7-Day Diet To Lower Triglycerides – Complete Guide

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High triglyceride levels could indicate health issues. Food choices in a 7-day diet to lower triglycerides are just one of numerous factors that impact the level of triglycerides. Doctors might advise someone to alter their diet to lower triglyceride levels.

This article examines triglycerides and how to lower them with a 7-day diet. Let’s begin.

What Are Triglycerides?

Triglycerides are fats (lipid molecules) stored in fat cells that move throughout the bloodstream. They play various body functions, including managing body temperature, creating energy, and facilitating multiple metabolic functions. 

High triglycerides, particularly when coupled with other risk factors like obesity and hypertension, can be linked with the chance of being a victim of heart disease or stroke.

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Levels of triglycerides over 200 mg/dL are deemed to be high, and levels of more than 499 mg/dL are considered to be extremely high. Healthy triglyceride levels are under 150 mg/dL in adults. If you are at risk of developing a cardiovascular disease, the level should be below 100 mg/dL.

Though the liver creates triglycerides during its everyday metabolic process, most of the triglycerides in your body originate from the food you consume. So, changing your diet and lifestyle could be an excellent method to reduce triglycerides.

Why Lowering Your Triglycerides Matter

Lower triglyceride levels are just one of the many indicators that indicate improved health. On the other hand, high levels of triglycerides are linked to many health conditions, which include the following:

    • Studies have shown that high triglyceride levels can harm cholesterol levels, increasing the number of atherogenic (plaque-forming) cholesterol particles circulating in the blood. As time passes, this could create plaque within blood vessels (a process called atherosclerosis) and boost the risk of suffering an attack on the heart.
  • Obesity

A study revealed that about 80 percent of overweight or obese people had triglyceride levels of more than 150 mg/dL. This indicates that obesity and high triglyceride levels can be closely related. However, the reverse is true, too—when we shed weight, our triglycerides tend to decrease dramatically.

  • Metabolic Syndrome

The frequency of triglyceride levels greater than 150 mg/dL is almost twice as high for those with metabolic syndrome. Metabolic syndrome is a disorder usually identified when a person suffers from elevated blood pressure, blood sugar levels, excess belly fat, and cholesterol levels.

  • Visceral Fat In Excess (Fat Around Organs)

Excessive body fat is linked with elevated triglyceride levels; however, visceral fat is an even more significant contributor to subcutaneous fat (fat found beneath the skin instead of close to essential organs).

    • If thyroid hormone levels drop, cholesterol and triglycerides remain in the blood for a longer period, increasing the chance of developing heart disease and the build-up of fatty plaque inside the arterial walls.
  • Kidney Disease

Triglyceride levels exceeding 200 mg/dL can be found in approximately 50% of patients suffering from chronic kidney disease. It is often due to diabetes or high blood pressure.

  • Rare Genetic Disorders

Alarmingly high triglyceride levels ( greater than 1000 mg/dL) or chronically high levels of triglycerides, which aren’t easily explained by lifestyle or dietary causes, are often associated with uncommon genetic variations. In the majority of cases, high triglyceride levels can be controlled with changes in lifestyle and diet.

It could be a concern initially due to all the health issues associated with high levels of triglycerides. However, it’s not something to rush to the hospital with. Similar to other biomarkers, the blood triglyceride payoff must be taken in conjunction with a myriad of other measures that have been validated for a precise evaluation of one’s overall health condition.

However, triglyceride levels offer additional vital information. The strong relationship between blood sugar, triglycerides, cholesterol, and several of the diseases mentioned above will give us a more precise picture of what triggers high triglyceride levels.

Sample 7-Day Diet to Lower Triglycerides

You’ll consume less calories on this 7-day diet to lower triglycerides. You can alter portions to give more calories based on your requirements. It should be a mixture of carbohydrates (whole grains) as well as protein (non-meat and meat) as well as calories (mostly healthful). 

Try to include as numerous fresh fruits and veggies as you can. You can keep them in the freezer or preserve them towards the end of summer for use year-round.

Day 1 

  • Breakfast: spinach and Feta Omelette with a green
  • Lunch: Ham, Swiss cheese, and lettuce sandwich
  • Snack: Two cups of air-popped popcorn sprayed with garlic powder, pepper, paprika, and low-sodium seasoning salt, and one cup of strawberries.
  • Dinner: Bell peppers stuffed with Turkey mince, cheese and

Day 2

  • Breakfast: The day’s breakfast is salmon, Whole grain rye bread, and an egg poached.
  • Lunch: Sardines in a whole wrap of grains, served with a garden salad and an oil-based dressing.
  • Snack: An egg boiled with fresh, ripe fruit.
  • Dinner: Stir-fry chicken and vegetables along with brown rice.

Day 3

  • Breakfast: pancakes of buckwheat topped with low-fat yogurt as well as berries.
  • Lunch: Avocado, spinach, and tomato salad, including black beans and Quinoa.
  • Dinner: Bean and vegetable chilli, served with Kale.
  • Snack: Celery pieces and almond butter are needed.

