If you have high triglycerides you have probably heard to avoid trans-fats, sugar and alcohol. Yes, this is true. It is important to reduce dietary and lifestyle factors in that can have a negative impact on triglycerides. However, if you have a sweet tooth, love deep fried food or enjoy lazing about then it can feel like you are living in the land of the can’t have and have to do. This article will provide you with everything you can have and will want to do so you can lower your triglycerides.
Have plenty of plant-based foods prepared in flavorful delicious ways. Fruits, veggies, legumes and whole grains have polyphenols, which a recent study showed to decreases triglycerides. (1) If you are interested in reducing your waistline then ramp up those green veggies and have some crunchy broccoli instead of potato chips, another study found increased green vegetable intake reduced triglycerides and reduced the waistline. (2)
Have seafood as a primary protein source in your diet. Salmon, tuna, crab, oysters and other seafood all has the benefit of being a rich source of omega-3 fatty acids. If you are a vegetarian then you can find these great plant based sources for omega-3 fatty acids: flax seeds, omega-3 eggs, hemp hearts, walnuts and canola oil. Whatever dietary choice you make, be sure to include this triglyceride-lowering nutrient into your diet. (3)
Have fun like you did when you were a kid and go play tag! Basically, do something active, it doesn’t matter if it is walking, stationary bike riding, jump rope, hiking, basketball. Light, moderate or vigorous intensity intensity is important because it uses up excess energy and has shown to help you lower your triglycerides. (4)
Perspective can completely transform our interpretation of an experience from the past or a current challenge. With the right attitude making dietary and lifestyle changes can become an interesting challenge of self-exploration.
Sources
- Annuzzi, Giovanni, Lutgarda Bozzetto, Giuseppina Costabile, Rosalba Giacco, Anna Mangione, Gaia Anniballi, Marilena Vitale, Claudia Vetrani, Paola Cipriano, Giuseppina Della Corte, Fabrizio Pasanisi, and And Gabriele Riccardi. “Diets naturally rich in polyphenols improve fasting and postprandial dyslipidemia and reduce oxidative stress: a randomized controlled trial.” The American Journal of Clinical Nutrition. N.p., 01 Mar. 2014. Web. 07 June 2017.
- Takahashi, K., Kamada, C., Yoshimura, H., Okumura, R., Iimuro, S., Ohashi, Y., Araki, A., Umegaki, H., Sakurai, T., Yoshimura, Y., Ito, H. and the Japanese Elderly Diabetes Intervention Trial Study Group (2012), Effects of total and green vegetable intakes on glycated hemoglobin A1c and triglycerides in elderly patients with type 2 diabetes mellitus: The Japanese Elderly Intervention Trial. Geriatrics & Gerontology International, 12: 50–58. doi:10.1111/j.1447-0594.2011.00812.x
- Jump, Donald B., Christopher M. Depner, and Sasmita Tripathy. “Omega-3 Fatty Acid Supplementation and Cardiovascular Disease: Thematic Review Series: New Lipid and Lipoprotein Targets for the Treatment of Cardiometabolic Diseases.” Journal of Lipid Research 53.12 (2012): 2525–2545. PMC. Web. 7 June 2017.
- Healy, Genevieve N., Katrien Wijndaele, David W. Dunstan, Jonathan E. Shaw, Jo Salmon, Paul Z. Zimmet, and Neville Owen. “Objectively Measured Sedentary Time, Physical Activity, and Metabolic Risk.” Diabetes Care. American Diabetes Association, 01 Feb. 2008. Web. 07 June 2017.
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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
