High level of triglyceride frequently means added risks of stroke and cardiovascular disease. These easy tips and diet changes will help you change your way of life, and reduce your triglycerides.
Keep a Healthy Weight
When you are obese, you’re at higher risk for higher triglycerides, but simple changes of lifestyle such as keeping a balanced diet and regular exercise may help you reduce your weight and decrease level of triglyceride. Get rid of high calorie drinks and foods and make it a top priority to include more fruits as well as vegetables in your daily consumption of food, they are low in calories, and rich in fiber which help you attain your goal of losing weight and provide your body lots of nutrients to enhance entire health of your heart.
Decrease Unhealthy Fats
Our body circulates and store fats by means of triglycerides. Eating foods that are packed with trans-fats, as well as saturated fats increases your blood triglycerides level. Luckily, you can reduce the levels of triglyceride in your blood by getting rid of unhealthy fats.
When you have high triglycerides, it’;s vital to reduce foods rich in saturated fats such as poultry skin, marbled red meat, whole milk, butter and any dairy products. As the trans-fats are more dangerous than the saturated fats, you would want to consistently examine the labels on snack foods, margarine, baked goods and other item to secure they don’;t add additionaltrans-fats to your diet.
Consider taking Omega 3s
Not every fat is actually bad fat. As you work on your diet to reduce the levels of trans and saturated fats, you must also put emphasis on increasing healthy omega 3 fats. Omega3s are genuinely good for the heart and very effective at decreasing level of triglyceride.
It is suggested to eat at least 2 servings of omega3 rich foods each week. Some foods rich in omega 3 oils are fish like mackerel, wild salmon, sardines, herring, rainbow trout, or Pacific oysters. Explore your with your doctor the option of including fish oil supplements into your daily diet.
Reduce Refined Carbs
Reduced the intake of foods high in refined grains such as white flour or sugar. Consumption of refined carbs can lead to rapid increase of insulin in your body which can cause to a spike in triglycerides. To reduce high triglycerides it is neccessary to significantly manage and decrease consumption of refined carbs and sugary foods such as sugar, and sugary drinks, baked goods, candy, regular pastas and any thing made with white refined or fortified flour such as rolls, white bread, buns and pastries as well as cereals.
You would also like to reduce fruit juices and dried fruits as they are heavy in simple sugars. Replace foods high in refine carbs with healthier choices high in fiber and complex carbs like fruits, vegetables, as well as whole grains such s healthy cereals’, oatmeal, wild and brown rice. whole grain breads and pastas.
Reduce Alcohol Intake
When you have high triglycerides, drinking alcohol must be kept to a minimum amount, if you are going to drink it all, as even small amounts of alcohol severely boosts the level of triglyceride. For some people even having a single drink can increase triglycerides. If you find yourself at a social event, try to order a tasty cocktail made with fruit juice and seltzer water. It will be better for your health and no one will know that it has no alcohol.