7-Day Diet to Lower Triglycerides

Triglycerides play a vital role in our body to manage our metabolism. However, when their level becomes high in the bloodstream it may lead to several diseases such as atherosclerosis. But you don’t have to worry about it at all there’s a remedy for everything, so here you need to know about 7-day diet to lower triglycerides.

What are Triglycerides?

Triglycerides are a form of fat that provide energy for your liver, muscles and fat cells. When you eat more calories and your body does not burn it, then extra energy stores in fatty tissue stores it. Triglycerides help to develop this fatty tissue. When triglycerides release through your blood stream to cells it burn as fuel. Remember that too much of extra storage of fat may lead to heart disease and diabetics. Too much of triglycerides may reinforce due to excessive stress, consumption of too much alcohol, obesity, smoking, lack of physical activity and if you are diabetics. Give yourself sometime to follow Diet for triglycerides.

What are Healthy Levels of Triglycerides

Triglyceride levels can be classified as normal, borderline normal, high and very high. However, it does vary for adults, teenagers and children.

For adults

In case of adults, triglyceride levels fall under the following categories:

●      Healthy/ normal

Below 150 milligrams per deciliter (mg/dL)

●      Borderline high

Ranging from 150 and 199 mg/dL

●      High

Ranging Between 200 and 499 mg/dL

●      Very high

Above 500 mg/dL

For teenagers ageing between 10- 19 years

In case of teenagers and adolescents, triglyceride levels fall under the following categories:

●      Healthy /normal

under 90 mg/dI

●      Borderline high

Ranging between 90 to 129 mg/dl

●      High

over 130 mg/dl

For children under the age of 10 years

For children who are under ten years, triglyceride levels are classified as follows:

●      Healthy /normal

Under 75 mg/dl

●      Borderline high

Ranging from 75 to 99 mg/dl

●      High

over 100 mg/dl

Reasons Behind Triglycerides

1. Poor diet is the major reason of triglycerides.
2. Too much of carbohydrates consumption such as sugar.
3. Another source is consumption of alcohol is the reason of high triglycerides in the body.

Read on this content to know about 7-day diet to lower triglycerides. you should follow

We make number of choices to eat food every day. Your diet plays a major role to offer you a healthy life. A high saturated fat diet, added sugars, refined carbs may increase your triglycerides levels. On the contrary diet in healthy fats, whole grains, lean proteins will help you to lower down triglycerides level. 

If you want to know about 7-day diet to lower triglycerides, then you are at the right place. Dt, Priyanka Jaiswal will help you to guide you with this diet plan.

Foods to Reduce Triglycerides

Following foods will help to lower triglycerides- they are as follows-

Oily fish-

Oily fish contain omega-3 fatty acid. This is a heart healthy kind of fat. These are polyunsaturated fatty acids that body won’t make, hence it should be developed through diet/food. Omega-3 fatty acids are a good source of essentials that will help to lower triglyceride levels, prevent bad plaque buildup and boost healthy cholesterol. You should go for 7-day diet to lower triglycerides.

Vegetables-

contain soluble and insoluble fibers which are high in amount. They are very good to lower triglyceride levels. Fiber combats carbohydrates and fat from digesting rapidly, it slows down the absorption process and keep triglycerides low in your blood.

Fruits-

Eating lots of fruits is good for your heart. This will help to maintain a healthy weight. Gaining weight may increase the risk of buildup cardiovascular disease. Thus, it’s important to manage it with 7-day diet to lower triglycerides. Fruits, especially berries, are very good to improve heart health. This combat free radicals that cause inflammation and cell damages. Berries are rich in anti-oxidants.

Low-Fat Dairy Products-

such as cheese, milk, yoghurt is rich in calcium and its low in saturated fat. This means it will not influence bad cholesterol levels. 

High Fiber Whole Grains-

whole grains include fiber, vitamin B, antioxidants, they will help to lower triglycerides. consuming whole grains can help to minimize the risk of cardiovascular disease. Whole grains are rich in nutrients that will prevent plaque buildup and help to unclog arteries.

