Diet to Lower Triglycerides and Raise HDL Cholesterol Tips
Diet is one of the most important considerations to lowering triglycerides. In fact, even when medication is used to reduce the amount of the fatty lipids in the blood, a triglyceride lowering diet is still often implemented. This is because of the incredibly vital role that a healthy diet plays in managing spikes in triglycerides and lowering their overall quantity. A proper triglyceride lowering diet will require the avoidance of some foods that are known to increase their levels, as well as adding in specific foods that have been shown to lower their levels. Maintaining a diet to lower triglycerides is not difficult, but does often require some lifestyle changes and the giving up of some potentially favorite foods.
Fats are particularly problematic for suffers of high triglycerides and they should be drastically limited. While not all fats are bad, trans fats and saturated fats are at the top of the stay away list. A low fat diet that removes items like fried foods, potato chips and high fat dairy can provide a reduced level of triglycerides. This same low fat diet has another added benefit as well, and that is reducing the risk of weight gain and subsequently, obesity. Obesity is a major risk factor for elevated triglycerides levels. Cutting out foods that are high in fat and adhering to a low fat low sodium diet can be an important part of a diet to lower triglycerides.
The avoidance of simple carbohydrates is also essential to managing triglycerides levels. Sugars can have a drastically negative effect on triglycerides, causing instant spikes to the point that the blood turns milky in consistency and hue. Foods like donuts, candies and cakes can contribute to this and they should be avoided as a part of a diet to lower triglycerides. Alcohol, known for its high calorie and high sugar content, should be avoided entirely on a triglycerides diet. Indulging in alcohol can have a severely negative impact on the levels of these lipids in the blood.
It is not all avoidance when it comes to a diet targeted at reducing triglycerides. There are some important foods to ensure are added into the diet as well. Omega-3 fatty acid foods like certain types of fishes and shellfishes are good choices, as are walnuts (in moderation). Adding if fishes like salmon and mackerel are good choices and so is albacore tuna (skip the mayonnaise of course). Sushi and shellfish can also be considered as good dietary additions too, making for a wide variety of Omega-3 fatty acid foods to choose from. These ingestibles are also considered great cholesterol lowering foods that can reduce bad LDL cholesterol and raise good HDL cholesterol providing added benefit to a diet to lower triglycerides.
Fiber can play an important role in reducing triglycerides and raising good cholesterol as well. And therefore adding in more whole grains like oatmeal and bran are great additions to a triglycerides reduction diet. Additionally, since they replace enriched and over processed “white foods” like white bread and rice that can raise triglycerides, they can have a dual effect on the body. Complex carbohydrates are also associated with weight loss, therefore indirectly reducing the risk of weight gain.
A diet to lower triglycerides when combined with healthy lifestyle changes like adding in extra physical activity and exercise can often be enough to manage higher than desirable levels of the lipids. But, sometimes extra help is needed. Vitamins for triglycerides may be an option when diet alone is not enough. One of the most popular supplements for managing triglyceride levels and increasing HDL cholesterol is fish oil, but there are other options too. B5 is considered and important option among vitamins for triglycerides management, and with medical advice, can be safely incorporated into a diet to lower triglycerides for an added benefit. Vitamin B5 has also been associated with lowering bad cholesterol too.
Reducing triglycerides can have a major impact on heart health and dramatically reduce the risk of heart disease and complications like heart attacks and strokes. Management through diet is one of the simplest and most effective ways to achieve this. When combined with proper medical care and monitoring and medications if necessary, it is possible to eat the way to heart health and reduce the risk of potentially serious health concerns down the road.