Nutrition and diet against triglycerides
This problem is less well known than that of high cholesterol, but affects many young women, especially when they have some extra pounds. Returning back to normal weight with a specialized diet is the best way to bring back the triglycerides to normal levels.
Triglycerides are one of the entries for the additional weight and an incorrect diet, which is rich in fat and sugar mainly.A high triglyceride value should not be underestimated. An increased percentage of these oils in circulation may even cause serious disorders and damage the health of the heart.
The high level of fat in the blood depends on the extra weight, but the food choices that will have to change.
The diet that we recommend, helps gradual slimming and mainly helps someone to eat more healthy, by carefully selecting foods to combat the tendency for hypertriglyceridemia.
What are triglycerides
Triglycerides are fats that represent the body, primarily the function of energy reserves in the form of fat reserves located in the subcutaneous tissue. Part of it is produced by the body, the liver and intestine and another part comes from food.
The ideal levels for triglycerides in the blood ranging from 40-170mg/dl.
When levels are ranging from 170 to 300 mg / dl, then we talk about increased values that indicate possible nutritional mistakes and extra weight. These levels are dangerous, particularly when associated with differences in cholesterol values. When triglyceride values exceeding 300 mg / dl, the risk of cardiovascular disease increases.
If levels are too high
Triglycerides circulate in the blood to form lipoproteins in very low density.When these particles exceed the normal amount, they deposit in the arteries creating fat stores, which cause a gradual narrowing of the arteries and thereby increase the risk of cardiovascular disease.
Over time, fat deposits can grow and reduce their elasticity and the internal volume of the vessel, causing the reduction or certainly the interference in the flow of blood to the tissues, even with serious consequences such as heart attack and stroke.
To determine if the levels of triglycerides are normal, a simple blood test is anough. But in order not to alter the results, you should give special attention to the dinner the previous night.
Avoid consuming excessive amounts of sugars and fats. The ideal thing is to eat a light meal, low in fat (not butter, cheese and sausage). You should also avoid drinking alcoholic beverages (including beer or wine) for three days before the blood test.
Indication for extra weight
A high concentration of triglycerides in the blood more often is an indication for weight that exceeds normal, due to incorrect selection of foods. Returning back to normal weigh is usually enough to take in normal and triglyceride values. Losing weight, substantially reduces stocks of triglycerides in adipose tissue. Moreover, reduction of fat circulating in the blood is achieved. On the other hand, a balanced and low calorie diet not only reduces the amount of triglycerides obtained with food, but also reduces the amount of triglycerides produced by the body itself. Some foods, even more than other trigger the production of triglycerides and specifically by the liver.
The first foods that should be limited, are simple sugars that are easily in the blood and favor the production of triglycerides from the liver.
· Bread and pasta consumed in limited quantities. Preferred whole grain products contain more fiber, which prevent the concentration of fat and digested much more slowly.
· Avoid sweet cream pastry like cakes, tarts, pastries, ice creams, candies, jams, honey and sugar drinks.
· Even fruits that are rich in fructose avoided as exotic fruits, but also grapes, fig, banana and persimmon.
· They are allowed, but in small quantities compotes without added sugar and handmade sweets with a little sugar.
Beware of fats
In the diet against triglycerides, fats are not removed, only limited and selected based nutritional characteristics. You should therefore reduce the consumption of foods containing saturated fats of animal origin (such as butter, cream, sausages, fatty meats), and instead to increase the consumption of foods that provide unsaturated, beneficial fats, such as the fish.
The ideal dressing that should be preferred instead of fatty sauces is extra virgin olive oil, which contains oleic acid, a monounsaturated fat and a mixture of antioxidants that help prevent cardiovascular disease.
Focus with omega-3
So, you should increase the consumption of tuna, salmon, mackerel, anchovies and sardines are rich in omega-3 fats. The fish which is an important part of the Mediterranean diet should be consumed at least three times a week.
No alcoholic beverages
Anyone who has a high level of triglycerides should reduce dramatically or better to completely exclude alcoholic beverages. Alcohol (wine, beer, beverages) triggers the production of triglycerides from the liver. In some people, in fact, the body's response to alcohol is particularly strong, as long as it only restriction of alcohol to fall significantly the level of triglycerides.
The diet yields approximately 1400 calories a day and allows you to lose up to two to three pounds in one month. Carbohydrates (pasta, bread, rice, potatoes) are at lunch and dinner, but in reduced amounts. Bread and pasta are always whole grain. Prohibited crackers, toast and pastries such as raisin, buns, etc.
