General Practice 2022

Diet to lower triglyceridesídeos (with full menuápio!)

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Diet to lower triglyceridesídeos (with full menuápio!)
Diet to lower triglyceridesídeos (with full menuápio!)

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

When the result of triglycerides is above 150 ml/dL, there is an increased risk of having he alth problems such as heart disease and diabetes, for example, but which can be avoided by following a he althy and balanced diet.

So, here are 4 tips to lower triglycerides through diet:

1. Reduce your consumption of simple carbohydrates

Consuming a lot of 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 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 complete list of foods rich in carbohydrates and understand which are the best.

2. Avoid drinking alcohol

Alcoholic beverages are rich 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. Learn about 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-inflammatory, improving blood circulation and preventing heart problems, stroke and thrombosis, for example.

Foods rich in good fats are olive oil, nuts, peanuts, almonds, chia seeds, flaxseeds, sunflowers, fish such as tuna, sardines and salmon, and avocados. In addition, you should avoid the consumption of foods rich in processed fat, such as sausage, sausage, ham, bologna, hamburgers and frozen ready-to-eat foods.

4. Consuming foods rich in fiber

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

Fiber helps to reduce blood sugar spikes, improving the control of triglycerides and cholesterol, in addition to keeping the intestines he althy and fighting constipation.

Diet menu for triglycerides

The following table provides an example of a 3-day menu to control triglycerides:

Meal Day 1 Day 2 Day 3
Breakfast 1 cup of unsweetened coffee + 2 slices of whole wheat bread with egg and cheese 1 glass of orange juice + 1 cheese crepioca 1 cup of coffee with milk + 1 tapioca with egg + 1 tangerine
Morning Snack 2 slices of papaya with 1 tablespoon of oatmeal 1 banana + 10 cashews 1 glass of green juice with cabbage and lemon
Lunch/Dinner 4 tbsp of brown rice + 3 tbsp of bean soup + oven-roasted chicken with olive oil and rosemary + 1 tangerine tuna noodles and tomato sauce made with whole wheat pasta + green salad with olive oil + 1 pear beef stew with pumpkin + brown rice with broccoli, beans and vegetables sautéed in olive oil + 1 apple
Afternoon Snack 1 natural yogurt smoothie with strawberry + 1 slice of bread with cheese sugar-free coffee + 3 wholemeal 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 control triglyceride levels.

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