7-day meal plan to help lower triglycerides

Triglycerides are a type of fat found in the blood. Limiting saturated fats, added sugars, excessive alcohol, and refined carbohydrates can help lower a person’s triglyceride levels.

High levels of triglycerides can be a risk factor for various health conditions. Food choices are one of many factors that can impact triglyceride levels. Doctors may advise a person to change their diet in order to help lower their triglyceride levels.

This article looks at what triglycerides are, healthy levels of triglycerides, foods that can lower triglycerides, and types of diets to lower triglycerides. It also outlines a 7-day meal plan to help lower triglycerides and looks at other ways to lower them.

Triglycerides are a lipid, or type of fat, in the body. The body stores most of its fat as triglycerides, making it the most common type of fat. A doctor can measure levels of triglycerides with a blood test.

Triglycerides travel through the blood in round particles called lipoproteins. People can consume triglycerides directly through foods that contain fat, such as oil and butter. Additionally, when people consume more calories than they need from other foods, such as carbohydrates, the excess energy is converted to and stored as triglycerides.

Triglycerides are one of the main sources of energy in the body. But high levels of triglycerides in the blood may increase a person’s risk for:

• insulin resistance
• obesity
• pancreatitis
• type 2 diabetes
• cardiovascular disease

According to the National Heart, Lung, and Blood Institute, there are two typical levels of fasting blood triglycerides. The first is lower than 75 milligrams per deciliter (mg/dl) for children under 10 years of age. The second is lower than 90 mg/dl for children older than 10 years and adults.

A doctor may diagnose someone with high triglycerides (also known as hypertriglyceridemia) if their fasting blood triglyceride levels are consistently 150 mg/dl or higher.

Some people may be genetically predisposed to high levels of triglycerides. Doctors call this familial hypertriglyceridemia. Blood triglycerides are often higher in males than females and tend to increase with age.

According to a 2011 fact sheet from the American Heart Association (AHA), people should focus on eating the below foods to help manage their triglyceride levels:

• oily fish, like sardines and salmon
• all vegetables, especially leafy greens, green beans, and butternut squash
• all fruits, especially citrus fruits, and berries
• low fat or fat-free dairy products, such as cheese, yogurt, and milk
• high-fiber whole grains, such as quinoa, barley, and brown rice
• beans, nuts, and seeds, which contain fiber and unsaturated, healthy fats

The AHA also advises people to:

• limit alcohol consumption
• limit added sugars to no more than 10% of their total daily calories
• keep carbohydrates to 50–60% or fewer of their total daily calories
• limit dietary fat to 25–35% of their total daily calories
• choose unsaturated fats from plant oils, nuts, and seeds over saturated and trans fats found in animal products and processed foods

A person can make changes to their diet to reduce their levels of triglycerides. These changes may include:

Low carbohydrate diet

People whose daily calorie allowance regularly contains more than 60% carbohydrates are at higher risk of having high triglycerides, especially if those carbohydrates come primarily from refined grains. If a person eats more calories from carbohydrates than they require, their body will store the excess carbohydrates as fat.

A person looking to reduce triglycerides should avoid refined carbohydrates, such as baked goods, and try to eat more unrefined high-fiber carbs, such as vegetables, beans, and whole grains. Try to replace high-sugar products with fruits such as berries, which can help reduce sugar cravings.

High-fiber diet

If a person increases their dietary fiber intake, they can slow the absorption of fat and sugar in the small intestine. This decreases the levels of triglycerides in the blood. Research suggests that adults with overweight or obesity can lower their triglyceride levels and improve their overall health by increasing their fiber intake.

A person can consume more fiber by eating foods such as whole grains, nuts, seeds, vegetables, legumes, cereals, and fruits.

Oily fish

Oily fish contain a heart-healthy type of fat called omega-3 fatty acids. These are essential polyunsaturated fatty acids that the body cannot make, so must be consumed through diet.

According to the AHA, a person should eat two servings of oily fish a week to reduce their risk for heart disease and stroke. Research suggests that eating salmon twice a week can help decrease blood triglycerides. Salmon, tuna, sardines, and mackerel are examples of oily fish that are high in omega-3 fatty acids.

Vegetarian diet

Research has found that a vegetarian diet can help reduce levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol. But reviews of studies published in 2015, 2017, and 2020 found that there is no link between a vegetarian diet and a decrease in triglycerides.

Although some research indicates possible health benefits from a vegetarian diet, this does not mean all vegetarian diets are healthy. A well-planned, nutritious diet –– vegetarian or otherwise –– plays a role in maintaining a healthy body.

Here is an example of a meal plan to help reduce triglycerides. It is important to note that this is only an example of what someone might eat, as everyone’s nutritional and calorie needs are different.

