Triglyceride levels indicate the amount of plasma lipids that are in your body. High triglyceride levels increase an individual’s risk of heart disease. This is why it is so important to find out what your levels are and keep them under control. Here are some tips on how to lower high triglycerides through diet.
Choose the Right Fats to Reduce High Triglyceride Levels
An essential key to lowering your levels is changing the type of fat that you are including in your diet. One of the first steps that you should take to lower high triglycerides through diet is reducing the amount of trans fat and saturated fat that is in your diet, according to the American Heart Association. There are some very easy ways to do this.
If you are trying to lower high triglyceride levels, it is important to stay away from fried or greasy foods and baked goods. Instead, opt for healthy fats – such as those found in nuts, fish that contains omega-3 fatty acids, and olive oil. Anyone who is trying to lower their triglyceride levels will benefit from checking labels for trans fats and saturated fats.
Reduce Cholesterol Intake to Lower High Triglycerides through Diet
Individuals who are trying to reduce high triglyceride levels are recommended to consume 300 mg of cholesterol a day or 200 mg of cholesterol a day if they have heart disease, according to the Mayo Clinic. Since cholesterol and triglyceride levels are thought to be closely linked, this is important for those who want to lower high triglycerides through diet. Be sure to stay away from baked goods and switch to skim milk and egg whites to reduce cholesterol levels.
Avoid Drinking Alcohol to Lower High Triglyceride Levels
While alcohol is often thought to offer heart health benefits, it can have a negative impact on your triglyceride levels. If you are trying to lower high triglycerides through diet, be sure to drink alcohol sparingly. According to the American Heart Association, even drinking small amounts of alcohol can increase your triglyceride levels.
Eat Fruits and Veggies to Lower High Triglycerides through Diet
Individuals who are trying to get their levels under control are recommended to lose weight through exercise and by following a healthy, reduced-calorie diet. Incorporating more fruits and vegetables in your diet is one of the best ways to reduce high triglyceride levels. It is ideal to fill up at half of your plate at mealtime with fruits and vegetables. For snacks, consider eating raw veggies like celery and calories with hummus.
These are just a few of the ways to lower high triglycerides through diet. Eating sensibly is one of the best ways to lower your levels, but it is important to keep in mind that you are also recommended to exercise as well. Individuals who are trying to lower high triglyceride levels should exercise for at least 30 minutes a day five times a week or more, according to the American Heart Association.
Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.
Sources:
American Heart Association, “ Triglycerides ” (accessed January 17, 2011).
Mayo Clinic, “Triglycerides: Why do they matter?” (accessed January 17, 2011).
Jody Morse - Jody Morse is a freelance writer from the Poconos. She earned her B.A. in English from East Stroudsburg University of Pennsylvania in ...
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