The diet to lower triglycerides should be poor in foods with sugar and white flour, such as white breads, pastries, salads and cakes. These foods are rich in simple carbohydrates, which promote the increase of triglycerides in the blood.
When the triglyceride result is above 150 ml / dL, there is an increased risk for health problems such as heart disease and diabetes, for example, but can be avoided by following a healthy and balanced diet. So, here are 4 tips for lowering triglycerides through your diet:
1. Reduce consumption of simple carbohydrates
Consuming many foods high in sugar and white flour is the main cause of high triglycerides, being important to avoid excess products such as sugar, wheat flour, salted, pizza, white pasta, white bread, cakes, biscuits in general, desserts, soft drinks and artificial juices.
In addition, you should also avoid adding sugar to foods prepared at home, such as natural juices, coffee and tea. See the full list of foods rich in carbohydrates and understand which are the best.
2. Avoid alcohol consumption
Alcoholic beverages are rich in calories and stimulate the production of triglycerides. Beer, for example, besides alcohol also contains a high carbohydrate content, and its high consumption is an important cause of altered triglycerides and cholesterol.
3. Consume good fats
Good fats help you control cholesterol and lower triglycerides as they act as antioxidants and anti-inflammatory drugs, improving blood circulation and preventing heart problems, stroke and thrombosis, for example.
Foods rich in good fats are olive oil, nuts, peanuts, almonds, chia seeds, flaxseed, sunflower, fish like tuna, sardines and salmon, and avocado. In addition, you should avoid eating foods high in processed fat, such as sausage, ham, mortadella, hamburger and frozen ready-to-eat.
4. Consume foods high in fiber
Foods rich in fiber are fruits, vegetables and whole foods such as brown rice, whole wheat bread, whole wheat pasta, wheat and oat bran, flaked oats, quinoa, lentils and seeds such as chia, linseed, sesame, pumpkin and sunflower.
Fibers help and reduce blood sugar spikes by improving triglyceride and cholesterol control, keeping the gut healthy, and fighting constipation.
Triglycerides Diet Menu
The following table provides an example of a 3-day menu to control triglycerides:
|Meals||Day 1||Day 2||Day 3|
1 cup unsweetened coffee + 2 slices whole wheat bread with egg and cheese
|1 glass of orange juice + 1 cheese crepioca||1 cup of coffee with milk + 1 tapioca with egg + 1 tangerine|
|Morning snack||2 sliced papaya with 1 tablespoon of oats||1 banana + 10 cashew nuts||1 glass of green juice with cabbage and lemon|
|Lunch/Dinner||4 coleslaw + 3 coleslaw of bean + roasted chicken in the oven with olive oil and rosemary + 1 tangerine||pasta with tuna and tomato sauce made with pasta + green salad with olive oil + 1 pear||cooked meat with pumpkin + brown rice with broccoli, beans and vegetables sauteed in olive oil + 1 apple|
|Afternoon snack||1 natural yogurt whipped with strawberries + 1 slice of bread with cheese||coffee without sugar + 3 whole-grain toast with cheese||1 baked banana + 2 scrambled eggs + sugar-free coffee|
It is important to remember that the diet to control triglycerides should be accompanied by a nutritionist who can also prescribe teas and home remedies that help to control this problem. See some examples here.