What changes in diet can help lower triglycerides levels?
This comprehensive guide will show you how to reduce your triglyceride level through diet changes. As a nutritionist and dietitian, I'll share with you my expertise on how to achieve healthy triglyceride numbers, as well as what changes in diet can be made.
Triglycerides: The importance of lowering them
The body can use triglycerides as energy. High levels of triglycerides, however, can lead to heart disease or stroke. The American Heart Association has found that lowering your triglyceride level can reduce your cardiovascular disease risk. In some cases, drastic changes in diet may cause temporary symptoms such as digestive problems or fatigue. You should always introduce any diet changes slowly and with the help of your healthcare provider.
Important Points for Getting Started
It's crucial to realize that every body is unique before you begin making changes. It's important to understand that everyone has a different body. It's important to track your progress, and make adjustments as necessary. According to a study in The Journal of Nutrition, regular consultations with a doctor or dietitian will help you tailor your diet to meet your individual needs.
Changing your diet to lower Triglycerides
- Reducing sugar consumption is important. Studies show that a high intake of sugar can lead to an increase in triglyceride. Choose natural sweeteners and fruits.
- Reduce refined carbs. Foods such as white pasta and bread can increase your triglycerides. Instead, choose whole grains.
- Omega-3 Fatty Acids: Salmon and mackerel, which are high in Omega-3 fats, can help lower your triglycerides. Flaxseeds or chia seed are good options for vegetarians.
- Fruits and vegetables: These are low-fat and high in fibre, so they're a great choice to lower triglycerides.
- Choose lean proteins such as chicken, turkey or lentils.
- Alcohol consumption is not recommended. It can increase triglyceride level. Avoid alcohol or limit your consumption.
- Healthy fats include avocados, almonds and olive oil. These healthy fats can maintain balanced levels of triglycerides.
- Water is essential for digestion, and overall health.
Other Tips
Regular exercise, as well as maintaining a healthy body weight, can help reduce triglyceride concentrations. According to the Mayo Clinic losing just 5- 10% bodyweight can reduce your triglycerides. Yoga and meditation are stress management methods that can help you to reduce triglycerides and improve your overall health.
Conclusion
Summary: To lower triglycerides, you should reduce sugars and refined carbohydrates, increase intake of fruits and vegetables, healthy fats and lean protein, limit alcohol and stay hydrated. These changes, when combined with stress reduction and regular exercise can improve heart health.
.