A High triglycerides diet is required to lower the levels of excessive triglycerides, a type of fat, in the body. After eating, the body converts the calories that it doesn't need into triglycerides and stores them as a future energy source. Triglycerides are integral to a body's proper functioning however, excessive amounts of them can make one more prone to the risk of heart diseases.
Following are some pointers from the high triglycerides diet to reduce the amount of triglycerides in the body.
Limit your sugar intake
– Extra sugar gets converted into triglycerides and gets stored in the fat cells increasing the scope of heart diseases. Therefore minimising sugar consumption by avoiding fruit juices, sugar-sweetened beverages and soda and instead replacing them with water is known to reduce triglyceride levels in the blood.
Reduce saturated and trans fats
– Saturated and trans fat is the fat commonly found in fast foods, processed foods, packaged foods, and baked foods to increase their shelf life. Avoiding the consumption of aforementioned categories of foods and replacing them with mono and polyunsaturated fats, such as those found in olive oil, avocados and nuts, can significantly lower high triglycerides levels in the body and reduce the chances of heart diseases.
High fibre diet
– Fibre is found in fruits, vegetables and whole grains. Other healthy sources of fibre include nuts, cereals and pulses. A high fibre diet helps in decreasing the absorption of fat and sugar in the small intestine thereby reducing triglyceride levels.
Weekly Diet Chart
Sunday
Breakfast (8:00-8:30AM): Veg Pie (2) + Tomato Chutney (1/3 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + Arhar Daal (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup) + Salad (1 serve)
Evening (4:00-4:30PM): Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Bottle gourd
Curry (1/2 cup) + Fried Fish (1pc.)
Monday
Breakfast (8:00-8:30AM): Mix Veg Poha (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + Moong Dal/ Chicken
Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM): Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Beetroot
Curry 91/2 cup)
Tuesday
Breakfast (8:00-8:30AM): Vegetable Oats Upma (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + Masoor Dal (1 cup) + Raita (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM): Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Snake Gourd
Curry (1/2 cup) + Fried Fish (1pc)
Wednesday
Breakfast (8:00-8:30AM): Veg Pie (2) + Tomato Chutney (1/3 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + Rajma (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup)
Evening (4:00-4:30PM): Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Bhindi
Curry (1/2 cup) + Fried Fish (1pc.)
Thursday
Breakfast (8:00-8:30AM): Mix veg Poha 1 (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + White Chana/ Fish
Curry (1 cup) + 1/4th Fresh LIme + Salad (1 serve)
Evening (4:00-4:30PM): Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Baked Pumpkin (1/2 cup) + Fried Fish (1pc.)
Friday
Breakfast (8:00-8:30AM): Vegetable Oats Upma (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + Chana Dal (1 cup) + Fried Fish (1pc) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM): Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Potato-Parwal n Drumstick
Curry (1/2 cup) + Fried Fish (1pc)
Saturday
Breakfast (8:00-8:30AM): Methi Paratha (2) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM): Chapati (1) + Soy Bean
Curry (1/2 cup) + 1/4th Fresh Lime + Salad (1 serve)
Evening (4:00-4:30PM): Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM): Chapati (1) + Chicken Stew (1 cup)
Food Stuff To Limit:
Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
Avoid alcohol
Avoid aerated and artificially sweetened drinks.
Diet Do's And Dont's
Dieting Do's:
Eat Healthy Fat to Lose Weight
Eat 2-3 hours before going to sleep
Make Healthy Swaps
Follow Smart Tips for Dining Out
Dieting Don'ts:
Don't starve yourself
Dont dehydrate yourself
Dont eat if your are not hungry
Dont eat too much saturated fat
Food Items Safe To Have:
Non-starchy fruits and vegetables
Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
Have five or six small meals throughout the day.
Eat a heavy breakfast.