In the fast and tight-scheduled world, it can be difficult to check your health. To be specific, check on your cholesterol and triglycerides. These medical conditions can arrive uninvited. However, they can hamper our lifestyle and overall health. Keeping a check on your body once in a while is essential to prepare yourself for any serious medical conditions.
Triglycerides are not a common thing that we hear about, but these uncommon things inside our body can hugely impact us. Usually, doctors advise patients to follow or plan a certain diet to help them keep things in control. Diet can be a natural and very useful habit for everyone regardless of your age or gender. Having a healthy diet can benefit you in the long run as well, so you can stay fit. We have listed a 7 day diet to lower triglycerides that will help you reduce the risk of heart disease.
In this article, we will explore and understand triglycerides and their causes. Also, offer a proper diet for 7 day diet to lower triglycerides.
What are triglycerides?
Triglycerides are a type of fat or lipid found in our blood. Our body uses triglycerides for energy, and they come from various places, such as liver, fatty food, refined carbohydrates, food high in sugar and alcohol. The triglycerides go to cells that need energy in a simple process. Firstly, they get digested and reach our liver. In our lover, they are combined with the triglycerides produced by the liver, and they are packed with protein. This results in the formation of a molecule called lipoprotein.
The lipoprotein travels in our body through the bloodstream and delivers triglycerides to the cell to provide energy. However, if the amount of triglycerides is more than needed, it is stored by fat cells as body fat. Higher level of triglycerides leads to pancreatitis and heart disease. Before we get into the 7 day diet to lower triglyceride, let’s understand its symptoms and causes.
Symptoms of high triglycerides:
1. Abdominal pain:
This could be caused by pancreatitis, an inflammation in the pancreas.
2. Nausea and vomiting:
Nausea and vomiting can seem common, but it can also be caused by pancreatitis.
3. Liver enlargement:
When high amounts of triglycerides accumulate in the liver, it can cause the liver to swell.
4. Confusion and memory problems:
The extreme rise in triglycerides can affect brain function, which could lead to confusion and memory problems.
5. Skin changes:
Yellowish deposits, also known as xanthomas, may appear on the eyelids, knees, and elbows due to high triglycerides.
Cause of high triglycerides:
High triglycerides are also called hypertriglyceridemia. It can be caused by various factors; here are a few common causes of high triglycerides.
1. Lifestyle:
Unhealthy food that is high in saturated and Trans fat, cholesterol, and refined carbohydrates. Excessive consumption of alcohol and smoking.
2. Specific Causes:
High triglyceride levels can be caused by a high-fat diet, high-sugar diet, alcohol, diabetes, and Hypothyroidism.
3. Other Factors:
There are other factors influencing the level of triglycerides, such as Pregnancy, Stress, and certain ethnicities like South Asians and Native Americans.
7 Day Diet to Lower Triglycerides:
We have designed a proper 7 day diet to lower triglycerides levels and help you keep all the factors in your body in control. It is a reference and example; you can substitute certain things in the same plan.
Day one:
- Breakfast: Old-fashioned oats with low-fat milk or plant milk, topped with berries and seeds.
- Lunch: Vegetable and lentil soup with whole grain crackers.
- Dinner: Tofu and butternut squash curry with cauliflower rice.
- Snack: A banana and almonds
Day two:
- Breakfast: Salmon, whole grain rye bread, and a poached egg.
- Lunch: Sardines in a whole grain wrap with a garden side salad and oil-based dressing.
- Dinner: Chicken and vegetable stir-fry with brown rice.
- Snack: A boiled egg and fresh fruit.
Day three:
- Breakfast: Buckwheat pancakes with low-fat yogurt and berries.
- Lunch: A spinach, avocado, and tomato salad with black beans and quinoa.
- Dinner: Vegetable and bean chili with a side of kale.
- Snack: Celery sticks and almond butter.
Day four:
- Breakfast: Whole grain cereal with low-fat or plant milk and fresh fruit.
- Lunch: Barley wraps with tuna, lettuce, and tomatoes.
- Dinner: Grilled salmon or mackerel with steamed vegetables and brown rice.
- Snack: Walnuts.
Day five:
- Breakfast: Poached eggs on whole grain toast.
- Lunch: A tuna or chicken sandwich made with whole grain bread, hummus, and a garden side salad.
- Dinner: Grilled steak with steamed vegetables and mashed sweet potato.
- Snack: Fruit salad and low-fat Greek yogurt.
Day six:
- Breakfast: Whole grain toast with avocado and a hard-boiled egg or smoked salmon.
- Lunch: Chickpeas and quinoa over green salad.
- Dinner: Barley, vegetable, and chicken soup with whole grain crackers.
- Snack: A homemade smoothie made with low-fat Greek yogurt and berries.
Day seven:
- Breakfast: Rolled oats with low-fat or plant milk, topped with fresh fruit.
- Lunch: Sardine salad served on a whole grain bread roll, with a garden side salad.
- Dinner: Whole grain pasta with a tomato-based sauce, drained red kidney beans, and a garden side salad.
- Snack: Strawberries.
Steps to reduce triglyceride naturally:
After following a proper 7 day diet to lower triglycerides, you can also opt for some other natural ways to reduce the triglyceride levels in your body.
1. Improve Your Diet:
- Reduce Sugar & Refined Carbs
- Eat More Fiber
- Choose Healthy Fats
- Increase Omega-3 Intake
- Limit Alcohol
- Avoid Trans Fats
2. Exercise Regularly:
Try to do at least 30 minutes of moderate exercise, such as walking, cycling, and swimming, for most days of the week. Resistance training can also help in reducing triglyceride levels.
3. Maintain a Healthy Weight:
If you are losing even 5-10% of body weight, it can drastically help you lower triglycerides.
4. Control Blood Sugar & Insulin Levels:
If you have insulin resistance or diabetes, then managing your blood sugar can improve the levels of triglyceride.
5. Stay Hydrated & Manage Stress:
Drinking plenty of water and practicing stress management through yoga, meditation, and deep breathing can also help you control triglycerides.
Conclusion:
Following a 7 day diet to lower triglycerides can help you lead a long and healthy life. Having a high amount of triglycerides can increase the risk of serious medical conditions such as pancreatitis and heart disease. It is important to take care of your body by being aware and cautious about things that could hamper your health and lifestyle.
FAQ:
1. What is a triglycerides Test and Normal Range?
A triglycerides test measures the amount of fat in your blood, and a normal range is less than 150 milligrams per deciliter (mg/dL).
2. What can a person with high triglycerides eat for breakfast?
A person with high triglycerides can eat a variety of breakfast foods that are high in fiber and omega-3 fatty acids, such as whole grains, eggs, and fish.
3. Are potatoes bad for triglycerides?
Yes, eating too many potatoes can raise your triglyceride levels, but you can still include them in your diet in moderation.
