Lowering Triglycerides Recipes – 5 Simple Yet Delicious Choices!
The most important part of the long term successful management of triglycerides is dietary and lifestyle changes. When combined, they can effectively reduce the levels of these lipids in the blood by up to half. Changing a diet to successfully accommodate foods geared towards dropping the levels of triglycerides in the blood does not have to be bland or boring or tasteless, and there are many options for lowering triglycerides recipes to choose from. We have compiled five amazing recipes to consider that provide delicious ways to greatly reduce triglycerides levels.
Lowering Triglycerides Breakfast
1. Egg Sandwich: Eggs are associated with raising cholesterol when the yolks are included, but an egg white sandwich can be a great way to start the day. While oatmeal is one of the best inclusions into a triglycerides diet, the occasional egg sandwich as a breakfast treat provides a little bit of variety without compromising the level of fats in the blood and is one of many lowering triglycerides recipes that can be individualized based on taste preferences.
Recipe: Two egg whites can be scrambled in a small amount of trans fat free tub margarine and placed on whole wheat toast. Added to this are sliced tomatoes and spinach leaves. Both tomato and spinach are foods that are great to add to a diet to lower triglycerides. The tomatoes contain phenols that have been proven useful in this regard, and spinach is high in vitamin E, so it is also a great addition. Low fructose cantaloupe can be served alongside the egg white sandwich.
Lowering Triglycerides Lunch
2. Healthy Pizza: A low fat diet is incredibly important to the management of triglyceride levels because a diet rich in saturated fats and trans fats can elevate triglyceride levels significantly. As such, there aren’t many suitable lowering triglycerides recipes that include the Italian staple. But, having elevated triglycerides and adhering to a low fat diet doesn’t have to mean that pizza is a thing of the past.
Recipe: Start with a whole wheat crust. Refined simple sugars like white bread can rapidly elevate triglyceride levels, but a whole wheat crust provides a healthier form of carbohydrates that make a great pizza base. Add to the crust a no sugar added tomato sauce. Tomatoes are natural triglyceride reducers, so their incorporation into pizza provides added benefit, so pile them on. Use half the amount of cheese that would normally top a pizza pie and be sure to select low fat and part skim mozzarella to reduce fat intake. Top with turkey pepperoni and fresh veggies for a pizza worthy of any menu, not just one targeted at triglyceride reduction.
Lowering Triglycerides Dinner Main Course
3. Grilled Ahi Tuna: Fish is a well known staple among cholesterol lowering foods and its good relationship with blood lipids make it a commonly seen item among lowering triglycerides recipes. Ahi tuna provides Omega-3s that can dramatically lower triglyceride levels and it is also delicious.
Recipe: Marinate the tuna for about an hour in a blend of olive oil, sesame oil, two limes worth of juice, green onions and ginger. The filet should be cooked over direct heat from the grill initially. Once grill marks form on the first side of the tuna filets, they should be flipped and moved to a part of the grill that has indirect heat only and cooked for just a minute or two. Ideally, the filet should not be overcooked and remain very pink in the middle. This is essential to prevent dryness. The seasoned filet can be served over wilted spinach, a good source of vitamin E which has been shown to reduce triglyceride levels.
4. Seared Salmon: Omega-3 fatty acid foods are one of the most important additions to reducing the amount of the three molecule fats in the blood. And as such, many choices for lowering triglycerides recipes include the use of fishes like salmon. The benefits of the fish cannot be denied in terms of its being high ranking among Omega-3 fatty acid foods, but in terms of flavor, it can hardly be considered diet fare.
Recipe: Place two teaspoons of olive oil into a skillet and turn the heat on high. Season salmon fillets liberally with salt and pepper. Place them into the hot pan with their skin side down and then reduce the heat to medium and allow them to cook without moving them. After seven minutes they can be turned and cooked for an additional three minutes. It should be served promptly and can be accompanied by roasted asparagus, prepared in the oven with salt and pepper and baked for about twelve minutes.
Lowering Triglycerides Dessert Options
5. Low Sugar Dessert: Considering the importance that sugars play in spiking triglyceride levels, dessert can seem like a thing of the past for those with elevated levels of the blood fats. In fact, many people with high triglycerides stick to a hypoglycemic diet, where carbohydrates are measured and very limited. However, there are some great dessert options that won’t throw a low glycemic diet out of whack and still allow people with elevated three molecule lipid levels to enjoy a sweet treat following a good meal. Low triglycerides recipes for dessert options may be limited, but their taste potential certainly isn’t.
Fruit Kabobs are one dessert option for people with high triglycerides. Not all fruit is ideal for people on this type of diet, so low fructose options are best. Choices like cantaloupe and strawberries are great options and work well on a stick to provide a treat as pleasing to look at as it is to eat. Consider low fat yogurt for dipping or a low fat whipped cream.
Parfaits can provide a more decadent treat with creative substitutions serving in place of triglycerides enemies like pound cake and whipped cream. Greek yogurt spiked with honey and cinnamon can be used in place of the creamy filling and handfuls of homemade oatmeal granola can be incorporated for delicious crunch. Layering the parfait with berries and topping with yogurt can finish off the sweet treat.