Thursday, January 04, 2007

Good diet to lower triglycerides

Find out a brief list of foods for a good diet to lower triglycerides

A good diet to lower triglycerides excludes alcohol and sugar, as they stimulate triglyceride production. For that reason, you should:

  • Remove or limit all sugars such as, concentrated sweets, sugar, honey, molasses, jams, jellies, candies, pies, cakes, cookies, candy, doughnuts, ice cream, frozen yogurt, and sweetened gelatine.
  • Remove or limit as much as possible alcohol, such as beer, wine, hard liquor, liqueurs as well as other foods, like sweetened cereals, flavored yogurts, and sports or energy bars.
  • Cut down on red meat, especially fried, changing it to broiled or roasted poultry (turkey, chicken), preferably free-range. Add more dark green leafy vegetables.


But, why SUGAR and ALCOHOL is not part of a good diet to lower triglycerides?

It’s a fact that, both sugar and alcohol are a source of excess calories which are being turned into fat (usually triglycerides), so the fat levels in your blood go up.


So, what is a
good diet to lower triglycerides?

Once you decide to have a better health, you should take as reference the following food groups, which would help you achieving a good diet to lower triglycerides.

1) A good diet to lower triglycerides – Beverages

Fresh fruit juice (limit to 4 oz. Per day); black coffee, plain or herbal teas; soft drinks with sugar substitutes; club soda, preferably salt free; cocoa made with skim mild or non fat dried milk and water (sugar substitute added if desired); clear broth. However, it's best that you drink mainly water.

2) A good diet to lower triglycerides – Meat & Fish

Among meats, fish is best, especially "safe," or less contaminated, fish such as summer flounder, wild (not: farm-raised!) Pacific salmon, croaker, sardines, haddock, and tilapia.

Choose lean meats (chicken, turkey, veal and nonfatty cuts of beef with excess fat trimmed ; one serving - 3 oz. of cooked meat) Also, fresh or frozen fish, canned shrimp, oysters).

No more than one serving of one of these per week. Shellfish are high in cholesterol but low in saturated fat and should be used sparingly. Meats and fish should be broiled (pan or oven) or baked on a rack.

3) A good diet to lower triglycerides – Vegetables

Most vegetables are not limited. One dark-green (string beans, escarole) or one deep yellow (squash) vegetable is recommended daily.

Cauliflower, broccoli, and celery, as well as potato skins are recommended for their fiber content. (Fiber is associated with cholesterol reduction).

It is preferable to steam vegetable, but they may be boiled, strained, or braised with unsaturated vegetable oil.

4) A good diet to lower triglycerides – Fruits

Eat three servings of fresh fruit every day (1 serving - 1/2 cup). Be sure to have at least one citrus fruit daily. Frozen of canned fruit with no sugar or syrup may be taken.

5) A good diet to lower triglycerides – Breads, Grains

One roll or one slice of whole grain or enriched bread may be taken, or three soda crackers or four pieces of melba toast as a substitute. Spaghetti, rice, or noodles (1/2 cup ) or 1/2 large ear of corn may be taken as a bread substitute.

In preparing these foods do not use butter shortening, use soft margarine. Also use egg and sugar substitutes. Choose high-fiber grains, such as oats and whole wheat.

6) A good diet to lower triglycerides – Fats, Oils

Use soft magarine: vegetable oils that are high in unsaturated fats (such as sunflower, soybeen, corn and cottonseed). Always refrigerate meat drippings to harden the fat and remove it before preparing gravies.

7) A good diet to lower triglycerides – Desserts, Snacks

Limit to two serving every day; substitute each serving for a bread/cereal serving; ice milk, water sherbet (1/4 cup) : unflavored gelatin or gelatin flavored with sugar substitute (1/2 cup); pudding prepared with skim milk (1/2 cup) ; egg white souffle ; unbuttered popcorn (1.1/2 cups).

8) A good diet to lower triglycerides – Others

For eggs limit egg yolks to two per week. However, use freely egg substitutes and egg white. You can use dried peas or beans (1 serving - 1/2 cup) as a bread substitute.

Eat nuts such as almonds, walnuts, and peanuts sparingly (1 serving - 1 tablespoon).

Use 1/2 cup of hot cereal or 3/4 cup of cold cereal per day. Add a sugar substitute if desired with fat-free or skim milk.

Always use 99% fat-free or skim milk, dairy products such as low fat cheese (farmer's, uncreamed diet cottage), low fat yogurt, and powdered skim milk.

You may use the following freely; vinegar, spices, herbs, non fat bouilon, mustard, worcestershire sauce, soy sauce, flavoring essences.

Please remember that moderation is the order of the day. All foods should be taken in moderation.

During your diet to lower triglycerides be sure to avoid sweets and to control the amount of carbohydrates you eat (starchy foods such as flour, bread, potatoes).

And best of all is to buy a good low-fat cookbook, such as the one published by the American Heart Association.

Source: www.all-about-lowering-cholesterol.com


Click here !!! to learn everything about a good diet to lower triglycerides, with Tom Venuto


Cholesterol in Numbers

A complete blood cholesterol profile test includes:

  • Total Cholesterol
  • LDL Cholesterol (bad cholesterol)
  • HDL Cholesterol (good cholesterol)
  • Blood Triglycerides

After 25 years old, you should verify your cholesterol level at least once every 5 years as a regular check-up.


Cholesterol Numbers / levels - Desirable

Total Cholesterol < 200 mg/dL (5.2 mmol/L)
LDL Cholesterol < 100 mg/dL (2.6 mmol/L)
HDL Cholesterol > 40 mg/dL (1.0 mmol/L)
Triglycerides <>



Cholesterol Numbers / levels - High

Total Cholesterol > 240 mg/dL (6.2 mmol/L)
LDL Cholesterol > 160 mg/dL (4.1 mmol/L)
HDL Cholesterol < 40 mg/dL (1.0 mmol/L)
Triglycerides > 200 mg/dL (2.3 mmol/L)

Source: National Cholesterol Education Program NCEP


Click here !!! to learn more about cholesterol levels and a good diet to lower triglycerides, with Tom Venuto


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