Diet & Lifestyle Guide for High Triglycerides
Diet & Lifestyle Guide for High Triglycerides** A high-triglyceride diet should focus on **fiber, healthy fats, lean protein, and low-GI foods** while avoiding **sugar, refined carbs, and trans fats**. ## **✅ Foods to Eat (Both Indian & Western Diets)** ### **1. High-Fiber Foods** – Helps lower triglycerides by slowing sugar absorption. - **Indian:** Oats, barley, brown rice, whole wheat roti, millets (ragi, bajra, jowar), lentils (dal), chickpeas, green leafy vegetables. - **Western:** Whole grain bread, quinoa, beans, lentils, chia seeds, flaxseeds. ### **2. Healthy Fats (MUFA & Omega-3 Fats) – These lower triglycerides.** - **Indian:** - **Coconut**: **In moderation**, as it contains saturated fat. Stick to fresh coconut or cold-pressed coconut oil. Avoid processed coconut oil. - Almonds, walnuts, flaxseeds, chia seeds, mustard oil, fish (salmon, sardines, mackerel, hilsa, rohu). - **Western:** Olive oil, avocados, nuts, fatty fish, omega-3 supplements. ### **3. Lean Proteins – Needed for muscle health without excess fat.** - **Indian:** Moong dal, masoor dal, chana, tofu, paneer (in moderation), eggs (whites), chicken, fish. - **Western:** Lean meats, eggs, Greek yogurt, cottage cheese, legumes. ### **4. Low-Glycemic Fruits – Avoid sugar spikes.** - **Best choices:** Berries, apple, guava, pear, papaya, oranges. - **Avoid or limit:** Mango, banana, grapes, pineapple. ### **5. Non-Starchy Vegetables – Rich in fiber and vitamins.** - **Indian:** Bhindi (okra), karela (bitter gourd), lauki (bottle gourd), cabbage, cauliflower, spinach. - **Western:** Broccoli, zucchini, bell peppers, asparagus, kale. ### **6. Fermented Foods – Supports gut health and metabolism.** - **Indian:** Buttermilk (chaas), curd (dahi), homemade pickles (low oil), idli, dosa. - **Western:** Sauerkraut, kimchi, kefir, probiotic yogurt. ## **❌ Foods to Avoid (High in Sugar & Bad Fats)** ### **1. Refined Carbs & Sugary Foods – Major contributors to high triglycerides.** - **Indian:** White rice, maida (white flour), naan, sugar-laden mithai (gulab jamun, jalebi), packaged fruit juices. - **Western:** White bread, pasta, pastries, cakes, candy, soda. ### **2. Unhealthy Fats (Trans & Saturated Fats) – Increase triglycerides.** - **Indian:** Deep-fried snacks (samosa, pakoras, namkeen, chips), excess ghee, processed cheese, street food. - **Western:** Processed meats (sausages, bacon), fried fast food, margarine, store-bought cookies. ### **3. Alcohol – Even small amounts can raise triglycerides.** - Avoid beer, wine, whiskey, and cocktails. If consuming occasionally, **limit to one drink per week**. ### **4. Red Meat & Full-Fat Dairy – High in saturated fats.** - **Indian & Western:** Reduce lamb, pork, and beef intake. Choose lean meats and **low-fat dairy** instead. ### **5. Sweetened Beverages – Hidden sugar sources.** - **Indian:** Soft drinks, artificial fruit juices, sugar-loaded lassi. - **Western:** Soda, flavored coffee, energy drinks. ## **