Healthy Fats-

are the best food for a healthy heart. Healthy fats contain monounsaturated and polyunsaturated fatty acids. This will help to reduce triglyceride levels.

Finally, 7-day diet to lower triglycerides will offer you to lower down your triglyceride levels.

One of the major factors for high triglycerides is obesity. The foods you eat on a daily basis can either make or break your cardiovascular health. If you are overweight and continue to consume foods high in fat, then you are surely walking on thin ice. Without a second thought go for a 7-day diet to lower triglycerides.

Triglycerides are a kind of fat present in the food.

All 25 Foods to Lower Triglycerides are

1. Oat- Oats are consist of fibers. Fiber rich foods take time to digest, so this will prevent spike of blood sugar levels, that minimize release of triglycerides and develop an essential triglycerides diet.

2. Cauliflower- contains fibers and it has less carbs. Hence, this can be added to your diet.

3. Blueberries- Blueberries rich in fiber and antioxidants. It contains less sugar. You can prepare yoghurt or oatmeal smoothie and use it as topping.

4. Spinach- is rich in vitamins and its known as to lower triglycerides. you can make it in egg omlette, stews and salads preparation.

5. Bananas – are good source of minerals and potassium. It will fulfil your sugar cravings.

6. Strawberries- the nutritional value of strawberries will lower the triglycerides.

7. Broccoli– this will surely lower triglycerides. you can simply roast it and add to your diet plan.

8. Cabbage- it comes under cruciferous vegetables and is a good source of vitamin K. you can add it with any vegetables.

9. Salmon- it contains omega3 fats. It is a good source of protein and easily able to lower triglycerides.

10. Sardines- its full of omega3, fatty acids, proteins and calcium.

11. Olive oil- it has healthy fat and antioxidants. You can add it with salad or vegetables.

12. Beans and legumes – are excellent sources of protein and fiber. You can have it regularly.

13. Avocado- Avocado is rich in fat and fiber. It has the capacity of manage the blood sugar level and lower triglycerides.

14. Brown rice- this will help to reduce triglycerides, adding it in your meal plan will be beneficial.

15. Citrus fruits- rich in flavonoids and soluble fibers. That will develop the good cholesterol (HDL) and reduce triglycerides and bad cholesterol (LDL)

16. Nuts- is good source of monounsaturated fats, fiber and omega-three fatty acids that will reduce triglyceride levels.

17. Green beans- known as string beans. It has less sodium and maximum number of fibers.  This will keep your heart healthy and manage your triglyceride levels.

18. Low-fat dairy products- such as milk and yoghurt can easily reduce triglycerides.

19. Quinoa- is a gluten-free grain and rich in high nutritional value. Its lower triglycerides

20. Barley- It is a grain that minimize bad cholesterol and triglycerides. It is rich in fiber, molybdenum, manganese and selenium as a whole grain.

21. Arugula- Arugula is avegetable and its low in fat, calories and carbohydrates. Its rich in vitamin and reduce triglycerides. This will block the fat deposition in the liver and prevent fat going to the blood stream.

22. Kale- you can add kale in soup and vegetables.

23. Brussels sprouts- it’s a good source of nutrient vegetables that can reduce triglycerides.

24. Raspberries-its low in fat and you can add in your diet.

25. Fish- is the best source of omega3 fatty acid and it plays a vital role to reduce triglycerides.

If you are following 7-day diet to lower triglycerides, then avoid some foods-that are as follows-

Starchy vegetables, baked beans with sugar/pork, too much of fruits, canned fish, alcohol, coconut, starchy foods, honey/maple syrup, sugary drinks, baked goods, high fat meat, butter/margarine.

Do Triglycerides Matter?

High triglycerides will lead to unhealthy condition called metabolic syndrome. It will lead to illness like-

1. Low HDL “good” cholesterol
2. High blood pressure
3. Belly fat
4. High blood sugar

Metabolic syndrome majorly increases your chances of getting you to heart disease, stroke, and diabetes. During 7–day diet to lower triglycerides eat right fat such as avocado, walnuts, chicken without skin, olive oil. Say NO to trans fats that are present in French fries, crackers, cakes, chips etc.

