4 Tips for downloading triglycerides (with full menu!)

The diet to lower triglycerides should be low in foods with sugar and white flour, such as white breads, sweets, snacks and cakes. These foods are rich in simple carbohydrates, which favor the increase of triglycerides in the blood.

When the triglyceride result is above 150 ml / dL, there is an increased risk of having health problems such as heart disease and diabetes, for example, but which can be avoided by following a healthy and balanced diet. So here are 4 tips to lower triglycerides through your diet:

1. Reduce consumption of simple carbohydrates

Consuming many foods rich in sugar and white flour is the main cause of high triglycerides, and it is important to avoid excess products such as sugar, wheat flour, snacks, pizza, white pasta, white bread, cakes, cookies in general, desserts, soft drinks and artificial juices.

In addition, you should also avoid adding sugar to foods prepared at home, such as natural juices, coffee and tea. See the full list of carbohydrate-rich foods and understand which ones are best.

2. Avoid alcohol consumption

Alcoholic beverages are high in calories and stimulate the production of triglycerides. Beer, for example, in addition to alcohol also contains a high carbohydrate content, and its high consumption is an important cause of altered triglycerides and cholesterol. Know the effects of alcohol on the body.

3. Consume good fats

Good fats help control cholesterol and lower triglycerides, as they act as antioxidants and anti-inflammatories, improving blood circulation and preventing heart problems, stroke and thrombosis, for example.

Foods rich in good fats are olive oil, chestnuts, peanuts, almonds, chia seeds, flaxseed, sunflower, fish like tuna, sardines and salmon, and avocado. In addition, consumption of foods rich in processed fat, such as sausage, sausage, ham, bologna, hamburger and frozen ready food should be avoided.

4. Consume high fiber foods

Foods rich in fiber are fruits, vegetables and whole foods, such as brown rice, brown bread, whole wheat pasta, wheat and oat bran, rolled oats, quinoa, lentils and seeds such as chia, flaxseed, sesame, pumpkin and sunflower.

Fiber helps to reduce spikes in blood glucose, which is blood sugar, improving control of triglycerides and cholesterol, as well as keeping the intestines healthy and fighting constipation.

Diet Menu for Triglycerides

The following table shows an example of a 3-day menu for controlling triglycerides:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of unsweetened coffee + 2 slices of whole grain bread with egg and cheese	1 glass of orange juice + 1 crepe cheese	1 cup of coffee with milk + 1 tapioca with egg + 1 tangerine
Morning snack	2 slices of papaya with 1 col of oat soup	1 banana + 10 cashew nuts	1 glass of green juice with cabbage and lemon
Lunch dinner	4 col of brown rice soup + 3 col of bean soup + roasted chicken with olive oil and rosemary + 1 tangerine	tuna pasta and tomato sauce made with wholemeal pasta + green salad with olive oil + 1 pear	meat stew with pumpkin + brown rice with broccoli, beans and vegetables sautéed in olive oil + 1 apple
Afternoon snack	1 plain yogurt with strawberry + 1 slice of bread with cheese	unsweetened coffee + 3 whole-grain toast with cheese	1 baked banana + 2 scrambled eggs + unsweetened coffee

It is important to remember that the diet to control triglycerides must be accompanied by a nutritionist, who can also prescribe teas and home remedies that help to control this problem. See some examples here.