The Best Diet For Lowering Your Triglyceride Levels

If your triglyceride level is too high, you're at greater risk for heart disease, stroke and an inflammatory condition of the pancreas called pancreatitis. Fortunately, changing what you eat can help bring your "too high" triglyceride level back into range. But what should you eat if you have increased triglycerides? Find out what the best triglyceride-reducing diet is.

What's the Best Diet to Lower Triglycerides?

Most people think they need to reduce fat in their diet to bring their triglyceride level down. A diet containing the wrong types of fat isn't healthy, but carbohydrates are the main culprit when it comes to elevated triglyceride levels. If triglycerides are a type of fat, why is a higher carbohydrate diet bad for people with high triglycerides?

People who have an elevated triglyceride level often have problems with insulin resistance, where their body doesn't respond well to the insulin they produce - and insulin resistance is linked with higher triglyceride levels. Not all carbohydrates are bad. It's primarily ones that cause large insulin spikes - the so-called high-glycemic carbs such as those found in most processed and packaged foods, white rice, and foods made from white flour.

Cutting back on these foods and replacing them with vegetables and lean protein sources helps to lower triglyceride levels in most people. Some people with high triglyceride levels are sensitive to the fructose in fruits - so limit fruit, especially fruit juice if you have a high triglyceride level. Stay away from alcohol too, not only does it contain too many rapidly-absorbed carbohydrates, it has a bad effect on triglyceride levels independent of its carb content.

Don't Ignore All Fats in a Triglyceride-Reducing Diet

Some fats are good for people with high triglyceride levels. The omega-3 fatty acids in fish oils are an example. Studies show that taking three 1,000 gram fish oil capsules a day helps to lower triglyceride levels. An omega-3 supplement is safe for most people except for those on blood thinners and people with a history of a bleeding disorder. The key is to avoid saturated fats and trans-fats and replace them with monounsaturated in olive oil and nuts and polyunsaturated fats in fish, nuts and seeds.

Calories Count Too

If you eat too many calories, your weight may go up, and your triglycerides will too. Cut back on calories if you're carrying around too many pounds and have an elevated triglyceride level.

The Best Diet to Lower Triglycerides: The Bottom Line?

Choose complex carbohydrates primarily from vegetables - and eat them with a lean protein source. Whole grains are acceptable, because they have fiber, but don't overdo it. Even whole grain foods in large quantities can raise triglyceride levels. Choose your fats wisely too. Enjoy a variety of nuts, seeds and fatty fish to help bring your triglyceride levels down. Finally, get at least 30 minutes of aerobic exercise each day.

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Cinergy Health & Life Insurance Agency is dedicated to providing quality health and life insurance plans for people in a variety of life situations. For more information on a selection of health and insurance topics, visit the Cinergy Health & Life website at http://www.cinergyhealth.com .

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