High cholesterol and high triglyceride levels in your bloodstream can be precursors to heart disease or stroke. Doctors urge their patients to reduce those levels either by medication or a diet that is low in cholesterol and triglycerides. By making changes in your diet, you will avoid side effects from medication and experience other health benefits from a low-cholesterol, low-triglycerides diet.
Eat Less Sugar and Grains
Restricting sugar and grains will reduce your triglyceride levels. Processing sugar and grains requires insulin secretion. When this happens, the liver is stimulated to produce triglycerides.
Eat More Vegetables
Eat more leafy green vegetables such as lettuce and cabbage. These have a low glycemic index and won't stimulate insulin. Other vegetables work well in lowering insulin production, too. These can even be made into juices. Carrots and beets should be consumed moderately, though, because they do tend to stimulate insulin. Fruits also contain simple sugars that will stimulate insulin production, so eat them in moderate amounts.
Reduce Fat
No more than 30 percent of your caloric intake should be in the form of dietary fat. In particular, you should concentrate on reducing your consumption of saturated fats, which will help lower your cholesterol. However, be careful not to reduce dietary fat too much or you could stimulate insulin production, which could boost triglyceride levels.
No Alcohol, Soda or Sugary Drinks
Alcohol will increase your blood triglycerides. To lower that number, you may need to stop drinking alcohol. Sodas and sugary drinks contain simple sugars that will lead to increased insulin production and higher triglyceride levels, so you should cut these from your diet, too.
Moderate Your Carbohydrates
A diet high in carbohydrates may increase your triglycerides. Carbohydrates provide energy, but you should concentrate on complex carbohydrates, such as those found in rice and potatoes. Although grains are a good source of complex carbohydrates, you should avoid them because they increase triglyceride levels. Reduce your intake of simple carbohydrates by eliminating such things as honey, jelly and sugar from your diet.
Tips for Food Preparation
Bake, broil or roast instead of frying. Cut away visible fats from meat, and remove poultry skins before cooking. Replace sauces and gravies with spices, herbs, lemon juice or vinegar. Use no-stick sprays in skillets rather than butter or oil. Refrigerate stews, soups and broth for a few hours before serving. When you take them out, you should be able to see hardened fat that you can easily remove before you heat and serve.
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