Day one

• Breakfast: Old fashioned oats with low fat milk or plant milk, topped with berries and seeds.
• Lunch: Vegetable and lentil soup with whole grain crackers.
• Dinner: Tofu and butternut squash curry with cauliflower rice.
• Snack: A banana and almonds.

Day two

• Breakfast: Salmon, whole grain rye bread, and a poached egg.
• Lunch: Sardines in a whole grain wrap with a garden side salad and oil-based dressing.
• Dinner: Chicken and vegetable stir-fry with brown rice.
• Snack: A boiled egg and fresh fruit.

Day three

• Breakfast: Buckwheat pancakes with low fat yogurt and berries.
• Lunch: A spinach, avocado, and tomato salad with black beans and quinoa.
• Dinner: Vegetable and bean chili with a side of kale.
• Snack: Celery sticks and almond butter.

Day four

• Breakfast: Whole grain cereal with low fat or plant milk and fresh fruit.
• Lunch: Barley wrap with tuna, lettuce, and tomatoes.
• Dinner: Grilled salmon or mackerel with steamed vegetables and brown rice.
• Snack: Walnuts.

Day five

• Breakfast: Poached eggs on whole grain toast.
• Lunch: A tuna or chicken sandwich made with whole grain bread, hummus, and a garden side salad.
• Dinner: Grilled steak with steamed vegetables and mashed sweet potato.
• Snack: Fruit salad and low fat Greek yogurt.

Day six

• Breakfast: Whole grain toast with avocado and a hard-boiled egg or smoked salmon.
• Lunch: Chickpeas and quinoa over green salad.
• Dinner: Barley, vegetable, and chicken soup with whole grain crackers.
• Snack: A homemade smoothie made with low fat Greek yogurt and berries.

Day seven

• Breakfast: Rolled oats with low fat or plant milk, topped with fresh fruit.
• Lunch: Sardine salad served on a whole grain bread roll, with a garden side salad.
• Dinner: Whole grain pasta with a tomato-based sauce and drained red kidney beans, and a garden side salad.
• Snack: Strawberries.

In addition to modifying their diet, a person can also do the following:

Exercise

Research from 2014 suggests that regular aerobic exercise can increase the amount of good cholesterol, or HDL, in a person’s blood. This can help to lower triglyceride levels.

The U.S. Department of Health and Human Services’ physical activity guidelines recommend that a person get at least 150 minutes a week of aerobic exercise, or 30 minutes five times a week. Aerobic exercise may include activities such as jogging, cycling, or swimming.

A 2019 study showed that people with heart disease who exercised for 45 minutes five times a week had significant declines in triglyceride levels.

Supplements

Various supplements may help lower triglycerides. A person should discuss supplement use with their doctor to avoid interactions with other medications. As supplements and vitamins are not regulated by the FDA, people should be careful when trying a new one.

The following supplements may impact triglyceride levels:

• Curcumin. A 2017 review found that curcumin supplements may cause a significant decrease in triglyceride and bad cholesterol, or LDL.
• Fish oil. These supplements are rich in omega-3 fatty acids, which studies have found reduce triglycerides and other heart disease risk factors.
• Fenugreek. Research from 2014 suggests that fenugreek seeds may help reduce blood triglycerides.
• Guggul. One animal study suggests this herbal supplement could be as effective as prescription medication at reducing triglyceride levels.
• Garlic extract. Various animal studies have found garlic extract may help reduce triglyceride levels because of its anti-inflammatory properties.

Triglycerides are a type of lipid, or fat, in the blood.

Low carbohydrate and high-fiber diets that include oily fish can help lower triglycerides. Other ways to lower triglycerides include limiting added sugar intake, limiting alcohol, keeping carbohydrates to 50–60% or fewer of total daily calories, and limiting intake of saturated and trans fat. Regular exercise and certain supplements may also help control triglyceride levels.

Read this article in Spanish.

7-day meal plan to help lower triglycerides

Triglycerides are a type of fat found in the blood. Limiting saturated fats, added sugars, excessive alcohol, and refined carbohydrates can help lower a person’s triglyceride levels.

High levels of triglycerides can be a risk factor for various health conditions. Food choices are one of many factors that can impact triglyceride levels. Doctors may advise a person to change their diet in order to help lower their triglyceride levels.

This article looks at what triglycerides are, healthy levels of triglycerides, foods that can lower triglycerides, and types of diets to lower triglycerides. It also outlines a 7-day meal plan to help lower triglycerides and looks at other ways to lower them.

Triglycerides are a lipid, or type of fat, in the body. The body stores most of its fat as triglycerides, making it the most common type of fat. A doctor can measure levels of triglycerides with a blood test.

Triglycerides travel through the blood in round particles called lipoproteins. People can consume triglycerides directly through foods that contain fat, such as oil and butter. Additionally, when people consume more calories than they need from other foods, such as carbohydrates, the excess energy is converted to and stored as triglycerides.

