Triglyceride Levels - Lower Triglycerides With The Right Food Choices
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Triglyceride Levels! Again, for I know. Ready to share new things that are useful. You and your friends.Though having high triglycerides, or hypertriglyceridemia, is a health issue that can lead to serious consequences such as heart disease and diabetes, there is a bright side to this problem. The bright side is that, for the majority of us, triglyceride levels can easily be lowered to healthy levels by dietary changes. Chances are quite good that you could even avoid having to use any triglyceride-lowering medications.
What I said. It just isn't the final outcome that the real about Triglyceride Levels. You check this out article for info on a person need to know is Triglyceride Levels.How is Lower Triglycerides With The Right Food Choices
We had a good read. For the benefit of yourself. Be sure to read to the end. I want you to get good knowledge from Triglyceride Levels.To fully understand how you can eliminate your hypertriglyceridemia with food, you need to understand how food affects triglycerides.
Food Sources of Triglycerides
One of the ways our bodies get triglycerides is through the food we eat. The fats that we eat, such as oil, margarine and butter, are actually visible forms of triglycerides.
Other sources of triglycerides are foods containing simple sugars, such as candy, cookies, soda, and ice cream. When we eat these foods, our body takes the excess sugar and converts it to triglycerides. It then stores the triglycerides in our fat cells to be used later for energy.
Another source of triglycerides is the excess calories most of us consume in the standard American diet. Our body is very efficient at using just what it needs and storing the rest to be used later. Unfortunately, when each meal becomes a source of excess calories and we don't burn what we eat, our body just keeps stockpiling the excess as triglyceride fat.
Finally, another common source of triglycerides is alcohol. This is any and all alcohol, whether it's hard liquor, beer or wine. Typically, the recommended amount is no more than two drinks per day for a man and one drink a day for a woman. But, if you have high triglycerides, you need to avoid alcohol altogether.
Foods to Avoid
In addition to eliminating alcohol from your diet, you need to steer clear of any foods that contain simple sugars. Read the labels of all the processed food you buy and watch for these words:
Corn syrup
Sucrose
Fructose
Glucose
High-fructose corn syrup
Maltose
Honey
Molasses
These are all sources of simple sugars. The recommendation is to limit your daily sugar intake to no more than about 8% of your total daily calories. For example, if you eat about 1600 calories a day, limit your sugar to around 24 grams.
However, to lower your triglycerides even faster, eliminate all processed food from your diet. This includes food such as most breakfast cereal, white breads, bakery, granola bars, energy bars, and desserts.
Beware of Beverages
A major contributor to high triglycerides that you may not be aware of is what you drink. Fruit juice and soda will cause direct spikes in the level of triglycerides in your body. This includes natural juices that have no sugar added. Juicing the fruit removes the fiber and leaves pretty much pure sugar. Without the fiber to slow down the digestion of the fruit, the fruit sugar gets absorbed quickly into your blood stream.
The best beverage you can have is pure, unadulterated water. Unsweetened coffee and tea are good, too. If you are a milk drinker, that should be fine. However, diet soda and artificially sweetened drinks may cause elevations in your triglyceride levels so it is best to avoid them.
Foods You Can Eat
By now you may be feeling like there is nothing left for you to eat. But you really do have a lot of excellent food choices left that can help you lower your triglyceride level and reduce your chances of getting diabetes or heart disease. Let's take a look at each food group and see what you can eat.
Dairy: Select low-fat dairy with no added sugars, such as plain yogurt, cottage cheese, low-fat cheeses, and low-fat milk.
Meat: Choose low-fat chicken or turkey. Keep your beef and pork choices lean and trim off all visible fat. Avoid frying the meat. Your best methods for preparing meat include roasting, grilling and broiling.
Fish: Fatty fish is great for giving you the heart-healthy Omega-3 fat that you need. This includes fish such as salmon, mackerel, talapia, tuna and sardines. Once again, broil or grill these rather than fry them.
Breads and Grains: Whole grain breads and crackers are the best choice for you. Unless you are making your own, however, these are processed foods and you need to watch the labels for any sugar added.
One thing you need to be aware of is that grains contain a natural sugar so, while you may not see an added sugar on the ingredient list, you might see grams of sugar listed on the nutrition label. And, because of the natural sugar grains contain, you do need to limit the servings of grain you eat each day in order to keep your triglycerides low.
Fruits: Eat your fruit whole. Peel only inedible skins. While fruit is sweet from the natural sugar, the fiber fruit contains help to keep the fruit sugar from catapulting your triglyceride levels sky-high. While fruit is delicious, limit your daily servings to no more than three pieces of fruit.
Vegetables: The mainstay of a healthy diet needs to be vegetables. Green vegetables are fantastic. However, try to include as many colorful vegetables as you can. And experiment with the different varieties we have available to us.
Nuts and Seeds: As long as you don't have heart disease, a daily serving of nuts or seeds can be healthy for you. However, if you are dealing with heart disease, you should avoid nuts due to the high fat content.
Legumes: Beans are the best food you can eat for both triglyceride and cholesterol issues. The tremendous amount of fiber in beans acts like a sponge to absorb excess cholesterol and take it right out of your body. If you are not a bean-eater currently, gradually increase your daily intake to at least a cup a day.
Fats and Oils: The best fat and oil you can eat is none. If you eat from the food listed above, you will be getting all the fat you need. There is no reason to add any additional fat or oil.
A Delightful Buffet
As you can see, you still have a wonderful selection of delicious food from which to choose. While it may take some major adjustment for some, choosing the right food is the safest, healthiest and most effective way to lower high triglycerides.
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