Instead of red meat eat fish. Eat fish twice a week. Replace burger and steak with fish. Choose Salmon, mackerel, herring, lake trout, albacore tuna, and sardines. These are all high in omega-3s.

Include Walnuts, Flaxseeds, Spinach, Kale, Brussels, sprouts, Salad, greens Beans in your diet. By adopting 7-day diet to lower triglycerides You will able to minimize triglycerides.

Convert your habits by eating right food and follow 7-day diet to lower triglycerides.

Even if your triglyceride level is normal, you can follow 7-day diet to lower triglycerides under the guidance of Dr., Priyanka Jaiswal to avoid any future health issues. By following High triglycerides diet, you will be sure that you will be healthy.

Diets types that can lower triglycerides 

A wise man once said, “You are what you eat”

Nourish your body and end the struggle with high triglyceride levels in your blood. Choose the right kind of food that would lower your triglycerides. We can provide the best diet tips that can help with high levels of triglyceride.

●     High fibre diet to lower triglyceride content in the body

A high-fibre diet consists of all the fruits, vegetables and snacks that are rich in fibre. Furthermore, a diet rich in fibre consists of the following:

Fruits:

Include high-fibre fruits in your diet. These fruits are avocados, raspberries, apples, pears and bananas.

Vegetables:

Carrots, broccoli, beetroots, eggplant, bitter gourd and cauliflower. They are all high in fibre content. Furthermore, their consumption reduces the triglyceride level in the blood.

Whole grains:

This category includes quinoa, barley, oats and brown rice. They can make an amazing breakfast while managing your triglyceride.

●     Low carb diet to reduce triglycerides

This diet consists of food items having a low amount of carbohydrates. In addition to this, it helps to control the high levels of triglyceride in the bloodstream.

Fruits:

Fruits that are low in carbohydrates can help with triglycerides. These fruits are strawberries, watermelon, plums, kiwis, pictures, cantaloupes, et cetera.

Vegetables:

Bell pepper,  broccoli, spinach, kale, cauliflower, and lettuce. These are all examples of vegetables containing a lower amount of carbohydrates. Moreover, they nourish the body with other vitamins, minerals and nutrients while being low in carbs.

Lean meat:

Lean meat is free from unhealthy fat. This can be included in a low-carb diet and will benefit triglyceride levels. This includes chicken breast, turkey, duck, goose and other bush birds.

Other ways to reduce triglycerides

1)   Physical Activity and Exercises

Aim to exercise for about 30 to 45 minutes every day. Physical activity and regular exercise can reduce triglycerides and promote healthy cholesterol.

You can choose long walks, jogging, aerobics, climbing up and down the staircase or joining a gym.

2)   Reduction of sugar intake

Sugar and food made up of sucrose increase triglyceride levels. Therefore, cut down on the consumption of sugary foods like cakes, pastries, toffees, candy bars etc.

3)   Cut down on alcohol consumption

Alcohol is injurious to health and is also loaded with carbohydrates and sugars. Therefore, cut down on alcohol consumption as it directly affects the triglyceride level in the blood.

4)   Beverages to reduce triglycerides

A list of beverages that can help to reduce triglycerides is given below:

• Green tea
• Coconut water
• Tomato juice
• Berry smoothies
• Soya milk

Health Benefits of 7-day diet to lower Triglycerides

One positive health solution leads to another. 7-day diet to lower triglycerides offer you the benefits that will cost less and more result. Its natural, effective and safe. This diet plan will give other health benefits too. Your heart health will improve immensely. This way you will have less stress and your cardiovascular health will improve. Following 7-day diet to lower triglycerides will literally change your life. The truth is that leading a healthy lifestyle is what will ultimately put an end to your worries and concerns.

7-Day Diet chart for Triglycerides

1. Sunday

• Breakfast: Oats with low fat milk or plant milk, topped with berries and seeds.
• Lunch: Vegetable and lentil soup with whole grain crackers.
• Snack: A banana and almonds.
• Dinner: 2 Roti / chappathi.+ mattar paneer subji 1/2 cup.

