High triglycerides are one of the common health problems of modern people, and dietary conditioning is one of the important means to reduce triglyceride levels. In order to help friends with high triglycerides better control their diet, this article will introduce six types of foods, which are all healthy foods that friends with high triglycerides can eat more.
1. High-fiber foods
High-fiber foods are high-quality foods that lower triglycerides, such as oats, legumes, fruits, vegetables, etc. The fiber in these foods can help lower cholesterol and triglyceride levels, while also promoting intestinal motility and improving digestion. It is recommended to consume 20-35 grams of fiber per day, which can be eaten with oatmeal or a glass of soy milk for breakfast, and eat more vegetables, fruits and legumes for lunch and dinner.
2. Foods rich in omega-3 fatty acids
Omega-3 fatty acids are healthy unsaturated fatty acids that can lower triglyceride levels and reduce the risk of cardiovascular disease. Foods rich in omega-3 fatty acids include deep-sea fish, flaxseeds, walnuts, etc. It is recommended to consume deep-sea fish such as salmon, cod, etc., at least twice a week, and also to eat flaxseed oil or walnuts in moderation.
3. Low-fat dairy products
Low-fat dairy products such as low-fat milk, yogurt, etc., are rich in calcium and protein, which can help lower triglyceride levels. It is recommended to consume 1-2 servings of low-fat dairy products per day, and you can choose skim milk or low-fat yogurt.
4. Foods rich in soluble fiber
Soluble fiber can help lower triglyceride levels while also benefiting heart health. Foods rich in soluble fiber include oats, apples, beans, carrots, etc. It is recommended to consume 10-25 grams of soluble fiber per day, which can be eaten with oatmeal or a glass of soy milk for breakfast, and eat more vegetables and fruits for lunch and dinner.
5. Foods rich in vitamin C
Vitamin C can help lower triglyceride levels by helping to increase high-density lipoprotein (HDL) levels and lower low-density lipoprotein (LDL) levels. Foods rich in vitamin C include citrus fruits, strawberries, red peppers, green leafy vegetables, etc. It is recommended to consume more than 100 mg of vitamin C per day, and you can eat citrus fruits in moderation or drink a glass of freshly squeezed juice.
6. Foods rich in antioxidants
Antioxidants can help reduce oxidative stress and lower triglyceride levels. Antioxidant-rich foods include green tea, red wine, blueberries, dark chocolate, etc. It is advisable to consume these foods in moderation, but be careful not to overdo it, especially red wine and dark chocolate.
In short, friends with high triglycerides should pay attention to diet and eat more foods rich in fiber, omega-3 fatty acids, soluble fiber, vitamin C and antioxidants. At the same time, it is necessary to control the intake of fat and sugar, avoid excessive alcohol consumption and smoking, and maintain a healthy lifestyle. If triglyceride levels continue to rise or other uncomfortable symptoms occur, you should seek medical attention promptly for a professional diagnosis and**.
In daily life, in addition to dietary conditioning, friends with high triglycerides can also reduce triglyceride levels by exercising moderately, reducing stress, and maintaining a good work and rest. Exercise can help increase metabolism, promote energy expenditure, and reduce fat accumulation; Reducing stress can reduce the body's stress response and reduce triglyceride synthesis; Maintaining a good routine can ensure adequate rest and recovery of the body, which is beneficial to reduce triglyceride levels.
Finally, it should be reminded that friends with high triglycerides should have regular physical examinations to understand their health status, and find and deal with problems in time. At the same time, it is necessary to carry out diet and exercise conditioning under the guidance of a doctor, and do not blindly self-**, so as not to cause adverse effects on the body.