Lowering triglycerides naturally can be quite simple if you make some adjustments to your diet to switch out food that increases your triglycerides and use, instead, foods to lower triglycerides. So often, what we are eating today is merely a habit. With some preplanning and substitutions, you can eat your way to lower triglycerides. Let’s look at foods that increase triglycerides and what you can use instead to lower them.
Sugar Raises Triglycerides
Triglycerides come from the food we eat. The fats we eat are in the form of triglycerides. This includes margarine, butter and oil. But the primary ways we get too many triglycerides are through the sugar we eat, the alcohol we drink and from eating an excess of calories. Sugar, alcohol and excess calories are converted into triglycerides and then stored in the fat cells.
Low-Fat Foods to Lower Triglycerides
Though sugar is the primary culprit in high triglycerides, fatty foods do contribute to the problem. Though there are a lot of fat-free substitutes for many of the foods we eat, a lot of them contain way too much sugar. This is especially true of the fat-free salad dressings and fat-free desserts.
- Opt for no-fat dairy as some of the foods to lower triglycerides as long as the sugar content is also low. Trim all visible fat from your meat.
- Limit your eggs to no more than two a day and that is only if cholesterol is not an issue.
- Steer clear of sausages, including brats, hot dogs and summer sausage. These are quite high in fat.
- When you eat foods that contain fat, look for those with the healthier fat. That would be foods with olive oil and canola oil.
- Another fat that is actually healthy for you is the Omega-3 fat. You will find this in fish and grass-fed beef. This are great foods to lower triglycerides.
- Wild game tends to have a higher Omega-3 content, also. White meat such as turkey and chicken are lean protein that is among the foods to lower triglycerides.
- Trans-fats are a type of fat that is man-made and present in processed foods. Avoid these completely because trans-fats are extremely unhealthy.
Eliminate Simple Sugars
To lower triglycerides naturally, it is best to eliminate any foods that contain simple sugars. If you look at the food labels, and you should, you will see simple sugars listed as
- High-fructose corn syrup
- Corn syrup
Sweetened drinks are huge contributors to the growing problem with high triglyceride levels. These include fruit drinks, sodas, many sports drinks, lemonade, Hi-C, Tang, and Kool-aid. Nothing beats water as the best beverage but, if you need to drink something with flavor, then do sugar-free or diet.
All candy that is not labeled sugar-free has some form of sugar in it and usually a lot. Try sugar-free but do so sparingly.
You can eat fruit, which contains a natural sugar that is matched perfectly to the fiber in the fruit so that, if not eaten in excess, it doesn’t act to increase your blood sugar or triglyceride levels.
You don’t have to completely eliminate sugar from your diet. You can eat about 8% of your total calories each day in the form of sugar. So, if you eat about 2,000 calories a day, that’s about 160 calories. There are 4 calories in a gram of sugar, so you could eat 40 grams of sugar a day.
Whole Grain Foods to Lower Triglycerides
When eating from the grain food category, opt for whole grain foods instead of refined grains. And, since grains convert easily a type of sugar, you do need to watch your portion size.
While you don’t need to completely eliminate grains to lower your triglyceride level, you should aim for less carbs. Carbohydrates, in excess, can increase triglycerides.
A Buffet Of Choices
Though it may seem like there are a lot of restrictions, you still have many delicious foods to eat. If you keep your food selections to those that are as close to natural as possible, you will have a lot of choices in foods to lower triglycerides.