Triglycerides are one of the main sources of energy in the body. But high levels of triglycerides in the blood may increase a person’s risk for:

• insulin resistance
• obesity
• pancreatitis
• type 2 diabetes
• cardiovascular disease

According to the National Heart, Lung, and Blood Institute, there are two typical levels of fasting blood triglycerides. The first is lower than 75 milligrams per deciliter (mg/dl) for children under 10 years of age. The second is lower than 90 mg/dl for children older than 10 years and adults.

A doctor may diagnose someone with high triglycerides (also known as hypertriglyceridemia) if their fasting blood triglyceride levels are consistently 150 mg/dl or higher.

Some people may be genetically predisposed to high levels of triglycerides. Doctors call this familial hypertriglyceridemia. Blood triglycerides are often higher in males than females and tend to increase with age.

According to a 2011 fact sheet from the American Heart Association (AHA), people should focus on eating the below foods to help manage their triglyceride levels:

• oily fish, like sardines and salmon
• all vegetables, especially leafy greens, green beans, and butternut squash
• all fruits, especially citrus fruits, and berries
• low fat or fat-free dairy products, such as cheese, yogurt, and milk
• high-fiber whole grains, such as quinoa, barley, and brown rice
• beans, nuts, and seeds, which contain fiber and unsaturated, healthy fats

The AHA also advises people to:

• limit alcohol consumption
• limit added sugars to no more than 10% of their total daily calories
• keep carbohydrates to 50–60% or fewer of their total daily calories
• limit dietary fat to 25–35% of their total daily calories
• choose unsaturated fats from plant oils, nuts, and seeds over saturated and trans fats found in animal products and processed foods

A person can make changes to their diet to reduce their levels of triglycerides. These changes may include:

Low carbohydrate diet

People whose daily calorie allowance regularly contains more than 60% carbohydrates are at higher risk of having high triglycerides, especially if those carbohydrates come primarily from refined grains. If a person eats more calories from carbohydrates than they require, their body will store the excess carbohydrates as fat.

A person looking to reduce triglycerides should avoid refined carbohydrates, such as baked goods, and try to eat more unrefined high-fiber carbs, such as vegetables, beans, and whole grains. Try to replace high-sugar products with fruits such as berries, which can help reduce sugar cravings.

High-fiber diet

If a person increases their dietary fiber intake, they can slow the absorption of fat and sugar in the small intestine. This decreases the levels of triglycerides in the blood. Research suggests that adults with overweight or obesity can lower their triglyceride levels and improve their overall health by increasing their fiber intake.

A person can consume more fiber by eating foods such as whole grains, nuts, seeds, vegetables, legumes, cereals, and fruits.

Oily fish

Oily fish contain a heart-healthy type of fat called omega-3 fatty acids. These are essential polyunsaturated fatty acids that the body cannot make, so must be consumed through diet.

According to the AHA, a person should eat two servings of oily fish a week to reduce their risk for heart disease and stroke. Research suggests that eating salmon twice a week can help decrease blood triglycerides. Salmon, tuna, sardines, and mackerel are examples of oily fish that are high in omega-3 fatty acids.

Vegetarian diet

Research has found that a vegetarian diet can help reduce levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol. But reviews of studies published in 2015, 2017, and 2020 found that there is no link between a vegetarian diet and a decrease in triglycerides.

Although some research indicates possible health benefits from a vegetarian diet, this does not mean all vegetarian diets are healthy. A well-planned, nutritious diet –– vegetarian or otherwise –– plays a role in maintaining a healthy body.

Here is an example of a meal plan to help reduce triglycerides. It is important to note that this is only an example of what someone might eat, as everyone’s nutritional and calorie needs are different.

Day one

• Breakfast: Old fashioned oats with low fat milk or plant milk, topped with berries and seeds.
• Lunch: Vegetable and lentil soup with whole grain crackers.
• Dinner: Tofu and butternut squash curry with cauliflower rice.
• Snack: A banana and almonds.

Day two

• Breakfast: Salmon, whole grain rye bread, and a poached egg.
• Lunch: Sardines in a whole grain wrap with a garden side salad and oil-based dressing.
• Dinner: Chicken and vegetable stir-fry with brown rice.
• Snack: A boiled egg and fresh fruit.

Day three

• Breakfast: Buckwheat pancakes with low fat yogurt and berries.
• Lunch: A spinach, avocado, and tomato salad with black beans and quinoa.
• Dinner: Vegetable and bean chili with a side of kale.
• Snack: Celery sticks and almond butter.

