Did your doctor tell you that your recent blood test showed high triglycerides as well as high cholesterol? Many people don't think much about triglycerides. But they are actually directly linked to serious diseases like heart attacks and strokes. But don't worry, the good news is that by making some changes to your diet and getting some exercise, you can significantly reduce your triglyceride levels. In fact, you can reduce your triglyceride levels by 20% to 50%.
Remember, every meal you eat can either improve or worsen your heart health. The choice is yours!
Simply put, what is triglyceride?
Triglycerides are a type of fat in our blood. When we eat, our body converts the excess calories in that food into triglycerides and stores them in fat cells to use for energy later. But when we eat more than we need, especially foods high in sugar and starch (like bread, rice, and sweetened drinks), these triglyceride levels in the blood rise unnecessarily. This increases the risk of diseases like heart attack and stroke .
So let's see how to prepare some meals that will help control this condition.
Heart-healthy breakfast foods
Let's start the day with a healthy decision. Here are some breakfast recipes you can try.
| Breakfast | How to make and what it contains |
|---|---|
| Oats and fruit | Cook 1/2 cup of oats with 1 cup of low-fat milk. Top with 1 tablespoon of chopped walnuts and 1 cup of fruit of your choice (strawberries, blueberries). |
| Egg sandwich | Make an omelet with 1 egg (or 2 egg whites), chopped tomatoes, spinach, onions, and mushrooms. Place between two slices of whole grain bread. Serve with a small orange. |
| Yogurt and fruit | Mix 1 cup of low-fat yogurt with a high-fiber cereal, a banana or a cup of mango, and a few almonds. |
| Bread with salmon | Spread a little low-fat cream cheese on a whole-grain bagel or slice of bread, and top with a slice of smoked salmon. Serve with a cup of watermelon slices. |
Lunch that reduces heart attack risk
Here are some delicious and nutritious lunches you can make and take with you.
| Lunch | How to make and what it contains |
|---|---|
| Vegetable soup and salad | 1 cup of low-fat soup made with chickpeas, lentils, or mixed vegetables. 2 cups of salad with dark green vegetables like spinach, carrots, broccoli, and tomatoes. Use a salad dressing made with olive oil. |
| Tuna sandwich | Spread 2 slices of whole grain bread with a little canned tuna, a tablespoon of low-fat mayonnaise, chopped onion, and a few pickles. If desired, top with a thin slice of apple or pear. |
| Chicken and vegetable stir-fry | Stir-fry vegetables (beans, carrots, cabbage) with some grilled chicken or tofu. Serve with 1/2 cup of brown rice or whole grain noodles. |
Triglyceride-lowering dinner meals
It is very important to keep dinner simple.
| Dinner | How to make and what it contains |
|---|---|
| Grilled chicken | A piece of grilled chicken with the skin removed, a boiled sweet potato, and a cup of boiled broccoli. |
| Fish and couscous | A piece of salmon or calamari grilled with a little olive oil. Serve with boiled asparagus and 1/2 cup of couscous. |
| Whole grain pasta | 1 cup whole-wheat pasta. Add tomato sauce, vegetables like mushrooms, zucchini, and a little lean ground turkey or tofu. |
A special note about alcohol
Limit alcohol consumption to one drink per day for women and two for men. However, if your triglyceride levels are higher than 200 mg/dL, it is best to stop drinking alcohol completely. It is essential to talk to your doctor about this.
How do you prepare a meal that suits you?
You can't eat the same thing every day, so keep these basics in mind when preparing your favorite meals.
- The rule of the plate: Mentally divide your plate into 4 parts.
- Fill two parts (half of the plate) with vegetables and fruits .
- Fill one portion (a portion) with whole grains (brown rice, buckwheat, oats, whole grain bread).
- Fill the other half (for a while) with low-fat protein (fish, skinless chicken, lentils, chickpeas, egg whites).
- Stay away from "white" things: Reduce your intake of refined foods (white bread, buns), sugar, sweets, and sweetened beverages as much as possible. These directly increase triglyceride levels.
- Choose good fats: Foods rich in healthy fats (unsaturated fats) , especially omega-3s, help lower triglycerides. Include fatty fish like salmon and tuna, flaxseed, and walnuts in your diet.
- Avoid bad fats: Avoid red meat, bakery products, and packaged foods containing trans fats (if the label says 'hydrogenated oil' , don't buy that food).
- Be careful when choosing dairy foods: choose low-fat or non-fat milk, yogurt, and cheese.
If you're having trouble sticking to this diet, talk to your doctor or a qualified dietitian. They can help you create a triglyceride-lowering meal plan that's right for you.
Take-Home Message
- Elevated triglyceride levels are a serious condition that increases the risk of heart attack and stroke.
- This level can be significantly reduced only by changing your diet and exercising.
- Limit simple carbohydrates like sugar, bread, and sweetened beverages, and eat more whole grains, vegetables, and fruits.
- Include fish and nuts, which contain healthy fats (omega-3). Avoid processed foods and bad fats.
- Limit your alcohol intake. If your triglyceride levels are very high, talk to your doctor about cutting out alcohol completely.
- Always consult your doctor before starting any diet plan or if you have any concerns about your health.
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