We have different types of cholesterols in our bodies. The two basic types of cholesterols are HDL or good cholesterol and LDL also known as bad cholesterol. But Dietary cholesterol is one component that is linked with our blood cholesterol. Now we need to know how it affects our bodies and how to prevent ourselves from having high cholesterol.
The world has taken a new turn after the pandemic, the new normal, and work from home. Our lifestyle and eating patterns have drastically changed after all these events took place in the world. We all are going through some really hard and stressful schedules which are leading us to consume more processed or ready-to-eat foods to save time. But this lifestyle is giving rise to patients with triglycerides and high cholesterol.
Triglyceride is a type of fat in the body that should not grow beyond its limits in our bodies. Our bodies convert the calories of the food we intake into triglycerides and use them as energy sources for the future. It is a very necessary component of our body but an excess amount of it can cause heart disease.
Let’s have a look at the high triglycerides diet plan to decrease triglycerides in our bodies. The diet plan is specially made for Indians as they have been suffering from high triglycerides mostly.
#1: Limiting sugar intake is a way how to reduce triglycerides naturally in Indian food
When we are consuming extra sugar with food, it converts into triglycerides and gets stored in the fat cells, increasing the chances of cardiovascular diseases. You can avoid sugar soda, and packaged fruit juice and replace them with water to stop growing excess triglycerides in your body.
#2: Trans and saturated fats to be decreased to reduce triglycerides naturally with Indian food
The fast foods and processed foods we consume contain trans fat within them. You can avoid these aforementioned foods and replace them with polyunsaturated fat and mono fats to prevent health risks. You can consider eating nuts and lentils as replacements for the mentioned foods.
#3: Maintaining a healthy weight is a part of how to reduce triglycerides naturally in Indian food
It is a surprising fact to a lot of people yet true that if you can manage to lose 5-6kgs of weight, triglycerides can be reduced from your body. It also helps to control the cholesterol levels of our bodies and decreases the chances of cardiovascular disorders. For that, you have to be on a proper healthy diet and get involved in physical exercises regularly. This will help reduce your weight as well as the chances of lifestyle diseases like CVD and diabetes.
#4: Consuming healthy oils is a part of how to reduce triglycerides naturally in Indian food
You can consider the consumption of MUFA-rich oils to decrease the triglyceride levels within your body. Use soyabean oil, canola oil, or rice bran oil instead of ghee, butter, margarine, or lard as they contain saturated fats.
#5: How to reduce triglycerides naturally with Indian food? By eating more plant foods
Consume greens and vegetables as much as you can. There are vegetable proteins like lentils, peas, peanuts, etc which will directly help your body to reduce triglycerides.
#6: Consumption of high-fiber foods is a part of how to reduce triglycerides naturally in Indian food
You can eat brown rice, and wheat products like chapatis, phulkas, badam smoothies, chia seed, and flaxseed pudding to give more fiber to your body. And do not stop drinking a sufficient amount of water in a day.
#7: Regular physical activities and exercise is a ways how to reduce triglycerides naturally with Indian food
We have discussed at the beginning of the article about good cholesterol and bad cholesterol. Good cholesterol is called HDL and it can be increased in your body through regular physical exercises. It is possible to raise your metabolism rate and increase muscle mass through proper weight-bearing exercises. What happens when you are into more physical activities is that the unnecessary carbohydrates in your body are burnt and there is less space for triglycerides to be stored.
A brief chart of what to avoid in the diet; How to reduce triglycerides naturally with Indian food
- Consumption of deep-fried and junk food.
- Dairy products like butter, ghee, lard, etc are strictly prohibited.
- Even if you are consuming ghee, it cannot be more than 1 tsp in a day.
- Avoid consuming animal proteins like red meat, egg yolk, and fatty-chicken and replace them with a variety of pulses like the basic Indian Daals.
- Do not consume products made up of Maida or flour such as puri, paratha, noodles, etc.
- Packaged drinks and alcoholic beverages should not be consumed. Also, avoid energy drinks and sugary sodas.
Also Read: Importance of Lifestyle Nutrition