Day four

• Breakfast: Whole grain cereal with low fat or plant milk and fresh fruit.
• Lunch: Barley wrap with tuna, lettuce, and tomatoes.
• Dinner: Grilled salmon or mackerel with steamed vegetables and brown rice.
• Snack: Walnuts.

Day five

• Breakfast: Poached eggs on whole grain toast.
• Lunch: A tuna or chicken sandwich made with whole grain bread, hummus, and a garden side salad.
• Dinner: Grilled steak with steamed vegetables and mashed sweet potato.
• Snack: Fruit salad and low fat Greek yogurt.

Day six

• Breakfast: Whole grain toast with avocado and a hard-boiled egg or smoked salmon.
• Lunch: Chickpeas and quinoa over green salad.
• Dinner: Barley, vegetable, and chicken soup with whole grain crackers.
• Snack: A homemade smoothie made with low fat Greek yogurt and berries.

Day seven

• Breakfast: Rolled oats with low fat or plant milk, topped with fresh fruit.
• Lunch: Sardine salad served on a whole grain bread roll, with a garden side salad.
• Dinner: Whole grain pasta with a tomato-based sauce and drained red kidney beans, and a garden side salad.
• Snack: Strawberries.

In addition to modifying their diet, a person can also do the following:

Exercise

Research from 2014 suggests that regular aerobic exercise can increase the amount of good cholesterol, or HDL, in a person’s blood. This can help to lower triglyceride levels.

The U.S. Department of Health and Human Services’ physical activity guidelines recommend that a person get at least 150 minutes a week of aerobic exercise, or 30 minutes five times a week. Aerobic exercise may include activities such as jogging, cycling, or swimming.

A 2019 study showed that people with heart disease who exercised for 45 minutes five times a week had significant declines in triglyceride levels.

Supplements

Various supplements may help lower triglycerides. A person should discuss supplement use with their doctor to avoid interactions with other medications. As supplements and vitamins are not regulated by the FDA, people should be careful when trying a new one.

The following supplements may impact triglyceride levels:

• Curcumin. A 2017 review found that curcumin supplements may cause a significant decrease in triglyceride and bad cholesterol, or LDL.
• Fish oil. These supplements are rich in omega-3 fatty acids, which studies have found reduce triglycerides and other heart disease risk factors.
• Fenugreek. Research from 2014 suggests that fenugreek seeds may help reduce blood triglycerides.
• Guggul. One animal study suggests this herbal supplement could be as effective as prescription medication at reducing triglyceride levels.
• Garlic extract. Various animal studies have found garlic extract may help reduce triglyceride levels because of its anti-inflammatory properties.

Triglycerides are a type of lipid, or fat, in the blood.

Low carbohydrate and high-fiber diets that include oily fish can help lower triglycerides. Other ways to lower triglycerides include limiting added sugar intake, limiting alcohol, keeping carbohydrates to 50–60% or fewer of total daily calories, and limiting intake of saturated and trans fat. Regular exercise and certain supplements may also help control triglyceride levels.

Read this article in Spanish.

Diet and Diet Against Triglycerides

This is a problem that is less known than high cholesterol but affects many young women, especially when they are overweight. Returning to normal weight with a specialized diet is the best way to normalize triglyceride levels.

Triglycerides are one of the indicators of being overweight and having an unhealthy diet that is rich in fats and mostly sugars. High triglyceride levels should not be underestimated. An elevated percentage of fat in the blood can lead to serious problems and harm the heart.

High blood fat levels are related to being overweight, as well as food preferences that need to be changed.

The diet we offer helps you gradually lose weight and learn to eat healthy by choosing foods carefully to prevent the trend of hypertriglyceridemia.

What are triglycerides

Triglycerides are fats that are responsible in the body mainly for the functioning of energy reserves, presented in the form of fat reserves located in the subcutaneous layer. Some of these reserves are produced by the body, liver and intestines, and the other part enters the body with food.

Normal level

The ideal blood triglyceride level ranges from 40 to 170 mg/dl.

When the level ranges from 170 to 300 mg/dl, it is considered elevated, indicating possible dietary errors and overweight. This is a dangerous level, especially when combined with abnormal cholesterol levels. When triglyceride levels exceed 300 mg/dl, the risk of cancer increases.

If the level is very high

Triglycerides are found in the blood in the form of very low density lipoproteins. When these particles exceed the normal amount, they settle on the walls of the arteries, creating fatty deposits that cause the arteries to gradually narrow and thus increase the risk of cancer.

Over time, fat stores can increase or decrease the elasticity and internal volume of a vessel, causing a slowdown or obstruction of blood flow to the tissues, leading to much more serious consequences, such as a heart attack or stroke.

Beneficial Tests

To make sure your triglyceride levels are normal, you need to do one simple test. However, in order for the results to be as accurate as possible, special attention should be paid to the evening meal of the previous day.

