Download Simple Steps to Decrease Triglycerides

Simple Steps to
Decrease Triglycerides
Triglycerides are fats in the blood that can Combine exercise with a healthy eating plan be increased by eating too many processed, and your weight loss efforts will succeed. packaged or fried foods, or by eating too Check with your doctor before starting an many calories or too much saturated or trans exercise program.
fats, sugars, or alcohol. When too many calories are eaten, the extra calories that the Choose heart healthy fats
body does not need are changed into Use unsaturated oils such as olive, canola, triglycerides and stored as fat cells. walnut, or flaxseed oil instead of saturated fats such as butter, shortening, lard, coconut A normal triglyceride level is less than 150 oil or high-fat dairy products. Choose lean mg/dl of blood. Eating before the test can meats and take the skin off poultry. Limit increase a triglyceride level, but levels saturated fats from dairy foods by choosing higher than 250-300mg/dl after eating are a skim or 1% milk, non-fat or low-fat yogurt, concern.
cheeses and cottage cheese.
High triglyceride levels are a risk factor for Avoid high-fat sauces and spreads. Also heart disease. People with high triglyceride avoid creamers or packaged foods that levels may also be more likely to have
contain coconut or palm oil. Many diabetes and metabolic syndrome. restaurants serve foods high in saturated fat, so ask for dressings and sauces on the side, Maintain a healthy weight
and avoid bread coatings and fried foods. If you are overweight, a weight loss of only Menus often include low-fat or heart healthy 10% of your current body weight can lower options. your triglycerides and cholesterol. You do not need to “starve yourself” to lose weight. Nuts are a healthy source of fat calories if A healthy eating plan should not exclude your triglycerides are less than 500 and you any one food group. Eating smaller portion are able to eat nuts. Five ounces (about one sizes is a great way to cut calories and jump-
cup) each week of walnuts, almonds, start weight loss. peanuts, macadamia nuts, pistachios or pecans is healthy when they are part of a Exercise regularly
diet low in saturated fat, cholesterol, and Exercise will increase your HDL (good) calories.
cholesterol and burn off excess triglycerides, your body’s stored form of energy. Beware of trans fat and other hidden Check food labels on bread and cereal fats
products. Choose those listing 100% whole Avoid trans fats by checking food labels. grain or whole wheat as the first ingredient. Trans fats are often found in store-bought Look for whole-wheat pasta, brown rice, and cookies, crackers, granola bars, popcorn, other grains such as barley, oats, millet, and and peanut butter. Choose items with no
quinoa. trans fats. The words “hydrogenated” or “partially hydrogenated” in the ingredient Other good sources of fiber include beans, list are a sign of trans fats in the food.
lentils, nuts, ground flaxseed, pumpkin seeds, rice bran, oat bran, and raw fruits and
Choose foods rich in omega-3 fatty vegetables. Be sure to drink extra water as acids
you begin to increase your fiber intake. It is To get plenty of omega-3 fatty acids in your diet, eat a 3-ounce serving of fatty fish two times a week. Choose salmon, mackerel, also a good idea to increase fiber slowly to prevent gas and bloating. The goal is 20-30 grams of fiber each day. herring, sardines, whitefish, albacore tuna, or lake trout. Other sources of omega-3 fats Decrease sweets
include: ground flax seed, flax seed oil, soy Eating sweets tends to quickly raise products (such as tofu), legumes, walnuts, triglycerides in many people. Limit your and dark green leafy vegetables (such as intake of regular soda, candy, fruit juices, spinach).
cookies, pies, pastries, and other foods sweetened with sugar.
Choose lean proteins
Replace high fat meats (such as regular Decrease alcohol
hamburger, prime cuts of beef, sausage, Drinking alcohol often leads to high bacon, salami and bologna) with lower-fat triglyceride levels. For some people, even a protein sources. Cuts of beef and pork small amount of alcohol can raise marked "loin" or "round" as well as poultry triglycerides. Mixed drinks, beer, or wine all without skin are good sources of protein have the same effect. Limit alcohol to no without a lot of saturated fat. Vegetable more than 1 drink a day. One serving is 5 proteins such as dried beans, dried peas, tofu ounces wine, 12 ounces of beer, or 1.5 and soy products may help lower your ounces of 80 proof distilled spirits.
cholesterol.
It won’t take long to lower your triglyceride Go for whole grains and fiber
Eating processed foods (such as white bread, crackers and snack foods) that contain little or no fiber can raise triglyceride levels. You do not need to completely avoid starchy level by choosing the right foods and exercising regularly. You may see changes in just a few days. The goal is to make lifelong changes in your eating habits to keep your triglycerides at a normal level.
foods. Instead, choose at least 3 servings of whole grains a day. Dev 1/06, Rev. 3/09, 3/12, 7/15, 12/15
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