Are you experiencing extremely high triglycerides symptoms and you want to know how to lower triglycerides naturally? Okay, in this article you will learn a 7-day diet to lower triglycerides.
Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl.
Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol (Low-Density Lipoproteins or LDL) and low levels of good cholesterol (High-Density Lipoproteins or HDL). Include healthy foods to reduce triglycerides.
The preferred amount of different fats and substances in our daily diet:
- Omega-6 fatty acids account for 5% to 10% of your daily caloric intake.
- Saturated fats should make up no more than 5% or 6% of your daily calorie intake. 2,000 calories a day.
- Trans fats should not be more than 1 percent of daily calories intake.
7-Day Diet to Lower Triglycerides
Remember, the low triglyceride diet mentioned below is just a sample. Every individual has different calorie demands. Consult your dietician to get a personalized plan of 7 days diet to lower triglyceride.
| Week Days | Breakfast | Lunch | Dinner |
| Day 1 | Classic oats with low-fat or plant milk, topped with berries and seeds. | Vegetable and lentil soup with whole-grain crackers. | Curry made with tofu, and butternut squash served over cauliflower rice. |
| Day 2 | Poached egg with salmon and whole-grain rye toast. | Sardines in a whole grain wrap with a salad from the garden and an oil-based dressing. | Brown rice with a stir-fry of chicken and vegetables. |
| Day 3 | Buckwheat pancakes with low-fat yoghurt and berries. | Avocado, spinach and tomato salad with black beans and quinoa. | Vegetable and bean chilli with a side of kale. |
| Day 4 | Whole-grain cereal with plant or low-fat milk and fresh fruits. | Barley wrap with tomatoes, lettuce and tuna. | Grilled salmon or mackerel with brown rice and steamed vegetables. |
| Day 5 | Poached eggs on whole-grain toast. | Chicken or tuna sandwich made with hummus,whole-grain bread and a garden side salad. | Grilled steak with mashed sweet potatoes and vegetables. |
| Day 6 | Whole grain toast with avocado and smoked salmon or a hard-boiled egg | Chickpeas and quinoa over a green salad. | Barley, vegetable, and chicken soup with whole-grain crackers. |
| Day 7 | Rolled oats with plant or low-fat milk and fresh fruits. | Garden side and sardine salad served on a whole grain bread roll. | Whole grain pasta with drained red kidney beans, tomato-based sauce, and a garden side salad. |
Other Ways to Lower Triglycerides in Our Diet
- Supplements to Lower TriglyceridesSoy protein supplements, garlic supplements, niacin and psyllium can help lower triglycerides.
- Exercises to Lower TriglyceridesBasketball, bicycling, jogging, kickboxing and soccer are some exercises which can help in lowering triglycerides.
Bottom line
To lower the triglycerides level, limit your sugar intake, follow a lower-carb diet, eat more fibre, exercise regularly, avoid trans fats, increase your intake of unsaturated fats and limit your alcohol intake.
FAQ
What is the best drink to lower triglycerides?
Green tea and soy milk are the best drinks to lower triglycerides.
What is the best alcohol to drink to lower triglycerides?
When you drink alcohol, it’s broken down and rebuilt into triglycerides and cholesterol in the liver. So, drinking alcohol raises the triglycerides and cholesterol in your blood. If your triglyceride levels become too high, they can build up in the liver, causing fatty liver disease.
Otherwise, red wine might offer the greatest benefit for lowering heart disease risk and death because it contains higher levels of natural plant chemicals — such as resveratrol — that have antioxidant properties and might protect artery walls.
Will Quitting alcohol lower cholesterol?
Cutting down on alcohol can help you to lower your cholesterol levels. It can improve your heart health and help prevent heart disease in other ways too, by helping to look after your liver, your blood pressure, your weight and your waist line.
What is the best beer for high triglycerides?
Red wine is thought to have heart health benefits exceeding other wines and forms of alcohol because grape skins have a high level of antioxidants, such as resveratrol, which helps increase levels of “good” cholesterol.
What foods raise triglycerides the most?
Bread, pizzas, pastries, pies, and cookies raise triglycerides the most.
What causes high triglycerides but normal cholesterol?
Certain liver diseases can sometimes cause high triglycerides levels when you have normal cholesterol. Typically, they affect how your liver produces triglycerides and how your body uses them. Liver diseases that are thought to contribute to high triglyceride levels include: Alcoholic fatty liver disease.
This article above expounds all you need to know about the 7-day diet to lower triglycerides and more.