High sugar and fat intake should be avoided. The ideal option involves a light, low-fat dinner (no butter, cheeses, or cold meats). You should also avoid drinking alcoholic beverages (even beer or wine) for three days before taking a blood test.

Indicators of being overweight

High blood triglycerides in most cases means that you are overweight due to poor food choices. Returning to normal weight is usually enough to normalize triglyceride levels as well. With the loss of excess weight, in fact, the reserves of triglycerides located in adipose tissues decrease. At the same time, a decrease in the amount of fat in the blood is achieved. On the other hand, a balanced and low-calorie diet not only limits the amount of triglycerides that come from food, but also reduces the amount of triglycerides that the body produces itself. Some foods stimulate the production of triglycerides better than others, and this production is done by the liver.

Sugar restriction

Foods that should be restricted first are simple sugars that enter the bloodstream quickly and favor the production of triglycerides by the liver.

· Bread and pasta are consumed in limited quantities. Preference is given to products made from wholemeal flour, which contain more dietary fiber, prevent the concentration of fats and are digested much more slowly.

Desserts with pastry cream, such as cakes, tarts, pastries, ice cream, caramels, jams, honey and sugary drinks, should be avoided.

· Even fruits rich in fructose should be avoided, such as exotic fruits, as well as grapes, figs, bananas and persimmons.

· Small amounts of fruit compotes without added sugar and homemade sweets with a small amount of sugar are allowed.

Fat Control

When following an anti-triglyceride diet, fats are not eliminated from the menu, but simply limited and selected based on their nutritional qualities. You should reduce the intake of foods containing saturated fats of animal origin (eg butter, cream, sausages, fatty meats), and, conversely, increase the intake of foods containing unsaturated, favorable, fats, such as fish.

The ideal dressing to use in place of rich sauces is extra virgin olive oil, which contains oleic acid, monounsaturated fat and a blend of antioxidants that help prevent cancer.

Emphasis on omega-3 fatty acids

Thus, you should increase the percentage of consumption of tuna, salmon, mackerel, anchovies and sardines, rich in omega-3 fatty acids. Fish, an essential component of the Mediterranean diet, should be eaten at least three times a week.

No to alcohol

Anyone with elevated triglyceride levels should significantly reduce or, better yet, completely eliminate the use of alcoholic beverages. Alcohol (wine, beer, drinks) stimulates the production of triglycerides by the liver. Some people have a particularly strong reaction to alcohol, so it may be enough to simply reduce your alcohol intake for triglyceride levels to drop significantly as well.

Program

The diet provides approximately 1400 calories per day and allows you to lose up to 2-3 kilograms per month. Carbohydrates (pasta, bread, rice, potatoes) are present in lunch and dinner, but in limited quantities. Bread and pasta are always made from wholemeal flour. It is forbidden to eat crackers, toast and baked goods such as raisin rolls, sweet rolls, etc.

Eat fish 4 times a week to increase your intake of omega-3 fatty acids.

As a dressing, 3 tablespoons of olive oil per day and one teaspoon of salt are allowed.

The quantity of vegetables to be consumed should be plentiful. Conversely, fruits should only be consumed in the quantities prescribed on the menu.

Calorie-free sweeteners included.

Drinking plenty of water is recommended, both with meals and throughout the day.

All alcoholic beverages should be avoided, even beer and wine.

Everyday

Breakfast

1 cup skimmed milk (200 ml),

coffee (to which you can add a calorie-free sweetener)

40 g wholemeal bread in the form of toast.

Snack

In the afternoon you can eat 200 grams of fruit, avoiding bananas, grapes, persimmons and exotic fruits

MONDAY

Lunch: brown rice with curry (see recipe), vegetable salad, fruit

Dinner: bean and egg salad (which you will prepare with 2 boiled eggs, boiled beans, tomato, olive oil and balsamic vinegar), 50g wholemeal bread, fruit

TUESDAY

Lunch: 70g wholemeal pasta with tomato and basil, baked sardines, boiled spinach, fruit

Dinner: 60g boiled dried chickpeas, boiled radish, 50g wholemeal bread, fruit

WEDNESDAY

Lunch: soup with wheat and vegetables (which you will prepare from 70 g of boiled wheat, grated onion, broth and various vegetables), 200 g of boiled sturgeon, julienned carrots, fruit

Dinner: 200 g of tomatoes, 100 g of mozzarella, olive oil and oregano, 50 g wholemeal bread, fruit

THURSDAY

Lunch: barley and bean soup (which you will prepare from 70 g barley, adding to it 60 g beans already boiled and fried for 10 minutes in a pan with olive oil, tomato and rosemary), steamed cauliflower, fruit

Dinner: 200g grilled salmon fillet, rocket salad, 50g wholemeal bread, fruit fruit

