Video: Lowering Triglycerides
This lecture will focus on the topic of reducing your Triglycerides that include:
- Reducing refined bad carbs
- Restricting saturated and trans fats
- Limiting alcohol
- Increase omega 3 oils (fish, flaxseed, walnuts)
- Losing Weight
Presenter: Ronesh Sinha, M.D.View more videos here www.pamf.org/southasian/video/
Restrict Refined Carbs
Refined carbs are processed carbs that quickly raise your blood sugar levels. It can also increase triglycerides as much as saturated fats in your diet. One simple rule of thumb to help you eliminate refined carbs is for you to limit white foods from your diet such as white bread, white potatoes and white rice.
Carb Change # 1
Change from refined flour to whole wheat flour
Carb Change # 2
Reduce intake of white rice and considering transitioning to brown rice and whole meal couscous.
Carb Change # 3
Transition from white potatoes to non-starchy vegetables such as broccoli, cauliflower, green beans and sweet potatoes.
Carb Change # 4
Change from Indian sweets a source of refined carbs and saturated fats to fresh fruits.
Other Healthy Indian Carbs
Ideally these are prepared with little oil and no butter.
- Kala Chana
- Kidney and Garbanzo Beans
- Bulgur and Barley
Restrict Saturated Fats
Restricting saturated fats is essential for reducing triglyceride levels.
Omega 3’s for Lowering Triglycerides
The following is a list of foods that is rich in Omega 3 fatty acids.
- Fish: salmon, albacore tuna, mackerel, herring, trout, halibut, sardines
- Nuts: especially walnuts
- Green leafy vegetables: especially spinach
Fish and Mercury
Excess mercury can be toxic to brain and other organs and as a result the American Heart Association recommends two servings of fish per week. Pregnant women in particular must restrict fish intake due to potential harm to the fetus and keep in mind that it is the predatory fish that are highest in mercury.
Taking fish capsules can reduce triglyceride levels but this should be discussed with your doctor before taking them.