Day 4

  • Breakfast: 1 Slice of brown bread that has been toasted + 2 boiled egg whites + 1 cup of low-fat milk.
  • Lunch: Pulav rice made of veg and soy chunks 1 cup plus 1 cup of tomato curry 1 cup low fat curd and salad
  • Snak: 1 cup moong dal sprout salad
  • Dinner: 2 roti/ Chapati Ladies finger sabji 1/2 cup.

Day 5 

  • Breakfast: Oatmeal overnight, topped with blueberries, cinnamon, and
  • Lunch: Baked sweet potato, garnished by black beans and a chunky salsa. It’s served with corn tortillas.
  • Snack: Vanilla Greek yogurt drizzled with honey and sprinkled with half a cup of berries, 1 cup of fresh fruit salad composed of strawberries, grapes, bananas, kiwi, and mango pieces.
  • Dinner: Steamed cod, sauteed veggies with spiced brown mustard

Day 6

  • Breakfast: Oats for breakfast with almond milk. Add cinnamon and the banana.
  • Lunch: Chicken wrap grilled and made with whole grain tortilla, lettuce, tomato, and mustard.
  • Snacks: Pumpkin seeds roasted or pear slices topped with almond butter
  • Dinner: Grilled salmon served with roast Brussels sprouts, wild rice

Day 7

  • Breakfast: Oats rolled with low-fat or plant milk. Topped with fresh fruits.
  • Lunch: Sardine salad served on bread rolls made of whole grain served with salad from the garden.
  • Snack: Strawberries.
  • Dinner: A whole grain pasta dish with tomato-based sauce, drained kidney beans, and a salad from the garden.

Food Items To Limit In 7-Day Diet To Lower Triglycerides

Fat consumption in a 7-day diet to lower triglycerides should be limited because the quantity of fat-containing molecules in the blood is high in this area. A limited use of cooking oil is recommended. Utilizing olive oil, vegetable oil, and coconut oils are recommended.

  1. Intake of junk food and deep-fried food (including home-cooked snacks) must be eliminated.
  2. Complex dairy products such as margarine, cheese, and butter are not recommended since the fat content in these foods tends to be deposited in the body and could contribute to general health issues.
  3. Ghee consumption is permitted but in significantly smaller quantities and a lesser amount (1 teaspoon per day).
  4. Full-fat milk is not recommended. Skim and toned milk is the desirable choice in its place.
  5. Eating animal protein (like egg yolks, fatty chicken buff, beef, red meat, and pork) is not recommended and should be compensated by the intake of pulses (daal and products made from dal).
  6. Consumption of processed meats like bacon, sausages, processed hot dogs, meats, salami, etc., should be avoided.
  7. Refined wheat products (such as pasta, maida pasta, spaghetti noodles, etc.) must also be consumed.
  8. Desserts and ice creams are supposed to be less (like the blood sugar level).
  9. Carbonated drinks, alcohol-based beverages, packaged drinks, energy drinks, and fruit juices should be avoided from a daily diet.

Food Items To Add In 7-Day Diet To Lower Triglycerides

    1. Legumes: Legumes, such as lentils, peas, and beans, can reduce LDL levels and are a great source of plant protein.
    2. Nuts, particularly almonds and walnuts, contain protein. They’re exceptionally high in L-arginine, an amino acid that assists in making nitric oxide, which helps control blood pressure.
    3. Fatty Fish: Fatty fish contain high levels of omega-3 fatty acids. They’ve also been associated with a lower risk of stroke and heart disease.
    4. Whole grains, especially Oats and Barley Oats, contain beta-glucan, a form of soluble fiber that aids in lowering cholesterol levels. Barley: It is also rich in beta-glucans that can reduce LDL cholesterol.
    5. Fruits and berries contain bioactive substances that help prevent heart disease and other chronic diseases because of their anti-inflammatory and antioxidant properties. Consuming berries and grapes rich in plant-based compounds may improve HDL cholesterol levels and reduce LDL cholesterol.
  • Dark Chocolate and Cocoa 

Flavonoids in cocoa and dark chocolate are known to decrease blood pressure and LDL cholesterol while increasing HDL cholesterol.

  1. Garlic: Garlic contains allicin and other plant-based compounds that can LDL cholesterol and fondly Foods: There is evidence to suggest that soy products can reduce heart disease risk factors, particularly in those with high cholesterol.
  2. Vegetables: They are rich in antioxidants and fiber and low in calories, which makes them a good choice for people who want to stay healthy. Pectin-rich vegetables include okra, eggplants, carrots, potatoes, and okra.
  3. Tea: Catechins could benefit your heart in various ways. They stimulate nitric oxide, which is vital for maintaining healthy blood pressure. They also block cholesterol absorption and synthesis and stop blood clots from occurring.
  4. Dark Leafy Greens: Dark leafy greens are high in carotenoids, including lutein, and are associated with a lower risk of stroke and heart disease.
  5. Extra Virgin Olive Oil: Olive oil is the main element of the healthy heart Mediterranean diet. It is rich in monounsaturated fatty acids and antioxidants that are healthy for your heart.

