What is Triglyceride ??
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Triglyceride or TG is basically a type of fat. Triglycerides can
increase due to obesity, diabetes, high sugar intake and less physical
activity. Conversely, it lowers good cholesterol or HDL. High levels of
triglycerides in the blood can lead to pancreatitis, fatty liver, etc. However,
with some awareness and changes in eating habits, triglyceride levels can be
easily controlled or reduced. In such a situation, it is most important to
change the diet.
Remember, to reduce triglyceride:
Avoid eating processed meats, trans fats.
Eat fibrous foods.
Refined carbohydrates cannot be eaten.
• Saturated fat in the diet should be less than 6 percent.
Alcohol should be avoided.
What to eat to reduce triglyceride levels
The most useful food to reduce triglyceride levels is
Mediterranean food or Mediterranean food.
Vegetables and fruits are the staple food of this dish. To
reduce blood triglyceride levels, you should include plenty of green and
colorful vegetables and fresh seasonal fruits in your diet every day.
Whole grains such as red rice, wheat flour, corn, oats or other
similar foods should be preferred as carbohydrates. It is not forbidden to eat
carbohydrates in the Mediterranean diet, but it should be eaten in moderation.
It is better not to eat more than 35 grams of carbohydrates per day. And you
should choose sweet foods that are high in fiber.
To meet the demand for protein, fish or chicken meat should be
eaten 2-3 days a week. In such a situation it is better to give priority to
fish. Marine fish are very useful. It is rich in omega-3, EPA, DHA. Eating 4
grams of EPA / DHA daily helps reduce blood triglycerides by up to 25 percent.
Red meat (beef, goat or similar meat) should not be eaten for more than one or
two days in a month.
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Nuts should be included in your diet every day. Almonds are rich
in omega-3 and monounsaturated fatty acids, which help reduce triglycerides.
Besides, eating sunflower, pumpkin and sesame is also very beneficial.
Extra virgin olive oil, almond oil or pure mustard oil should be
preferred as edible oil.
Onion, ginger, garlic, cardamom, cloves, cinnamon, mint leaves
should be used as spices in cooking.
You can eat 1 to 3 servings of milk, yogurt, cheese every day.
You can eat 4 egg yolks a week. There is no obstacle to eat the white part of the egg.
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