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Top 10 Foods to Prevent High Triglycerides
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What You Should Know
The body converts unused calories into triglycerides which are stored in fat cells. Hormones release the reserved triglycerides when the body needs energy in periods between meals. Ingesting more calories than are burned increases the risk for high triglycerides. This increases the risk for heart disease. Beside regular exercise, a diet of foods low in fat and higher in complex carbohydrates can help prevent this condition. Photo: Getty Images
Salmon
One source of triglycerides is from fat in foods. Substitute fish, such as salmon, for red meat. Fatty cuts of meat are high in saturated fat. Of the three main sources of nutrients, fat provided more calories than protein and carbohydrates. Salmon is rich in omega-3 fatty acids, low in saturated fat but higher in monounsaturated fat. Photo: Getty Images
Olive and Canola Oils
Olive and canola oils are sources of monounsaturated fats. Use these oils in place of butter, coconut and palm oil, which are saturated fats. The body derives triglycerides from the fat in all fat sources such as saturated, unsaturated and trans fat. However, monounsaturated fats have the additional benefit of lowering LDL or “bad” cholesterol. Photo: Getty Images
Low-fat Milk
Substitute low-fat milk for whole milk. Whole milk is another source of saturated fat. Less fat in the diet reduces the risk for the development of high triglycerides and high cholesterol. Photo: Getty Images
Broiled or Grilled Chicken
Chicken is a low- fat source of protein. The body synthesizes triglycerides from protein. It digests protein more slowly and is provided with a steady and sustained source of energy. The body is less likely to covert calories from protein into triglycerides. Substitute broiling or grilling for frying because the frying process is a source of trans fat. Photo: Getty Images
100 Percent Fruit Juice
Fructose occurs naturally in fruit and is the source of sugar in 100 percent fruit juice. The body synthesizes triglycerides from carbohydrates such as sugar. To prevent high triglyceride levels, limit the daily intake of fruit juice to 4 ounces because 12 ounces of orange juice contains 8 teaspoons of sugar. Photo: Getty Images
Water
Drinking water throughout the day is a better thirst quencher than soda, sweetened drinks and fruit juice if you want to prevent high triglyceride levels. Water is the ultimate sugar-free beverage. There is nothing in water that the body can convert into triglycerides. Photo: Getty Images
Oatmeal
Oatmeal is a source of complex carbohydrates which provides the body with a steady and sustained source of energy. The unused calories from complex carbohydrates are less likely to be stored as fat than calories derived from simple carbohydrates such as those found in a donut. Photo: Getty Images
Whole-grain Bread
Whole-grain bread is another good source of complex carbohydrates. Baked goods made from white flour are sources of simple carbohydrates. Limit caloric intake because excessive calories even from healthy food choices are converted to triglycerides and stored as fat. Photo: Getty Images
Fruits and Vegetables
A diet to prevent high triglycerides should include at least three daily servings of vegetables including one leafy green vegetable and one yellow vegetable, such as squash. Preferably, steam the vegetables and if adding a fat source, use an unsaturated fat such as olive oil. Include at least 2 cups of fruit in the daily diet. If using frozen or canned fruits, avoid products with added sugar or heavy syrup. Photo: Getty Images
Egg Whites
Egg whites are a healthy substitute for eggs when trying to lower triglyceride levels. Eggs, particularly egg yolks, are a concentrated source of cholesterol and saturated fat. The aim should be to limit daily cholesterol intake to no more than 300 mg or 200 mg if you have been diagnosed with heart disease. Sources: MayoClinic.com: Triglycerides: Why do They Matter? http://www.mayoclinic.com/health/triglycerides/CL00015/NSECTIONGROUP=2 The World’s Healthiest Foods: Salmon, Chinook http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=20 Hooked on Juice.com: The Facts on Fruit Juice and Sugar http://www.hookedonjuice.com Photo: Getty Images
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