Dinner: 150 g grilled turkey breast, lettuce (to make a salad), 50 g wholemeal bread, fruit

SATURDAY

Lunch: wholemeal pasta with cuttlefish (see recipe), roasted peppers dressed with olive oil , wine vinegar and parsley

Dinner: 200 g mackerel baked in baking paper, vegetable salad with olive oil and wine vinegar, 50 g wholemeal bread, fruit

SUNDAY

Lunch: 70 g boiled barley with raw tomatoes and pieces baked eggplant, 150g roast beef, arugula salad, fruit

Dinner: 50g corned beef, 200g boiled beets, 50g wholemeal bread, fruit

Recipes:

— Curry brown rice

9000 2 Ingredients for 1 person

70 g brown rice, 150 g diced chicken breast, finely chopped onion, 1 tablespoon olive oil, white wine, salt and curry

Preparation:

Pour olive oil into a deep frying pan and add the onion. Saute the onion and add the rice. Salt, add chicken and quench with wine. Sprinkle with curry and leave to cook, adding wine and water as needed.

— Baked sardines

Ingredients for 1-2 persons

200 g sardines, 150 g tomatoes, half an onion, 1 celery, 1 tablespoon olive oil, wine vinegar and salt

Preparation:

Wash the sardines, remove the heads. Cut in the middle and pull out the spine. Rinse and place in a non-stick container. Add finely chopped onions, tomatoes and celery. Drizzle with olive oil and vinegar and place in the oven at 180 degrees Celsius for 20 minutes.

— Wholemeal pasta with cuttlefish

Ingredients for 1 person

70 g wholemeal pasta, half pepper, 1 tomato, 200 g cuttlefish, white wine, 2 tablespoons olive oil, salt, pepper and parsley

Preparation:

Wash cuttlefish and chop stripes. Crush garlic and fry in olive oil. Add the tomato and pepper pieces, then put the cuttlefish. Steep with wine, leave until the liquid has evaporated, then salt and pepper. Boil the pasta, put it in a colander and put it on the cuttlefish. Sprinkle with parsley, stir and serve.

Weight stabilization

When a month has passed since the start of the diet, in order to stabilize the results and further lose weight, a stabilization program can be followed for the next two weeks.

You can increase the number of calories by adding 30 g of wholemeal bread to the diet program, which can be eaten at lunch or dinner, as well as a tablespoon of extra virgin olive oil.

It is recommended to continue to limit “dangerous” foods, and especially sweets, fatty dressings and alcohol, after the completion of the consolidation program and to maintain normal triglyceride levels.

Source: Υγεία & Ευεξία

13 easy ways to lower triglycerides

Triglycerides are a type of fat found in the blood.

After eating, your body converts calories you don’t need into triglycerides and stores them in fat cells for later use for energy.

Although triglycerides are an important source of energy for your body, too many triglycerides in your blood can increase your risk of heart disease.

About 25% of adults in the United States have an elevated blood triglyceride level, which is classified as a triglyceride level greater than 150 mg/dl. Obesity, unmanaged diabetes, regular alcohol consumption, and a high-calorie diet can contribute to high triglyceride levels in the blood.

This article looks at 13 ways to naturally lower blood triglyceride levels.

1. Strive for a healthy weight.

When you eat more calories than your body needs, your body converts those calories into triglycerides and stores them in fat cells.

Losing a moderate body weight by eating fewer excess calories can be an effective way to lower blood triglyceride levels.

Studies have shown that losing even a modest 5-10% of body weight can significantly lower triglyceride levels.

Although the goal is to maintain weight loss in the long term, some studies have shown that weight loss can have a long-term effect on blood triglyceride levels, even if you gain some weight.

One older study focused on participants who dropped out of a weight loss program. Despite regaining the weight they lost 9 months ago, their blood triglyceride levels remained 24-26% lower.

Summary: Losing at least 5% of your body weight has been shown to have a lasting effect on lowering blood triglyceride levels.

2. Limit your sugar intake.

Added sugar is an important part of many people’s diets.

While the American Heart Association recommends consuming no more than 10% of daily calories as added sugar per day, one study found that the average American eats about 14-17% per day.

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Added sugar is commonly found in sweets, soft drinks and fruit juices.

The extra sugar in your diet can be converted into triglycerides, which can lead to high blood triglyceride levels, along with other risk factors for heart disease.

One 15-year study found that those who consumed at least 25% of their calories from sugar were twice as likely to die from heart disease as those who consumed less than 10% of their calories from sugar.

Another study found that high intake of added sugar was also associated with higher blood triglyceride levels in children.

Fortunately, several studies have shown that diets low in carbohydrates can lead to lower blood triglyceride levels.

Even a simple change, such as replacing sugar-sweetened drinks with water, can lower triglyceride levels in some people.

