Along with high cholesterol, high triglycerides are one of the triggers for heart problems that put our well-being at risk. Triglycerides are a type of lipid that our body reserves to be used as energy. Still, when we overeat foods with a significant presence of fat and lead a sedentary life, these triglycerides are not utilized or eliminated correctly by our body, accumulating in arteries and increasing the risk of a heart attack. Making changes in the diet and reducing fat intake is essential to reduce its presence, so in this FastlyHealarticle, we give you five simple and delicious recipes to lower triglycerides.
Vanilla Oatmeal Smoothie
The high-fiber foods are highly recommended to reduce triglycerides because fiber helps reduce fat in our body by absorbing and eliminating it through bowel movements, which prevents it from building up dangerously in our arteries.
A delicious and straightforward oatmeal shake with vanilla cannot be missing among the five recipes to reduce triglycerides. Oatmeal is one of the best home remedies to lower triglycerides so that you can incorporate it into your diet at breakfast, mid-morning, or as a snack.
To make this shake, you need:
- A glass of soy, almond, or skimmed cow’s milk.
- Two tablespoons of natural rolled oats.
- Two drops of vanilla extract.
- Cinnamon to taste (optional)
In a blender or food processor, pour the glass of icy milk, the oats, and the vanilla and blend until you get a homogeneous drink. Serve in the mirror, sprinkle with a bit of cinnamon and enjoy this delicious drink. Adding sugar is not recommended.
Baked salmon with artichokes and cherry tomatoes
If you have high triglycerides, it is recommended to incorporate foods rich in Omega 3 into the diet. This fatty acid stimulates the elimination of bad cholesterol and triglycerides while promoting the increase of good cholesterol. These ingredients can be mixed without problem with cleansing and fiber-rich foods such as artichoke and tomato, so a dish of baked salmon with artichokes and cherry tomatoes will be simply delicious.
To do this, you will need:
- One piece of fresh salmon.
- 2 artichokes.
- Tomates cherry.
- 1 clove of garlic.
- 2 lemon slices.
- Provencal herbs.
The first thing we will do is prepare the artichokes as their cooking takes longer. Start by preheating the oven to 200 ºC, washing the artichokes, cutting the most challenging top part, removing the stem, then cutting them in half. Remove the leaves from the outside until they reach the soft and edible part; when they are ready, place them in the source in which you will then add the salmon, add a splash of olive oil, salt, pepper, and a very finely chopped garlic clove, Cover the dish with aluminum foil and bake for 25 minutes.
While they cook, season the salmon with salt, pepper, Provencal herbs, and two lemon slices on top, which will give it a delicious citrus touch. After 25 minutes, remove the pan from the oven, and add the salmon and tomatoes, to which you will add a drizzle of olive oil and salt. Let everything cook for 12 minutes or until the salmon is just done. Remember that it must keep a pink tone inside without going overboard.
Brown Rice With Vegetables
We continue with the proposals loaded with fiber to promote fat elimination from the body. Among the five recipes to reduce triglycerides, brown rice with vegetables is positioned as one of the best because, besides offering the fiber content of rice and vegetables, it is a light dish with few calories that is very satiating.
The ingredients are:
- 1 cup of brown rice.
- Two and a half cups of water or vegetable broth.
- 1 carrot
- 50 grams of spinach.
- 1 clove garlic.
- Half an onion.
- Half a large broccoli or a small one.
- Salt and pepper.
- Olive oil.
Start by washing all the vegetables, peel and dice the carrot, wash the broccoli, remove the stem and separate into small portions, peel and cut the onion and garlic into small cubes, and reserve. In a frying pan or in the same pot in which you will prepare the rice, add a splash of oil and bring to medium heat; once hot, add the onion, garlic, carrots, and broccoli and let them fry for a while. 10 minutes. Wash the spinach, chop, and reserve.
Once the vegetables are fried, add the spinach, stir and add the cup of rice. Stir again until all the ingredients are well combined, add the broth or water, and then add salt and pepper to taste. Lower the heat and cook for 20 to 25 minutes, don’t forget that brown rice takes longer to be cooked.
You can add all the vegetables you like to this recipe to enjoy a delicious dish.
Tuna filled Eggplants
Eggplant is a highly cleansing ingredient, which is why it is an excellent alternative to help our body eliminate excess fat and reduce triglycerides. You can eat it roasted, grilled, or prepare delicious aubergines stuffed with tuna to lick your fingers.
To do them, you will need:
- 1 large eggplant.
- Two cans of tuna in olive oil or water.
- One small can of crushed tomato.
- Half an onion.
- 1 clove garlic.
- 1 carrot
- Olive oil.
- Mozzarella cheese.
- Salt, pepper, and oregano.
The first thing you should do is preheat the oven to 200ºC. Wash the eggplant well, cut it horizontally and remove the meat inside to make room for the filling; reserve this meat as you will use it in the preparation. Season the aubergines with olive oil, salt, and pepper, and put them in the oven to cook while you make the filling.
Add a drizzle of olive oil to a pan, bring to medium-low heat, and once hot, add the diced onion and garlic. Let it fry for 5 minutes and add the carrot in cubes, and the aubergine cut into pieces, then let them cook together for ten more minutes. Meanwhile, remove the excess water or oil from the tuna cans and reserve them. Add salt, pepper, and oregano, add the crushed tomato to the sauce, cook for 10 minutes, and add the tuna.
Allow the mixture to cool for at least 5 minutes until the stew’s flavor is concentrated and delicious. Touch up the salt and pepper and then take the aubergines out of the oven and get ready to stuff them. Once filled, place a little mozzarella cheese on top; avoid the Parmesan as it has a lot of fat. Bake until the cheese is gratin, and enjoy a delicious recipe.
And if you don’t like tuna, choose a lean cut of meat, send it to grind or chop and fill the aubergines with this ingredient.
Grilled lean meat with baked potatoes
Grilled lean meat with baked potatoes is a simple and delicious recipe that will allow you to enjoy it without the need to put your heart at risk. To do this, the first thing is to choose a cut of veal that is lean, that is, with little fat, as is the case of sirloin, high or low loin.
Season the meat with salt and pepper and grill until done. Accompany with some roasted potatoes made with a drizzle of olive oil, coarse salt, and thyme; you will enjoy a dish worthy of a restaurant without leaving home.
Recommendations to reduce triglycerides
If your goal is to reduce triglycerides, it is essential to closely follow a series of recommendations that will help you to achieve it effectively:
- Avoid eating foods rich in fat such as cold cuts, fried foods, junk food, whole dairy products, snacks, sweets, and pastries.
- Choose lean meats such as chicken, turkey, lean cuts of beef or pork, and fresh fish.
- Avoid fried, breaded or battered preparations and prefer those that are baked, grilled, broiled, steamed, or cooked.
- Eat more fresh vegetables and greens and increase the fiber intake in your diet. Foods like oats, brown rice, sunflower or poppy seeds, and nuts are great alternatives without added salt or sugar.
- Always opt for skimmed dairy and fresh cheeses with much less fat content than cured ones. Substituting milk for vegetable drinks is an excellent alternative to lower triglycerides.
- If you are overweight or obese, it is advisable to lose excess kilos to help reduce triglycerides.
- And of course, do not forget about exercise; doing physical activity at least three times a week will help you reduce this concentration of lipids and improve your health.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.