Let’s Lower Triglycerides

  • 02/05/23

High triglycerides can be part of an unhealthy condition called metabolic syndrome. Other symptoms of this can include:

  • Low HDL “good” cholesterol
  • High blood pressure
  • Belly fat
  • High blood sugar

Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes.

If you often eat more calories than you burn your triglycerides may start to increase. The worst offenders are sugary foods and foods high in saturated fat, like cheese, whole milk, and red meat.

How can you lower triglycerides levels?

  1. Lose weight
  2. Cut the sugar – Individuals whose added sugar intake is less than 10 percent of daily calories have the lowest triglyceride levels. The AHA recommends that only 5 percent of your daily calories come from added sugars. That means no more than 100 grams (6 teaspoons) for women per day.
  3. Stock up on fibre – Instead of consuming sugar and other refined carbohydrates, focus on more fibre-rich foods, such as vegetables, fruits and whole grains.
  4. Limit fructose (fruit sugar) – High-fructose corn syrup is a major source of fructose. Because regular table sugar contains about the same amount of fructose as high-fructose corn syrup (50 percent versus 42 to 55 percent), you’ll need to limit both in order to lower your triglycerides. (* examples at the end of article)
  5. Eat a moderately low-fat diet – You may be surprised to learn that diets that are very low in fat are not as effective at lowering triglycerides as diets moderately low in fat. It is recommended that people with high triglycerides get about 25 to 35 percent of their daily calories from fat. Replacing your regular dairy products with those marked “low-fat” may help lower your triglyceride levels.
  6. Watch the type of fat you eat – Cut back on saturated fats. Use olive oil which is a mono-saturated fat. Although unsaturated fats are better for you in terms of cholesterol and triglyceride counts, they’re high in calories, so use small amounts when cooking or you may gain weight.
  7. Add omega-3 fatty acids – Fatty fish such as salmon, herring, sardines, lake trout and albacore tuna are abundant in omega-3 fatty acids—a type of fat that is actually good for you. It is recommended that you eat fatty fish at least twice a week. If you already have high triglycerides, you can take omega-3 capsules to supply the extra boost that food alone can’t provide.
  8. Exercise -If you have high triglycerides, getting at least 30 minutes of moderate-intensity physical activity most days of the week may lower your triglyceride levels. Exercise is also an important part of keeping your weight under control.
  9. Limit alcohol – It is recommended that people with very high triglycerides avoid alcohol entirely

Fructose in fruits

Starting with the lowest and getting higher, here are some common low fructose fruits:

  • Tomatoes and avocados
  • Lemons and limes
  • Melon
  • Raspberries, blackberries & strawberries
  • Melon
  • Kiwi fruit
  • Grapefruit
  • Orange

The high-fructose fruits you should avoid include apples, cherries, mangoes, watermelon and pears.