A Sample Weekly Menu To Lower Triglycerides

Planning a healthy weekly menu is essential for lowering triglycerides. Your body uses this lipid as a source of energy. It tends to build up in your arteries, increasing your risk of cardiovascular disease.

This condition is known in medical terms as hypertriglyceridemia. It is usually caused due to problems that your body may be suffering from. Examples include:

• overweight
• obesity
• Excessive use of alcohol
• Type II diabetes

It is not a direct cause, but a diet high in fat and calories can cause complications in this condition. Therefore, in addition to medical treatments, you need to improve and control your eating habits.

In this article we give you more explanation and also an example weekly menu. This will then help lower your triglycerides naturally and safely thanks to the combination of different foods. So don’t hesitate to give it a try!

Important aspects of a healthy diet to lower triglycerides

Triglycerides are one of the main types of lipids in your bloodstream. Your body produces these triglycerides from the fats in the foods you eat. Later, hormones release it into the blood to use as an energy source.

Like cholesterol, too much of it can block or narrow your arteries. This then significantly increases the risk of certain conditions such as:

• atherosclerosis
• heart disease
• strokes

You may need to take medication to control this. However, there is also a natural treatment that consists of following a good, balanced diet.

Tips to lower your triglycerides with food

There are many diets to effectively lower your triglycerides. Anyway, there are some important tips that everyone should apply. These include:

• Do not exceed the recommended daily calorie intake. Your body converts calories into triglycerides. They are then stored in your fat cells for later use.

• Avoid consuming both saturated fat and trans fat.
• In addition, increase your consumption of dietary fiber. This is a nutrient that helps to regulate the absorption of the amount of lipids in your gut.
• Also avoid consuming alcoholic beverages.
• Eliminate sugar and also simple carbohydrates as much as possible.

Foods That Help Lower Triglycerides

Some foods you can eat to control your triglycerides include:

• Olive oil
• Vegetables
• Avocados
• Fatty fish such as salmon, sardines and herring
• Oats
• Nuts and seeds
• Green leafy vegetables
• Fruit
• Lean meat

Forbidden foods

Some foods that you should eliminate as much as possible include:

• Full-fat dairy products
• Red meat
• Processed meats, such as sausages
• Mayonnaise and dressings from a bottle
• Sandwiches and processed pastries
• Packaged food and fast food
• Hydrogenated oils and lard

A Weekly Diet to Lower Triglycerides

This sample weekly menu helps you, among other things, to reduce your consumption of harmful fats. This, in turn, helps keep your lipids in check. It is a varied and balanced diet. It doesn’t cause any side effects because you don’t restrict food groups.

Monday

• Breakfast: a cup of coffee with skimmed milk, a toasted sandwich with tomato and a kiwi.
• Mid-morning: a cup of tea and a vegetable sandwich.
• Lunch: baked artichoke dish, grilled fish and fruit.
• Mid-afternoon: a cup of low-fat yogurt.
• Dinner: half a plate of grilled asparagus and a portion of chicken breast.

Tuesday

• Breakfast: a glass of orange juice and a slice of bread with avocado.
• Mid-morning: a cup of tea and whatever fruit you like.
• Lunch: A plate of whole wheat pasta salad and baked hake with vegetables.
• Mid-afternoon: a sandwich with a slice of turkey breast.
• Dinner: a bowl of mixed salad with nuts and tuna.

Wednesday

• Breakfast: a smoothie of oatmeal, apple and banana.

• Mid-morning: a plate of sliced ​​fruit and oats.
• Lunch: rice with vegetables and fish (eg flounder) with fried paprika.
• Mid-afternoon: a cup of tea and a wholemeal sandwich with olive oil.
• Dinner: a plate of grilled aubergines or vegetable soup.

Thursday

• Breakfast: a glass of orange juice, a portion of bread with a slice of turkey breast and tomato, and a banana.
• Mid-morning: a cereal bar or fruit salad.
• Lunch: half a plate of stir-fried asparagus and a portion of tuna.
• Mid-afternoon: 3 tablespoons of oatmeal in milk or water and a slice of turkey breast.
• Dinner: half a plate of sautéed vegetables and fried fish.

Friday

• Breakfast: a bowl of cereal without sugar and a glass of skim milk.

• Mid-morning: a sandwich with vegetables and a cup of tea.
• Lunch: a pasta dish with chicken pieces and vegetables.
• Mid-afternoon: low-fat yogurt with ground nuts.
• Dinner: half a plate of sautéed mushrooms and ham.

Saturday

• Breakfast: a toasted sandwich with olive oil and tomato and a cup of tea.
• Mid-morning: a handful of nuts or bread with avocado.
• Lunch: a portion of tenderloin and baked potatoes.
• Mid-afternoon: a piece of fruit or natural yogurt.
• Dinner: a fish fillet with lemon and a portion of salad or brown rice.

Sunday

• Free choice menu of healthy ingredients. For example, you can repeat one of the week’s menus.

Did your triglyceride test not give good results? Then don’t hesitate to try this delicious sample weekly menu to get them back to normal.