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Low Triglyceride diet
Lowering your
triglycerides usually does not require medication, and can
usually be accomplished with some healthy changes in your diet.
The dietary changes you need to make are a little different
than those you would make to get your overall cholesterol or LDL
down. Triglycerides are formed when the body converts either
fats or simple sugars into fats for transport throughout the
body. Because the body can make triglycerides from simple
sugars, any attempt to lower triglycerides through diet requires
the individual to reduce sweets and starches as well as the
usual reduction in transfats and saturated fats. The good news
about these dietary changes is that they will also reduce your
risk for developing diabetes and cancer.
To lower your
triglycerides try to make these changes:
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Reduce
weight. One of the best ways to reduce triglycerides is to
cut your total calorie intake. If you are overweight, this
should be a main priority. |
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Avoid
concentrated sweets like
sugar, honey ( there is NO truth to the myth that honey is
better because it is “natural”), syrups (especially high
fructose corn syrup often found in many food products like
cereals, candy, fruit juices, sodas, and other beverages),
molasses, and jams |
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Avoid other simple carbohydrates like white bread and white
pasta ( semolina). Substitute whole grain products instead
of refined flour products |
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Reduce fats.
Transfats and saturated fats can lead to higher cholesterol
and triglyceride levels. Transfats and saturated fats should
be substituted with monounsaturated and polyunsaturated fats
like Olive Oil or Canola Oil and fish should be substituted
for red meats as much as possible. |
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Reduce your
alcohol intake as much as possible. Alcohol can dramatically
increase you triglyceride levels so eliminating or
significantly reducing alcohol intake can help improve your
triglyceride number significantly |
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Get 30-45
minutes of cardiovascular exercise 3-4 time/week |
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