What to Eat to Lower Glucose & Triglycerides?

Being diagnosed with high triglycerides could indicate other health conditions such as Type 2 diabetes, low thyroid, high blood pressure and liver disease, according to the Mayo Clinic. Triglycerides are the most common form of fat found in food. Sugar (glucose) in food is measured by the glycemic index, which indicates how fast glucose is entering your blood stream. Many people with elevated blood glucose also have high triglycerides. Food recommendations for both conditions are similar.

Weight Loss

• Keeping your weight controlled will often help lower triglycerides and glucose levels. Eating a healthy diet and exercising regularly will help you manage your weight. Determine your appropriate weight and set goals for your weight loss each week.

Protein and Fat

• Eat low-fat protein, which includes skinless chicken breasts, turkey, egg whites, tofu and legumes. Fatty fish is the best protein as it has omega 3 fatty acids, which are anti-inflammatory. Cut back on saturated and trans-fats and substitute with olive oil and nut oils.

Carbohydrates

• Eat high-fiber carbohydrates such as brown rice, quinoa and barley. Eat bread that is whole grain, as well as pasta and cereal. Cut back on commercial bakery goods, carbonated sweet beverages and processed foods. Read labels on cans for sodium, sugar and preservatives. White flour products and sugar raises blood sugar as well as triglycerides. according to the Mayo Clinic.

Miscellaneous

• Limit your alcohol intake (if you drink) as it is high in calories and sugar. According to the Mayo Clinic even small amounts of alcohol have the potential to raise triglycerides. Cut back on dairy food, except for nonfat cottage cheese, low-fat cheeses, skim milk and nonfat plain yogurt. Drink 8 to 10 glasses of pure water every day.