2. Monday

• Breakfast: Mix veg Upma 1 cup+ 1 skim milk
• Lunch: 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup + salad.
• Snack: A boiled egg and fresh fruit.
• Dinner: 2 Roti / chappathi+Ridge guard subji 1/2 cup.

3. Tuesday

• Breakfast: 2 Roti / chappathi+Ridge guard subji 1/2 cup.
• Lunch: 1/2 cup rice+ 2 chapatti + Soya chunk curry 1/2 cup+ Ladies finger subji 1/2 cup + salad
• Snack: 1 cup Papaya
• Dinner: 2 Roti / chappathi.+ mattar paneer subji 1/2 cup.

4. Wednesday

• Breakfast: Whole grain cereal with low fat or plant milk and fresh fruit.
• Lunch: Veg pulav rice with soy chunks 1 cup+ 1/2 cup tomato curry + 1 cup Low fat curd + salad
• Snack: Walnuts.
• Dinner: 2 roti/ Chapathi+ Ladies finger subji 1/2 cup.

5. Thursday

• Breakfast: Poached eggs on whole grain toast.
• Lunch: 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ green chutney
• Snack: Fruit salad and low fat yogurt.
• Dinner: 2 Roti / chappathi.+ Tomato subji 1/2 cup.

6. Friday

• Breakfast: Whole grain toast and a hard-boiled egg
• Lunch: 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ green chutney.
• Snack: 1 sliced cucumber and carrot salad
• Dinner: 2 Roti / chappathi.+ Tomato subji 1/2 cup.

7. Saturday

• Breakfast: Methi Paratha 2+ 1 cup low fat milk
• Lunch: 1 cup rice+ chicken curry 200 gm chicken+ 1 cup cucumber salad.
• Snack: 1 cup moong dal sprouts salad + 1 cup lemon water
• Dinner: 2 Roti / chappathi+Ridge guard subji 1/2 cup.

Foods to Avoid

• Simple sugars such as fructose are the primary cause of elevated triglycerides. Overeating sugar may lead to weight gain and insulin resistance. Limit or avoid candy, ice cream, sweetened yogurt/ drinks, jams, jellies, milkshakes, smoothies, foods, and drinks with corn syrup, honey, sucrose, glucose, fructose, and maltose listed as the first ingredient
• Refined or processed grains can increase triglycerides. They also often have added sugars. Avoid enriched or bleached white bread, wheat bread, pasta, sugary cereals, instant rice, bagels, pizza, pastries, pies, cookies, and cakes.
• Saturated fats can raise triglyceride levels. They are present in fried foods, red meat, chicken skin, egg yolks, high-fat dairy, butter, lard, shortening, margarine, and fast food.

Final Words

People should reduce triglycerides by changing their eating habits. People should avoid saturated fats, sugars and refined carbohydrates. Whole grains and fish oil will help to reduce triglycerides. The best solution to this to follow 7-day diet to lower triglycerides. By changing in your food habits, you will surely lead a healthy life. Hence, people diagnosed with high triglycerides should contact immediately to a dietician to ger a health solution naturally.

This is how you will able to triglycerides quickly. 7-day diet to lower triglycerides plan will give you a healthier you. You will experience a noticeable drop in triglycerides. you will not struggle more to reduce your triglycerides. The solution is safe, easy and natural by adopting 7-day diet to lower triglycerides. When it comes to high triglyceride levels you really are what you eat. Diet for triglycerides is the number one contributor to reduce triglycerides. Many health conditions can be corrected with 7-day diet to lower triglycerides. As triglycerides can be a good thing for our bodies, we have to be careful while taking any diet plans. Triglycerides are fats that are bodies store by combining a sugar molecule and dietary fats. Watch the amount of fat you are consuming in your meal. Don’t eat foods rich in high calories. High levels of triglycerides are dangerous, so it’s essential to go for a 7-day diet to lower triglycerides.

Frequently Asked Questions