The diet to reduce triglycerides should be low in foods that contain sugar and white flour, such as white breads, sweets, sandwiches and cakes. These foods are rich in simple carbohydrates, which promote the increase of triglycerides in the blood.
When the triglyceride result is greater than 150 ml/dL, there is an increased risk of health problems such as heart disease and diabetes, for example, but they can be avoided following a healthy and balanced diet. Here are 4 tips for reducing triglycerides through your diet:
- Consuming many foods high in sugar and white flour is the main cause of high triglyceride levels.
- And it is important to avoid excess products such as sugar.
- Wheat flour.
- Snacks.
- Pizza.
- White pasta.
- White bread.
- Cakes.
- Biscuits in general.
- Desserts.
- Soft drinks and artificial juices.
In addition, you should also avoid adding sugar to homemade foods, such as natural juices, coffee and tea. See the full list of carbohydrate-rich foods and understand which ones are best.
Alcoholic beverages are high in calories and stimulate the production of triglycerides. Beer, for example, in addition to alcohol, also contains a high carbohydrate content and its high consumption is one of the main causes of alteration of triglycerides and cholesterol. Know the effects of alcohol on the body.
Good fats help control cholesterol and reduce triglycerides by acting as antioxidants and anti-inflammatory drugs, improving blood circulation and preventing heart problems, strokes and thrombosis, for example.
Foods high in good fats are olive oil, chestnuts, peanuts, almonds, chia seeds, flaxseeds, sunflower, fish such as tuna, sardines and salmon and avocado. In addition, the consumption of high-fat processed foods such as sausages, sausages, ham, bolonia, burgers and frozen prepared dishes should be avoided.
Fiber-rich foods are fruits, vegetables, and whole foods, such as brown rice, wholemeal bread, wholegrain pasta, wheat and oat bran, oats, quinoa, lentils, and seeds such as chia, flaxseed, sesame, pumpkin, and sunflower.
Fiber helps and reduces blood sugar spikes, which is blood sugar, improves the control of triglycerides and cholesterol, keeps the intestines healthy and fights constipation.
The following table shows an example of a 3-day menu to control triglycerides:
It is important to remember that the diet to control triglycerides should be accompanied by a nutritionist, who will also be able to prescribe infusions and home remedies that help control this problem. See some examples here.