Home Blog

Triglycerides are actually a kind of fat that is found in your blood. While this fat is a good source of energy, it is also the main type of fat in the body. When we eat food, the body breaks down the food into energy-giving calories. The extra calories are made into triglycerides and then stored in the fat cells. This is stored for later use and the extra calories can come from all kinds of food and nutrients – protein, carbohydrates or fat. People, who consume more calories than they require on a regular basis have high triglycerides.

While triglycerides in normal amounts are good for health, too much of it may not be good for the system. High triglyceride levels are often caused by an excessive intake of alcohol, eating more calories than one can burn, kidney disease, under active thyroid glands, poorly controlled diabetes, and obesity. Certain medicines can also cause an increase in the body’s triglycerides levels.

Lowering Triglycerides Through Diet :

Losing weight is one of the best ways to lower triglycerides.

• Try eating fewer calories and exercise more to burn off excess fat.
• You might even want to stop consuming alcohol and severely limit your consumption of sugars and fats.
• Restrict the consumption of sugars like sweetened gelatin, ice cream, doughnuts, candy, cookies, cakes, pies, jellies, jams, molasses, honey, sugar and other concentrated sweets.
• Avoid all sweetened cereals, energy bars and energy drinks as they can pile on the calories.
• Instead of eating red meat and fried meat dishes, switch to fish and broiled or roasted dishes of poultry. These dishes can be combined with various vehetables to increase their nutritional value and flavor.

Foods and Beverages to Lower Triglycerides:

• Beverages: Drink plenty of water to keep your system well hydrated. Avoid alcoholic beverages and regulate your intake of caffeinated drinks. You can have non-fat dried milk, a cup of hot cocoa made with skimmed milk, fresh fruit juices without adding sugar, and clear broth.
• Meat and Fish: Choose fish like sardines, croaker and salmon over red meat. Eat lean meat and cook it without frying.
• Vegetables and Fruits: Include a lot of green, leafy vegetables as well as other vegetables like celery, broccoli and cauliflower. Steam, boil or braise it with unsaturated vegetable oil. Eat fresh fruits instead of the canned versions.
• Grains: Choose breads, pasta, and spaghetti made of whole grains. Include whole wheat and oats in your meals too.
• Oils: It is advisable to cook with unsaturated vegetable oil. Cottonseed, corn, soybean and sunflower oil is recommended.