Reducing fat and salt intake in your daily diet will help to lower triglyceride levels that are high. In fact, doctors recommend such diet and lifestyle changes for anyone who has heart disease---or is in danger of getting it due to heredity or other factors. But reducing fat and salt isn't the only diet change needed; knowing what to eat in their place is important too. Some examples of what you should eat are oatmeal, bananas, walnuts and green beans.
Excess Calories
It isn't just what you eat that is important in reducing triglycerides that are high; it is also how much you eat. Eating lighter and healthier at meal time will not only make you feel less sluggish during the day, it will provide you with needed energy, too. Aaccording to the U.S. Department of Health and Human Services, eating a food diet that provides only the calories needed to maintain a healthy weight is the goal when triglycerides and cholesterol levels are high.
Breakfast Choices
Forgo the fatty and high cholesterol-containing egg yolks, whole milk and sausage links. Choose a healthier option: one cup of cooked oatmeal, a banana, a cup of skim milk and a handful of walnuts. Or if you prefer pancakes, make them whole wheat, and you can have two that are four inches in diameter. Add a cup of skim milk, three-fourths cup of blueberries and orange juice, each, and you have another breakfast option that is low in both fat and salt, but gets high marks for good nutrition.
Light Lunch Option
A light lunch choice includes a cup of low-fat yogurt, a half cup of fruit (peaches); two cups of vegetables (one cup each of broccoli and cauliflower, for example); five low-fat toast crackers (melba is a Mayo Clinic recommended option) and a couple of tablespoons of low-fat cream cheese (for use as a cracker spread and/or a dip for the veggies), and water to drink.
Sandwich Selection
For those who prefer sandwiches, a whole-wheat pita pocket, filled with about a fourth cup each of crumbled feta cheese and cucumbers, as well as a half-a-cup of tomatoes, and a cup of lettuce, is another good option. Add a couple of tablespoons of low-fat dressing, a cup of skim milk on the side and one piece of fruit (like kiwi) to round out your meal.
Exotic Dinner
Eating lighter doesn't have to be drab, as made obvious by the following menu provided by the Mayo Clinic:
5 ounces of oriental chicken, including the pineapple ring
A cup of brown rice containing a tablespoon of dried, chopped apricots
A cup of steamed broccoli
4 ounces of grape juice
Fit But Fun
Hungry for a burger instead---choose turkey and you're still on track nutritionally. Make make sure it is only four ounces and is on a whole-grain bun. Add two cups of mixed greens and two tablespoons of low-fat dressing for a salad, and a half-a-cup of green beans (with almond slivers), and you're good to go. An orange, cup of skim milk, and a handful of sunflower seeds rounds out the healthy, low-cal meal.
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