Triglycerides are the most common form of fat in the body and can seriously increase the risk for heart disease. As is becoming increasingly common since more people are spending their days in front of a computer screen, when your body doesn't burn all the calories that you consume, it stores them as triglycerides. It's important to make sure that your daily diet is helping this situation rather than making it worse. Switching your diet to lower triglycerides and including healthier components can go a long way in the battle for heart health. When your diet isn’t providing quite enough, an Omega-3 dietary supplement can help fill daily requirements. Shop for foods to lower triglycerides and avoid the bad ones with our MegaRed approved shopping list:
Foods to Lower Triglycerides:
Salmon: Salmon is an essential component in any diet to lower triglycerides. Fatty fishes, such as salmon and albacore tuna, are rich in long-chain Omega-3s and have been shown to help lower triglycerides. Aim to replace at least two of your weekly meals with a nice helping of this delicious fish.
Black Beans: Beans are a great source of fibre and keep you fuller for longer. However, a lot of canned beans have added sugar which can make triglycerides sky rocket. Black beans are one of the highest-fibre beans on the market and come with no added sugar.
Grapes: When dealing with foods to lower triglycerides, fresh fruit is another must. Some fruits are much better than others, but either way, the more fresh produce in your diet, the better. Shop for fruits like apples and melons, which are high in fibre, as well.
Olive Oil: Besides adding a little flavor to the meal, olive oil is also rich in monounsaturated fat, which helps to lower triglycerides. When you cook, try replacing butter with a few tablespoons of light olive oil instead, to make a health conscious difference.
Spinach: A great source of fibre and low in calories, spinach is a natural triglyceride reducer. In fact, it's chock full of alpha-lipoic acid that has the ability to reduce triglycerides in your bloodstream. Add a generous handful of spinach to your salad, or sauté a hefty helping of spinach in olive oil for the perfect side dish.
Foods to Avoid:
Starchy Veggies: Starch breaks down to glucose and the excess glucose changes to triglycerides. While you may think to cut out things like bread and pasta, sometimes fresh vegetables can be just as bad. Try to limit your intake of starchy vegetables like corn, peas, potatoes, squash and zucchini. If you're in the store and unsure of what may be a starchy vegetable, remember that non-starchy vegetables are typically the flowering part of the plant – although this isn’t an all-encompassing rule! Aim for vegetables like lettuce, broccoli, cucumbers and peppers.
Alcohol: A little red wine may be good for your heart but too much can raise your triglyceride levels. Alcohol contains high amounts of sugar and tons of empty calories, which for some people can have an instant effect on triglycerides.
Coconut: While it may be sweet and hydrating, coconut is high in saturated fats and should be avoided by anyone trying to lower their triglyceride levels.
High-Fat Meats: Red meat in particular is filled with saturated fat, and commercially-prepared meats or fried meats are high in trans-fat. You don't have to give up meat completely, but do what you can to trim out any non-lean cuts.