Summary: Minimizing the addition of sugar to your diet from soda, juice, and sweets can lower blood triglyceride levels.

3. Follow a low-carbohydrate diet.

Like added sugar, extra calories from carbohydrates in your diet are converted to triglycerides and stored in fat cells.

Not surprisingly, low-carbohydrate diets have been associated with lower blood triglyceride levels.

One 2006 study looked at how various carbohydrates affect triglycerides. Those on a low-carbohydrate diet, providing about 26% of calories from carbohydrates, had a greater reduction in triglycerides than those on a higher-carbohydrate diet, providing up to 54% of calories from carbohydrates.

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Another review reported that low-carbohydrate diets were more effective in lowering triglycerides than low-fat diets with the same amount of calories.

Finally, a 2003 study compared low-fat and low-carbohydrate diets. After 6 months, the researchers found that those on a low-carb diet saw their triglyceride levels drop more than those on a low-fat diet.

Summary: A low-carbohydrate diet can lead to a significant reduction in blood triglycerides, at least in the short term, compared to a low-fat diet.

4. Eat more fiber.

Dietary fiber is found naturally in fruits, vegetables and whole grains. It is also found in many other plant sources, including nuts, seeds, grains, and legumes.

Including more fiber in your diet can slow down the absorption of fat and sugar in the small intestine, helping to lower blood triglycerides.

In one study of 117 overweight or obese adults, eating more dietary fiber was associated with lower triglyceride levels.

Another small study in adolescents found that eating high-fiber cereals with a high-fat breakfast reduced post-meal triglyceride elevations by 50%.

Summary: Adding fiber to your diet from fruits, vegetables, and whole grains can lower blood triglycerides.

5. Exercise regularly.

Aerobic exercise can increase the amount of HDL (good) cholesterol in the blood, which can lower triglyceride levels.

Studies show that when combined with weight loss, aerobic exercise is especially effective in reducing triglyceride levels.

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The American Heart Association recommends at least 30 minutes of aerobic exercise, 5 days a week, which may include activities such as walking, jogging, cycling, and swimming .

B The benefits of triglyceride exercise are most evident with long-term exercise regimens. One study in people with heart disease found that doing 45 minutes of exercise 5 times a week led to a significant reduction in blood triglyceride levels.

Another study found that exercising at higher intensity for shorter periods of time is more effective than exercising at moderate intensity for longer periods of time.

Summary: A regular exercise regimen that includes high-intensity aerobic exercise can increase HDL (good) cholesterol and lower blood triglycerides.

6. Avoid trans fats.

Artificial trans fat is a fat that is added to processed foods to increase their shelf life.

Trans fats are commonly found in fried foods and baked goods made with partially hydrogenated oils. They can also be found naturally in small amounts in some animal products. In recent years, the addition of trans fats to food has been banned in the US.

Because of their inflammatory properties, trans fats have been linked to many health problems, including elevated LDL (bad) cholesterol and heart disease.

One review of 16 studies reported that replacing trans fats with polyunsaturated fats in the diet may be effective in lowering triglycerides.

Summary: A diet high in trans fats can increase both blood triglyceride levels and the risk of heart disease. Limiting your intake of highly processed and fried foods can help reduce your intake of trans fats.

7. Eat oily fish twice a week.

Oily fish is well known for its heart health benefits and ability to lower blood triglycerides.

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14 Best Ways to Lose Fat Fast

This is mainly due to the content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it from your diet.

Both the American Dietary Guidelines and the American Heart Association recommend eating two servings of oily fish per week to reduce the risk of heart disease and stroke.

What’s more, one study found that eating salmon twice a week significantly lowered blood triglycerides.

Salmon, herring, sardines, tuna and mackerel are a few types of fish that are particularly rich in omega-3 fatty acids.

Summary: oily fish is rich in omega-3 fatty acids. Two servings a week can lower triglyceride levels and reduce the risk of heart disease.

8. Increase your intake of unsaturated fats.

Research shows that monounsaturated and polyunsaturated fats can lower blood triglycerides, especially when they replace carbohydrates in your diet.

Monounsaturated fats are found in foods such as olive oil, nuts and avocados. Polyunsaturated fats are found in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds and chia.

One older study analyzed what 452 Alaska Native adults ate in the past 24 hours, focusing on several types of saturated and polyunsaturated fats.

Researchers found that saturated fat intake was associated with higher blood triglyceride levels, while polyunsaturated fat intake was associated with lower triglyceride levels.

Another review of 27 studies reported that olive oil can significantly lower triglycerides, total cholesterol, and LDL (bad) cholesterol compared to other vegetable oils.

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To get the most benefit from unsaturated fats in lowering triglycerides, choose heart-healthy fats like olive oil and use them to replace other types of fats in your diet like trans fats or highly processed vegetable oils.

