of cholesterol, and these should be substituted for other items.

For example, sticking to egg whites, drinking 2% or skim milk, and eating fish (instead of red meat) can all be substitutes.

Trans Fats

You should also try to eliminate trans fat from your diet to lower triglycerides. Trans fat can be located in snack cakes, cookies, crackers, and fried foods.

It is important to understand, though, that just because the package states that it is "trans fat free", doesn't necessarily mean that it is. If it contains less than 0.5 grams of trans fat per serving, it can still be labeled as "trans fat free" in the United States. For that reason, it is important to read the ingredients list and see whether or not it contains any hydrogenated oil.

Healthy Fats and Oils

Instead of eating foods with trans fats, eating foods that contain healthy fats is ideal. Monosaturated fat, which can be found in salmon, mackerel, peanut, olive, and canola oils, are all healthier than saturated fats.

Starchy Foods

Foods that contain a lot of starch can be broken down into sugars once they get into your system. Subsequently, the sugars can then turn into triglycerides. Limiting the amount of starchy foods that you eat in your diet to lower triglyceride levels is a good idea. Starchy foods include potatoes, pasta, bread, noodles, and rice.

Protein

Protein helps give your body energy, so including meals with protein can provide you with energy and also be more filling. A meal that is rich in protein will slowly release energy into your system and make it easier for your body to handle it. Not only will you be less likely to be hungry, but your body will also be less likely to produce triglycerides.

Some foods that contain protein are low-fat yogurt, broiled cod, chicken, tuna packed in water, soy milk, turkey, tofu, and low-fat cream cheese. These and other such foods can be included in your diet to lower triglycerides.

Smaller Meals

Lastly, eating several small meals per day, instead of a couple of large meals, can be beneficial to your system. When you consume large meals, the triglycerides tend to stay higher and for longer periods of time. This is a useful tip for any diet to lower triglyceride levels.

Conclusion

To learn more about triglycerides, read the other related triglycerides articles and pages on this website.

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