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Research shows that certain foods and diets have an amazing ability to reduce triglycerides naturally. A study of more than 1.5 million healthy adults provided evidence that a Mediterranean diet can result in a reduced risk of cardiovascular disease and cardiovascular mortality, a lower incidence of cancer and cancer mortality, and a lower risk of Alzheimer’s and Parkinson’s diseases.
When dealing with high triglycerides, diet is extremely important. So if your doctor has warned you about higher-than-desirable triglyceride levels, try this delicious triglyceride diet to reduce triglycerides naturally.
Is there actually a triglyceride diet? It’s really the Mediterranean diet. It’s modeled after the eating patterns in regions of Southern Europe that surround the Mediterranean Sea, and specifically the Greek island of Crete. In these regions, the rates of heart disease are relatively low. The Mediterranean diet emphasizes fresh fruits and vegetables, grains, legumes, and healthy fats. Unfortunately, many Americans struggle in knowing how to implement this diet using American foods.
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How the Mediterranean Diet Can Reduce Triglycerides Naturally
Research from the University of Michigan Health System helps control triglycerides as it creates for the first time a method to achieve the major Mediterranean nutrient intakes using American foods. The end result is that those women in the study using the approach were able to follow this diet and stick to it much better than those who did not.
What is the method? Using an “exchange list” of foods to lower triglycerides that are common in a Mediterranean diet in a number of categories:
- One or more servings (or exchanges) a day of dark green vegetables, such as broccoli, peas, and spinach.
- At least one exchange per day of garlic, onions, and leeks.
- One tablespoon or more per day of green herbs, such as basil, cilantro, peppermint, and sage.
- One or more servings a day of red vegetables, such as tomatoes, tomato sauce, and salsa.
- One or more servings a day of yellow or orange vegetables, such as carrots, red bell peppers, and pumpkin.
- One or more servings a day of other vegetables, such as artichokes, cucumber, green beans, and sugar snap peas.
- One or more servings a day of vitamin C fruits, such as oranges, mangoes, and strawberries.
- One or more servings a day of other fruits, such as apples, bananas, and grapes.
- Between 8 and 10 servings (or exchanges) each day of high monounsaturated fatty acid (MUFA) foods, such as olive or hazelnut oil, avocados, and most nuts and seeds.
- Limits on fats that are low in MUFA, such as corn oil, margarine, tahini, pine nuts, and sesame seeds.
Follow this suggested triglyceride diet and get your exchanges from each of the categories shown above on a daily basis. The almost certain result will be a reduction in triglycerides. It will also make a huge difference in your overall cardiovascular health and vitality and energy in general.
Use the exchange approach described here to help you implement this delicious and healing high triglycerides diet. Click here to read about how eating cranberries can lower triglycerides—and cholesterol, too.
For related information, see these University Health News posts:
- “4 Time-Tested Steps to Reduce Triglycerides Naturally”“
- “3 Proven Nutrients That Lower Triglycerides Naturally“
- “Mediterranean Meal Can Lower Triglycerides Naturally“
- “Complete Nutrition: Vegetables Are Essential“
Originally published in 2012 and updated.