Foods rich in saturated fats such as butter, oils and margarine are the main dietary sources of triglyceride in the human body. A sugar rich diet is also responsible for elevated triglyceride levels. The unused sugar is converted into triglycerides and stored in the fat cells. Too much triglyceride circulating in the bloodstream increases the risk of cardiovascular diseases.
The high triglyceride level can be lowered by modifying the diet. A low calorie balanced diet can easily bring the triglyceride level under control. The healthy diet should be combined with foods blessed with triglyceride lowering property.
How To Cure Triglycerides With Food
Replace Simple Sugars With Complex Carbohydrates
Carbohydrate is the main fuel source of the human body. Approximately 55 percent of our daily calorie requirement is met by carbohydrates. However, if you consume excess carbohydrates, the unspent carbohydrates are converted into triglycerides and stored in the adipose cells in the body.
People who consume high amounts of simple sugar are especially vulnerable to elevated triglyceride levels in the blood. To bring down the triglyceride level, limit consumption of simple sugar and refined grains such as table sugar, beverages with added sugar, candies, sugar syrups, honey, molasses, corn syrup, fructose, glucose, sucrose, chocolates, cookies, pastries, cakes, ice creams and desserts.
Consume complex carbohydrates such as brown bread, brown rice and whole grain cereals. Instead of drinking juices, eat whole fruits. Reduce the portion size of starchy vegetables such as potatoes, corn, peas, beans and yam.
Avoid Alcohol
People who drink too much alcohol often suffer from elevated triglyceride levels. Alcohol is high in calories, which boosts the triglyceride levels rapidly. Even drinking small amounts of alcohol can raise your triglyceride level significantly.
People suffering from high triglyceride levels should avoid alcoholic drinks or drink in moderation. Women should limit their daily alcohol consumption to one drink a day, while men should not take more than two drinks per day.
Reduce Saturated Fat And Trans Fat Intake
A fat rich diet rapidly increases the triglyceride level in the blood. Less than 7 percent of your daily calorie requirement should be met from saturated fats. Try to avoid foods that contain large amounts of trans fat.
Consume Fish Oil
Fish oil is the richest source of omega-3 fatty acids. By inhibiting triglyceride synthesis, these essential fats can cause significant reduction in the triglycerides levels in the blood. Omega-3 fatty acids reduce delivery of free fatty acids to the liver, thereby reducing hepatic fatty acids production.
While investigating the triglyceride lowering property of omega-3 fatty acids, researchers have observed that these healthy fats suppress activities of enzymes associated with triglyceride synthesis. To bring down the elevated serum triglyceride level, consume 2 to 4 grams of omega-3 fatty acids daily. In addition to fish oil and fatty fish, omega-3 fatty acids are also found in flax seed oil, nuts and grains.
Consume Niacin Rich Foods And Supplements
Niacin or vitamin B3 can bring down the triglyceride level in your bloodstream. This B vitamin decreases triglyceride synthesis in the liver and speeds up elimination of triglycerides from the bloodstream.
