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To promote good general health, the goal is to get your triglyceride (fats) levels below 150 milligrams per deciliter (mg/dL). Anything above this is considered high. And the higher they are, the greater your risk for heart disease. Modifying your diet and exercising can lower triglyceride levels.
A triglyceride-reducing diet is low in sugar, fat and calories. Triglycerides are a form of fat that circulates through your blood. Eating a lot of fruits and vegetables is a good way to reduce triglycerides. You can eat sweet potatoes on this type of diet.
- A triglyceride-reducing diet is low in sugar, fat and calories.
- Eating a lot of fruits and vegetables is a good way to reduce triglycerides.
List of Roughage Foods
A sweet potato is a root vegetable and a complex carbohydrate. It is a good source of vitamins A, E and B6. It is also high in fiber and has adequate potassium, iron, copper and manganese, according to World'sHealthiestFoods.com. This nutrient-rich food is a healthy choice for a person with high triglycerides 1.
- A sweet potato is a root vegetable and a complex carbohydrate.
- This nutrient-rich food is a healthy choice for a person with high triglycerides 1.
Yams are also a root vegetable that can be substituted for sweet potatoes. However, according to the American Dietetic Association, they are not the same. Yams contain more sugar and do not have as many vitamins as sweet potatoes. Eat more sweet potatoes than yams.
- Yams are also a root vegetable that can be substituted for sweet potatoes.
- Yams contain more sugar and do not have as many vitamins as sweet potatoes.
Recommended Serving Size
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According to the University of Washington's fact sheet on lowering triglycerides, a quarter-cup of sweet potato is the recommended serving size. Because it is a starchy food, be sure to control the portion size.
Ideal Sweet Potato Preparation
A sweet potato baked in its own skin is a good preparation choice. You also can mash the potatoes and add a bit of salt or nutmeg and cinnamon. Avoid sweet potato recipes that call for the addition of extra sugar and fat. Limit your intake of candied sweet potatoes or sweet potato pie.
- A sweet potato baked in its own skin is a good preparation choice.
- Avoid sweet potato recipes that call for the addition of extra sugar and fat.
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- "Exercise Physiology Energy, Nutrition, and Human Performance;" William McArdle, Frank I. Katch and Victor L. Katch; 1991
- Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. J Nutr Metab. 2011;2011:584832. doi:10.1155/2011/584832
- Sugata M, Lin CY, Shih YC. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Biomed Res Int. 2015;2015:768093. doi:10.1155/2015/768093
- National Institutes of Health Office of Dietary Supplements. Vitamin A fact sheet for health professionals. Updated February 14, 2020.
- National Institutes of Health Office of Dietary Supplements. Potassium fact sheet for health professionals. Updated June 3, 2020.
- American Diabetes Association. Diabetes superfoods.
- Food allergy. American College of Allergy, Asthma & Immunology. Updated 2014.
- Can eating too many carrots turn your skin orange?. Cleveland Clinic. Updated 2019.
- Types of sweet potatoes. Berkeley Wellness. University of California. Updated 2015.
Based in Colorado Springs, Vanessa Newman writes for "Women's Edition" magazine and has been published in "Rocky Mountain Sports," "IDEA" magazine and "The Teaching Professor." She has been writing professionally for over 10 years and holds a master's degree in sports medicine. She has written online courses for companies such as Anheuser-Busch and Chevron, but prefers creative writing.