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7-day meal plan to help lower triglycerides

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Triglycerides are a type of fat found in the blood. Certain health conditions, medications, lifestyle habits, and genetics are possible causes of high blood triglycerides.

High levels of triglycerides can be a risk factor for various health conditions. Food choice is one of many factors that can affect triglyceride levels. Doctors may advise a person to change their diet to lower their triglyceride levels. A diet high in saturated fats, added sugars, excessive alcohol, and refined carbohydrates can increase a person’s triglyceride levels.

This article explores what triglycerides are, healthy triglyceride levels, foods that can lower triglycerides, and types of diets to lower triglycerides. It also describes a 7-day meal plan to lower triglycerides and explores other ways to lower them.

Triglycerides are a lipid, or type of fat, in the body. The body stores most of its fat as triglycerides, making it the most common type of fat. A doctor can measure triglyceride levels with a blood test.

Triglycerides migrate through the blood in round particles called lipoproteins. People can consume triglycerides directly through fatty foods like oil and butter. When people consume more calories than they need from other foods like carbohydrates, the excess energy is converted into triglycerides and stored as such.

Triglycerides are one of the body’s most important sources of energy. But high levels of triglycerides in the blood can increase a person’s risk for:

According to the National Heart, Lung, and Blood Institute, there are two typical levels of fasting blood triglycerides. The first is less than 75 milligrams per deciliter (mg / dL) for children under 10 years of age. The second is lower than 90 mg / dL for children over 10 years and adults.

A doctor can diagnose a person with high triglycerides (also known as hypertriglyceridemia) if their fasting blood triglyceride levels are consistently 150 mg / dL or higher.

Some people can be genetically predisposed to high triglyceride levels. Doctors call this familial hypertriglyceridemia. Triglycerides in the blood are often higher in men than women and tend to increase with age.

According to a 2011 data sheet from the American Heart Association (AHA), people should focus on consuming the following foods to control their triglyceride levels:

  • oily fish, such as sardines and salmon
  • all vegetables, especially leafy vegetables, green beans and butternut squash
  • all fruits, especially citrus fruits and berries
  • Low-fat or fat-free dairy products such as cheese, yogurt, and milk
  • high fiber whole grains like quinoa, barley, and brown rice
  • Beans, nuts, and seeds that contain fiber and unsaturated, healthy fats

The AHA also advises people:

  • Limit alcohol consumption
  • limit added sugar to no more than 10% of your total daily calories
  • keep the carbohydrates at 50-60% or less of your total daily calories
  • limit dietary fat to 25–35% of their total daily calories
  • Choose unsaturated fats from vegetable oils, nuts, and seeds versus saturated and trans fats found in animal products and processed foods

A person can make changes to their diet to lower their triglyceride levels. These changes can include:

Low carbohydrate diet

People whose daily caloric intake consistently exceeds 60% carbohydrates are at higher risk of high triglycerides, especially if those carbohydrates come mainly from refined grains. When a person eats more calories from carbohydrates than they need, their body stores the excess carbohydrates as fat.

A person looking to reduce triglycerides should avoid refined carbohydrates like baked goods and try to consume more unrefined high fiber carbohydrates like vegetables, beans, and whole grains. Try replacing high-sugar products with fruits like berries, which can help reduce sugar cravings.

High fiber diet

When a person increases their fiber intake, they can slow down the absorption of fat and sugar in the small intestine. This lowers the triglyceride level in the blood. Research suggests that adults who are overweight or obese can lower their triglyceride levels and improve their overall health by increasing their fiber intake.

A person can consume more fiber by eating foods like whole grains, nuts, seeds, vegetables, legumes, grains, and fruits.

Oily fish

Oily fish contain a heart healthy type of fat called omega-3 fatty acids. These are essential polyunsaturated fatty acids that the body cannot produce itself and must therefore be ingested through food.

According to the AHA, a person should eat two servings of fatty fish a week to reduce their risk of heart disease and stroke. Research suggests that eating salmon twice a week may help lower triglycerides in the blood. Salmon, tuna, sardines, and mackerel are examples of oily fish that are high in omega-3 fatty acids.

Vegetarian diet

Research has shown that a vegetarian diet can help lower total cholesterol, low density lipoprotein (LDL) cholesterol, and high density lipoprotein (HDL) cholesterol. But reviews of studies published in 2015, 2017, and 2020 found that there was no association between a vegetarian diet and a decrease in triglycerides.