Summary: Monounsaturated and polyunsaturated fats can lower blood triglyceride levels, especially when consumed in place of other fats.

9. Establish a regular diet.

Insulin resistance is another factor that can increase blood triglyceride levels.

After a meal, pancreatic cells send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting the sugar to your cells for energy use.

If you have too much insulin in your blood, your body can become resistant to it, making it difficult to use insulin effectively. This can lead to a buildup of sugar and triglycerides in the blood.

Fortunately, a regular diet can help prevent insulin resistance and high triglycerides. For example, a growing body of research shows that skipping breakfast can lead to decreased insulin sensitivity.

A statement from the American Heart Association states that an irregular diet is less likely to lead to healthy cardio-metabolic levels. They recommended targeted eating at normal times.

However, the evidence is mixed when it comes to meal frequency.

A 2013 study showed that three meals a day significantly lowered triglyceride levels compared to six meals a day.

On the other hand, another study found that six meals a day resulted in more insulin sensitivity than three meals a day.

No matter how many meals you eat daily, eating regularly can improve insulin sensitivity and lower blood triglycerides.

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Summary: While research is mixed on how meal frequency affects blood triglyceride levels, research shows that eating regularly can reduce many risk factors for heart disease and prevent insulin resistance.

10. Limit your alcohol intake.

Alcoholic drinks are often high in sugar, carbohydrates and calories. If these calories go unused, they can be converted into triglycerides and stored in fat cells.

In addition, alcohol can increase the synthesis of large very low density lipoproteins in the liver, which carry triglycerides into your system.

Although many factors come into play, some studies show that moderate alcohol consumption can increase blood triglyceride levels by up to 53%, even if your triglyceride level is initially normal.

However, other studies have linked light to moderate alcohol consumption to a reduced risk of heart disease, while linking excessive alcohol consumption to an increased risk.

Summary: Some studies show that limiting alcohol consumption can help lower blood triglyceride levels.

11. Add soy protein to your diet.

Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits. Although soy protein is widely known for its role in lowering LDL (bad) cholesterol, it has been shown to lower blood triglyceride levels.

One review of 46 studies found that regular soy protein intake was associated with significantly lower triglyceride levels in postmenopausal women.

Similarly, a 2005 analysis of 23 studies found that soy protein was associated with a 7.3% reduction in triglycerides.

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Soy protein is found in foods such as soy beans (edamame), tofu, tempeh, and soy milk.

Summary: Soy contains compounds that have a number of health benefits. Eating soy protein instead of animal protein can help lower blood triglyceride levels.

12. Eat more nuts.

Tree nuts contain a concentrated dose of fiber, omega-3 fatty acids and unsaturated fats, which together lower blood triglyceride levels.

One analysis of 61 studies found that each daily serving of tree nuts lowered triglyceride levels by an average of 2.2 mg/dL (0.02 mmol/L).

Another review of 49 studies had similar results showing that eating tree nuts was associated with a modest reduction in blood triglyceride levels.

Tree nuts include:

• almonds
• pecans
• walnuts
• cashews
• pistachios
• brazil nuts 90 426
• macadamia nuts

Be aware, however, that nuts are high in calories. One serving of almonds, or about 23 almonds, contains 164 calories, so moderation is key.

Most studies have found the greatest health benefits for people who consumed 3 to 7 servings of nuts per week.

Summary: nuts contain many heart-healthy nutrients, including fiber, omega-3 fatty acids, and unsaturated fats. Research shows that eating 3-7 servings of tree nuts a week can help lower blood triglyceride levels.

13. Ask your doctor about natural supplements.

Some natural supplements may lower blood triglyceride levels. Always speak to your doctor before taking any supplements as they may interact with other medications.

Please note that the Food and Drug Administration (FDA) does not regulate supplements and the quality of supplements can vary widely.

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Below are a few of the major supplements studied:

• Fish oil. Fish oil, well known for its strong effect on heart health, is rich in omega-3 fatty acids, which have been shown to lower triglycerides and several other risk factors for heart disease.
• Fenugreek. Although traditionally used to stimulate milk production, fenugreek seeds have also been shown to be effective in lowering blood triglyceride levels.
• Garlic extract. Several animal studies have shown that garlic extract can lower triglycerides due to its anti-inflammatory properties.
• Guggul. According to one animal study, this herbal supplement was as effective as prescription drugs in lowering triglycerides and cholesterol.
• Curcumin. One review of seven studies found that curcumin supplementation can cause significant reductions in triglycerides and LDL (bad) cholesterol.

Summary: Several supplements have been studied for their ability to lower triglycerides, including fish oil, fenugreek, garlic extract, guggul, and curcumin.

Summary

Diet and lifestyle factors can have a big impact on triglyceride levels.