Make The Best Triglyceride Diet Better

If you’re not seeing the payoff you’re looking for, try some of these ideas alongside the 7-day diet to lower triglycerides.

  • Focus On Weight Loss

If you are obese or overweight, losing between 5% and 10% typically pays off with a twenty percent reduction in triglycerides, a 15 percent reduction in LDL-C, and an 8% to 10 percent improvement in HDL-C. This is a win-win scenario for your overall health.

One of the most efficient methods of losing weight is to follow a calorie-restricted ketogenic eating plan. 

  • Eat More Fiber

In seven studies comparing high-fiber diets with low-fiber diets, the levels of triglycerides decreased by 8 percent in high-fiber groups. 

The same pattern emerges even when the high-fiber diet contains many more carbohydrates than a moderate-carbohydrate low-fiber diet.

This does not mean you should switch to a ketogenic diet instead of a high-fiber diet. Ketogenic eating, mainly Mediterranean-style ketogenic, offers a far better payoff than high-fiber foods.

Additionally, you can enjoy all the advantages of fiber even while following a ketogenic diet. 

  • Supplement With Niacin

The naturally occurring B vitamin reduces triglycerides between 20 and 50 percent and boosts “healthy” HDL cholesterol levels. It is crucial to consult your doctor before taking niacin supplements. You’ll need to select the appropriate supplement and ensure it doesn’t affect your other medications or supplements.

  • Exercise

Numerous studies have revealed that most active people have the lowest fasting triglyceride levels. For instance, people who ran for 10 miles every week showed an average of 20% lower Triglyceride fasting level than men who sat at a desk, and people with more active levels (>20 miles of running weekly) have the lowest median fasting triglyceride levels (~86 mg/dL).

The positive side is that even if you do not enjoy jogging, it is possible to see the payoff from walking. 

Studies of overweight individuals who had higher triglyceride levels at baseline saw significant reductions in triglycerides (26 percent) when they walked at a steady speed for 12 miles every week for six months. For these results, you only need to walk around thirty minutes at a fast pace each day.

  • Include Nuts In Your Diet

Nuts offer an abundance of fiber and healthy fats, which benefit from reducing blood triglycerides.

A review of 61 studies about the effect of nuts on our health found that each serving of nuts reduced the triglycerides level by 2.2 mg/dL. Another survey of epidemiological studies showed that you’ll reap the most health benefits if you consume 3-7 servings of nuts each week.

Here are some recipes to include more nuts into your diet:

  • Keto Biscuits with walnuts and Zucchini
  • Cinnamon Blondie Pecan Bars
  • Low Carb Macadamia Nut Brownies
  • Pistachio and Pumpkin Chocolate Muffins
  • Eat More Garlic

Garlic has powerful anti-inflammatory properties that can boost cholesterol and triglyceride levels. Garlic extract’s triglyceride-lowering effects have been confirmed in several animal studies.

  • Supplement With Curcumin

Curcumin is an anti-inflammatory chemical found in turmeric. It has been discovered to have numerous beneficial effects on our bodies. 

One of its advantages could be reducing blood triglycerides. Indeed, a 2012 study showed that a small amount of curcumin may significantly decrease blood triglycerides.

Takeaway

In a nutshell, “How can you lower the triglycerides naturally?” is one of the most frequently requested questions that can be addressed through a 7-day diet to lower triglycerides changes, regular exercise, and, in some instances, supplements. 

Implementing a balanced diet similar to the 7-day program provided and other lifestyle modifications can lower triglyceride levels and increase overall health. Make sure to speak with a well-qualified health professional for personalized advice and assistance.

FAQ

What Kind Of Diet Is Perfect For Reducing Triglycerides?

What diet is perfect for reducing triglycerides? Switching saturated to unsaturated fats is an excellent option. Unsaturated fats are found in many foods, including vegetable oils, seeds and nuts, fish oils, and avocados.

What Are The Excellent Snacks To Lower The Level Of Triglycerides?

Flaxseed oil, ground flaxseed (keep refrigerated), Walnuts, and soy-based products like soy milk, tofu, dark greens, and leafy greens are beneficial. Other seeds and nuts, such as almonds, pecans, pistachios, sunflower seeds, etc., are also beneficial.

How Fast Can Diets Lower The Level Of Triglycerides?

How fast can diets lower the level of triglycerides? A study of 12 random controlled studies found that those who ate a diet with fewer carbs generally experienced a decrease in triglyceride levels after 6, 12, or 24 months. In these studies, the levels of triglycerides decreased most after six months of starting a calorie-reduced diet.

Do Bananas Help Lower Triglycerides?

Bananas

Bananas are an excellent natural energy source, aid digestion, and control blood sugar levels. Besides their health benefits, bananas have also been proven to lower triglyceride levels. Research has shown that consuming bananas decreases blood triglyceride levels.

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