Foods to reduce triglycerides?

An increase in triglyceride levels can be caused by being overweight, by the natural aging process, due to certain kinds of medication, because of kidney or liver disease and due to hypothyroidism or diabetes. It is somewhat debated if high triglyceride levels in themselves are bad, but what usually makes them harmful is the fact that they are accompanied by low HDL levels. The triglyceride/HDL level ratio can be a predictor of heart disease. High triglyceride levels may also carry a higher risk of stroke. All in all it is a sensible idea to keep your triglyceride levels within normal ranges as a precautionary measure.

Here are some natural remedies to reduce triglyceride levels:

  • Switch to whole grain and high fiber foods. Check up the low glycemic index diet. It is a way of eating in which one tries to eat foods that increase blood sugar levels slowly without causing sudden peaks or falls. Wherever possible avoid eating refined and processed foods. Try and use natural sugar substitutes such as stevia or splenda instead of sugar. Cut down on sugary beverages. Whenever you feel like eating something sweet, eat some fruit with its skin instead.
  • Cut down on your fat intake. Your fat intake should ideally not exceed 20% of the calories you eat in a day. Going to the other extreme and completely cutting fat out of your diet is also not recommended. Maintaining a balance between Omega 6 and Omega 3 fats is necessary. You get plenty of Omega 6 fats from most foods, but Omega 3 fats are available is select foods and unless you get plenty of sea food it may be a good idea to supplement with fish oil or flax seed oil. Cut transfats out of your diet as much as you can. Please read labels before buying food and don't buy stuff that contain transfats or hydrogenated oils.
  • Getting plenty of fresh vegetables and some amount of moderately sweet fruit will help fill you up. You can take a bowl of salad with every meal.Avoid fatty dressings like mayonnaise. Use vinaigrette or lemon juice based dressings instead.
  • Incorporate some exercise into your daily routine. About 45 minutes of brisk walking is ideal. Wherever possible, sit instead of reclining and walk instead of driving down. Exercise is an essential component of any health program.

By eating the right kind of food and getting some exercise you may start seeing weight loss over a period of 3 months or so. The weight loss will also help lower triglycerides.

answered by S E

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