While some studies suggest possible health benefits of a vegetarian diet, it does not mean that every vegetarian diet is healthy. A well-planned, nutritious diet – whether vegetarian or otherwise – plays a role in maintaining a healthy body.

Here is an example of a nutritional plan to reduce triglycerides. It is important to note that this is just one example of what someone might be eating as everyone’s nutritional and calorie needs are different.

day one

  • Breakfast: Old-fashioned oats made with low-fat or plant-based milk, topped with berries and seeds.
  • Having lunch: Vegetable and lentil soup with whole grain crackers.
  • Dinner: Tofu butternut squash curry with cauliflower rice.
  • Snack: A banana and almonds.

Day two

  • Breakfast: Salmon, wholemeal rye bread and a poached egg.
  • Having lunch: Whole grain sardines with a garden side salad and oil-based dressing.
  • Dinner: Stir fried chicken and vegetables with brown rice.
  • Snack: A boiled egg and fresh fruit.

Day three

  • Breakfast: Buckwheat pancakes with low-fat yogurt and berries.
  • Having lunch: A spinach, avocado and tomato salad with black beans and quinoa.
  • Dinner: Vegetable and bean chilli with a side of kale.
  • Snack: Celery sticks and almond butter.

Day four

  • Breakfast: Whole grain muesli with low-fat or plant-based milk and fresh fruit.
  • Having lunch: Barley wrap with tuna, lettuce and tomatoes.
  • Dinner: Grilled salmon or mackerel with steamed vegetables and brown rice.
  • Snack: Walnuts.

Day five

  • Breakfast: Poached eggs on wholemeal toast.
  • Having lunch: A tuna or chicken sandwich with whole wheat bread, hummus and a garden salad.
  • Dinner: Grilled steak with steamed vegetables and mashed sweet potatoes.
  • Snack: Fruit salad and low fat Greek yogurt.

Day six

  • Breakfast: Whole grain toast with avocado and a hard-boiled egg or smoked salmon.
  • Having lunch: Chickpeas and quinoa over green salad.
  • Dinner: Barley, vegetable and chicken soup with whole grain crackers.
  • Snack: A homemade smoothie made from low-fat Greek yogurt and berries.

Day seven

  • Breakfast: Oat flakes with low-fat or plant-based milk, topped with fresh fruit.
  • Having lunch: Sardine salad served on a wholemeal bread roll, with garden salad.
  • Dinner: Whole wheat pasta with tomato sauce and drained red kidney beans and garden salad.
  • Snack: Strawberries.

In addition to changing their diet, a person can also do the following:

exercise

Research from 2014 suggests that regular aerobic exercise can increase the amount of good cholesterol, or HDL, in a person’s blood. This can help lower triglyceride levels.

The US Department of Health’s physical activity guidelines recommend that a person exercise aerobics for at least 150 minutes a week, or 30 minutes five times a week. Aerobic exercise can include activities such as jogging, cycling, or swimming.

A 2019 study showed that people with heart disease who exercised 45 minutes five times a week had significant decreases in triglyceride levels.

additions

Various dietary supplements can help lower triglycerides. A person should discuss taking supplements with their doctor to avoid drug interactions. Since diet supplements and vitamins are not regulated by the FDA, people should be careful trying a new one.

The following supplements can affect triglyceride levels:

  • Curcumin. A 2017 review found that curcumin supplements can lead to significant decreases in triglyceride and bad cholesterol, or LDL.
  • Fish oil. These supplements are high in omega-3 fatty acids, which studies have shown to reduce triglycerides and other heart disease risk factors.
  • Fenugreek. Research from 2014 suggests that fenugreek seeds may help reduce triglycerides in the blood.
  • Guggul. An animal study suggests that this herbal supplement might be as effective as prescription drugs at lowering triglyceride levels.
  • Garlic extract. Various animal studies have shown that garlic extract can help lower triglyceride levels due to its anti-inflammatory properties.

Triglycerides are a type of lipid, or fat, in the blood.

A low-carb, high-fiber diet that includes oily fish can help lower triglycerides. Other ways to lower triglycerides include limiting your intake of added sugars, limiting alcohol levels, limiting carbohydrates to 50-60% or less of total daily calories, and limiting saturated and trans fats. Regular exercise and certain supplements can also help control triglyceride levels.

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

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Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

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Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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