Triglycerides are a type of fat found in the blood. All bodies need a form of triglycerides to use for energy. High triglycerides, also known as "hypertriglyceridemia," puts you at risk for heart disease. Changes in lifestyle habits are the main therapy for hypertriglyceridemia. This means reducing calories if you're overweight. Reduce foods high in saturated fat and cholesterol. Exercise at least 30 minutes a day. Changes in diet do not have to be overwhelming, and food can still taste good.
Omega-3s have been shown to greatly reduce triglyceride levels. Fish high in omega-3, such as salmon, mackerel, lake trout, herring, sardines and albacore tuna should replace meat high in saturated fat including bacon, chicken, turkey with skin, duck, sausage and bovine products like hamburger and steak. Look for fish that is relatively safe of mercury contamination and fished in an environmentally-friendly manner.
Vegetables should be eaten more than -- or at least as often as -- any other product. A dinner plate should be half vegetables, 1/4 lean protein and 1/4 healthy starch. Eat dark leafy greens such as romaine lettuce, kale, broccoli and spinach. Dark leafy greens are some of the most nutrient-dense foods and are fat and cholesterol free. Other vegetables for healthy triglyceride levels include carrots, asparagus and sweet potatoes.
The easiest way to include fruits in your diet is to make a fruit smoothie in the morning. Fruit is high in natural sugar which gives you energy and fiber which keeps you full. Eat fruit high in nutrients and antioxidants such as strawberries, blueberries, blackberries, apples with the skin, and bananas. Blend these with a cup of dark leafy greens for an extra nutrient boost without the vegetable taste. Avoid processed fruit juices which are typically high in sugar and low in nutrients.
Low Fat Dairy
Switch from 2% or whole to low-fat or fat-free dairy products. If possible, switch out traditional cow milk with almond or soy milk, which are even lower in unhealthy fats and are high in manganese, selenium, vitamin E and potassium. Make a breakfast with a cup of fat-free, sugar-free yogurt and a fruit smoothie. Avoid drinking milk often; replace it with filtered water, green tea or fresh fruit juice.
Whole Wheat Products
Replace all white and enriched wheat products with whole wheat. Enriched wheat is bleached and siphoned of all nutrients and fiber. Whole wheat products retain their nutrients and fiber, which help clean out the digestive system. Replace sugary cereal with healthy versions high in fiber and added nutrients. Limit sugary white flour products such as cookies, cake and some granola bars.
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