Provision eating fish four times a week to increase your intake of omega-3 fatty.
For seasoning allowed 3 tbsp olive oil a day and a teaspoon of salt.
The servings of vegetables should be plentiful. By contrast, the fruit should be consumed only in the amounts provided.
Includes sweetener without calories.
Recommended drinking so much water at meals and during the day.
You should avoid all alcoholic beverages, including beer and wine.
1 cup skim milk (200ml),
coffee (to which may be added sweetener without calories)
40g. toasted whole wheat bread.
Early in the evening you can eat 200 grams. fruits, avoiding banana, grapes, persimmons and their exotic fruits
Lunch: rice paddy with curry (see recipe), mixed salad, a fruit
Dinner: salad with beans and eggs (which will prepare with 2 boiled eggs, boiled beans, tomato, olive oil and balsamic vinegar), 50 g. wholemeal bread, a fruit
Lunch: 70 g. wholemeal pasta garnished with tomato and basil, sardines in oven, boiled spinach, a fruit
Dinner: 60g. dry boiled chickpeas, radishes boiled, 50 g. wholemeal bread, a fruit
Lunch: soup with wheat and vegetables (which will prepare 70 g. Wheat boiled, grated onion, broth and mixed vegetables), 200 g. ling boiled carrots cut into julienne (sticks), a fruit
Dinner: 200 g. tomato, 100 g. mozzarella, olive oil and oregano 50 g. wholemeal bread, a fruit
Lunch: soup with barley and beans (which will prepare cooking 70 g. Barley and then adding 60 g. Beans already cooked and tied for 10 minutes in pan heat oil, tomato and rosemary), steamed cauliflower, a fruit
Dinner: 200 g. Baked salmon fillet grilled salad with arugula, 50 g. wholemeal bread, a fruit
Lunch: 70 g. boiled paddy rice, 100 g. ricotta, arugula, a fruit
Dinner: 150 g. turkey breast cooked on the grill, lettuce salad, 50 g. wholemeal bread, a fruit
Lunch: wholemeal spaghetti with cuttlefish (see recipe), peppers in the oven seasoned with oil, vinegar and parsley, a fruit
Dinner: 200 g. mackerel in parchment paper, mixed salad with oil and vinegar, 50 g. wholemeal bread, a fruit
Lunch: 70 g. barley boiled with raw tomatoes and chopped grilled eggplant, 150 g. roast Beef, rocket salad, a fruit
Dinner: 50g. Corned beef, 200g. boiled beetroot, 50 g. wholemeal bread, a fruit
--- Whole rice with curry
Ingredients for 1 person
70 gr. paddy rice, 150 g. chicken breast into cubes, chopped onion, 1 tablespoon oil, white wine, salt and curry
Put in a deep fryer oil and onion. Sauté the onion and add the rice. Season with salt, add the chicken and add the wine. Sprinkle with curry powder and let it cook, add wine and water as needed.
--- Baked Sardines
Ingredients for 1-2 people
200g. sardines, 150 g. tomatoes, half onion, 1 celery, 1 tablespoon oil, vinegar and salt
Wash the sardines, removing their heads. Open them in half and remove the backbone. Rinse and place in an ovenproof dish. Add onion, tomato and celery chopped. Drizzle with oil and vinegar and put the pyrex in the oven at 180 degrees Celsius for 20 minutes.
--- Wholemeal spaghetti with cuttlefish
Ingredients for 1 person
70 gr. wholemeal pasta, half a pepper, 1 tomato, 200 g. cuttlefish, white wine, 2 tablespoons oil, salt, pepper and parsley
Wash the cuttlefish and slice into strips. Melt the garlic and fry in oil. Add the tomato and pepper into pieces and then pour the soup. Add the wine, let it evaporate and season. Cook the pasta, strain and pour in the soup. Sprinkle with parsley, stir and serve.
When the month of dieting is finished, to stabilize the results and even lose a pound, you can follow the next two weeks a maintenance program.
You can increase the amount of calories enough to add to the diet program 30g. wholemeal bread you can eat at lunch or dinner and one tablespoon extra virgin olive oil.
Once completed and schedule maintenance to keep to normal triglyceride levels are advised to continue to limit "dangerous" foods, especially sweets, fatty condiments and alcoholic.
Source: Υγεία & Ευεξία