If you're like most people, you've probably already heard of the word "triglycerides" in some form or another. You probably also know that it has something to do with your health, and more than likely you know that it can be bad for you if the quantity in your blood is beyond a certain level. For the average layperson, that's about as far as knowledge about this particular subject goes. Still, if your doctor has told you that your triglyceride levels are too high, then it's probably time to what to do about it.
Like bad cholesterol, a high level of triglycerides in the blood has been directly linked to heart disease. While medication can help to keep your level down, eating to lower triglycerides is clearly one of the best ways to keep your heart healthy. Here are a few suggestions that can be very effective in keeping those numbers down.
Reduce Sugar Intake:
Excess sugar is automatically converted into triglycerides by your body. However, it is the simple sugars like table sugar and junk food sweets that can really cause the amount of triglycerides in your blood to spike. One way to lower your triglyceride level is to avoid or limit presweetened foods like candy, presweetened drinks, cookies, and highly sweetened pastries. A general rule to follow is if you're on a 2000-calorie diet, try to limit your total sugar consumption to 40 grams or less, or the equivalent of around 10 teaspoons.
Limit Refined Foods:
The human body gets most of its energy from carbohydrates, which come from plant foods. However, most of the carbs we get come from processed white foods like bread, rice, and pasta. These foods have had their outer grain removed resulting in "white foods," which can be converted into sugar much faster than whole grain foods. When you're eating to lower triglycerides, look for whole grains like brown rice, whole grain breads, wheat pasta, and whole grain cereals.
Get More Fiber:
The body cannot digest fiber so it stays in your system longer and helps you to maintain that feeling of being full. This can slow down the digestive system so the body can create more energy from the foods you eat. By consuming more whole grains, fruits and vegetables, which are all high in fiber you can reduce your triglyceride level by slowing down the absorption of saturated fats into your diet.
Choose Healthy Fats:
You can also reduce your level of triglycerides by cutting back on the fatty foods you take in. By cutting down the amount of bad fat in your diet and increasing the amount of Omega-3 fatty acids, you speed up your metabolism. Omega-3s are found in oily fish like salmon and herring. You can also add a healthy dose of olive oil, which is another form of unsaturated fat, which can help to improve your triglyceride level.
There are of course, many different ways you can keep your triglyceride level down. Many people have gone on medication, joined numerous exercise programs and even cut back on their alcohol consumption. Still, it appears that eating to lower triglycerides is one of the most effective approaches to maintaining a good and strong healthy heart.