Do you know that you can lower blood triglycerides through dietary changes? Here are four simple steps: 1. Limit sugar to 6 teaspoons 2. Eat the right amount of fats 3. Consume oil in moderation 4. Have adequate fiber

2. Blood triglycerides are fats that normally found
circulating in the blood.

3.  Triglycerides provide energy.
 Triglycerides are components of all cell
membranes.
 Triglycerides are part of body messengers such
as steroid hormones.
 Triglycerides keep us warm by providing
thermal insulation.

4.  Normal: Less than 150 mg/dl
 Borderline High: 150-199 mg/dl
 High: 200-499 mg/dl
 Very High: 500 mg/dl or above

5.  A risk for heart disease and stroke
 Also be an indicator of pre- diabetes, or
sensitivity to sugar, or to alcohol

6.  Step One: Limit Processed Sugar

7.  Why Do We Limit Processed Sugar?
 Foods that are loaded with sugar will
dramatically increase our blood triglycerides.

8.  How Much Added Sugar Do We Eat?

9. 1 muffin: 45 grams sugar or
11 tsp. sugar

10. 1 cookie: 35 grams sugar
or 9 tsp. sugar

11. 1 medium soft drink: 80 grams sugar or
20 tsp. sugar

12.  Limit Added Sugar to 6 Teaspoons

13. Cut your sugar consumption in half
each week until you reach the goal.

14. Meals & Snacks Food Items Added Sugar
(grams)
Breakfast
Lunch
Dinner
Snack 1
Snack 2
Snack 3
Total

15. Practice is the key to success!

16. Many people turn to sugary foods
in times of stress or anxiety.

17.  Call a friend.
 Take a walk.
 Keep a journal.

18. Find a Substitute.

19. Celebrate!

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