Foods That Lower Triglycerides Naturally

Ask Your Doctor About Natural Supplements

Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.

Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.

Below are a few of the main supplements that have been studied:

• Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (

Summary

Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.

Weight Loss And Triglyceride Levels

Weight loss is an important tool to get to a healthy triglyceride level. Because triglycerides are essentially fat stores, reducing the total amount of fat in the body will result in a lower triglyceride level in blood tests.

Even modest weight loss of 5% to 10% of total body weight helps to lower your triglyceride level. This means that going from a body weight of 300 lb to between 270 lb and 285 lb makes a big difference and lowers your risk of heart disease, stroke, and pancreatitis.

Increase Fibre Quantity In Your Diet

High-fibre foods are also rich in carbohydrates, however, they are more complex to break down and are gradually absorbed by the body. Dietary fibre also helps you feel full without having consumed excess calories. Therefore, it directly lowers your triglyceride levels.

Choose healthy fats

The main source of triglycerides is fats, themselves. Thereby, a reduction in the fat content that you consume can help you achieve good triglyceride levels. However, fat is also an essential component of your body. There are both healthy and unhealthy fats. In order to reduce triglycerides, you should aim to consume more healthy fats and decrease your intake of unhealthy, saturated fats. Healthy fats include omega-3 fatty acids that are found in oily fish, olive oil and other supplements.

Don’t Miss: Are Beans Good For Cholesterol

Consider The Bigger Picture

Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.

If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.

How Can I Lower My Triglycerides Quickly

Dietary and lifestyle changes may help you lower your triglycerides within a few months. The first step, though, involves finding out why your triglycerides are high. Hypertriglyceridemia has many causes. These include:

• Dietary factors.
• Medical conditions.
• Some medications.

If you just learned your triglycerides are high, the first thing you should do is talk with your healthcare provider. Your provider will ask you some questions and review your medical history to see what might be causing the spike in your triglyceride level.

Your provider will then help you come up with a plan for getting your triglycerides back to a healthy level. This plan may involve medication to lower your triglycerides, especially if your numbers are very high. Or, you may need treatment for an underlying condition.

Your provider will also help you with dietary and lifestyle changes. Its always best to follow the individual plan your provider gives you. But here are some general guidelines that research shows can help you lower your triglycerides.

Dietary changes to help lower your triglycerides

There are four main dietary culprits that raise your triglycerides:

Product labels or packaging will also tell you if an item is fat-free. Its important to reduce your fat intake. But be aware that desserts labeled fat-free usually contain more sugar than full-fat versions and just as many calories. Limit these desserts or find healthier options like fresh fruit or sugar-free popsicles.

Read Also: How Much Cholesterol Is In Nuts

How To Lower Cholesterol And Triglycerides

• Frequently Asked Questions

Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.

Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.

This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.

Luis Alvarez / Getty Images

Stay Wary Of Trans Fats

Another category of unhealthy fats include trans fats which increase the levels of LDL in your body. A variety of food products that you pick from the shelf are rich in trans fat and is labelled hydrogenated oil. This type of oil is made by adding hydrogen to vegetable oils in an effort to increase the shelf life of the product.

It is thus important that you read the labels of the products you buy and avoid the ones that contain trans fat.

Read Also: What Is Good Hdl Cholesterol

How To Lower Triglycerides With Supplements

Adopting a healthy lifestyle takes time, and will not result in instant changes in the triglyceride blood level. If you need to lower triglyceride quickly for blood test, then the use of supplements becomes necessary.

Some supplements have been shown to help lower cholesterol and triglyceride level in the blood. They popularly known ones include:

Omega-3-Fatty Acid:It is linked to lowering triglyceride level and blood pressure. There are several fish oil supplements with a rich amount of omega-3-fatty acid, and taking 3gram of such supplement daily can help lower triglyceride level.

Vitamin B3 : Its a very important nutrient because it is needed by most of the bodys metabolic processes. High dose of Vitamin B3 supplement has been shown to lower cholesterol level by up to 20% and also improve brain function. Nicotinic acid should be taken with caution at the supplemental dosage, as it can pose some side effects.

Fibrates: This refers to the class of drugs that lower blood triglyceride levels by reducing the production of VLDL and increasing the removal of triglyceride from the blood.

Supplementing with fibrate is an effective way of lowering the triglyceride levels in the blood quickly. Common examples of fibrates include gemfibrozil and lofibra. They should equally be taken with caution as they come with side effects when used abusively.

Using any of the supplements listed above can help lower triglycerides quickly for a blood test.

Better Breakfast Egg Choice

Instead of: Cheese omelet

Choose: Egg-white omelet with spinach, onions, peppers , with or without one slice of whole wheat toast

Why make the switch: Skipping the yolks and the cheese lowers the saturated fat and the sodium in this breakfast. And adding veggies is always a good choice when it comes to your health.

You May Like: How To Test Your Own Cholesterol Levels

What Do You Mean By Triglycerides

Triglyceride is a type of fat molecule present in the blood. While eating food, the calories which are not required by the body get converted into triglycerides. The triglycerides get stored in the fat cells in the body. With excess intake in calories, the level of triglycerides in the blood increases and causes hypertriglyceridemia.

It is very common with more than three million cases in the United States. But did you know that usually, the triglycerides level in the blood should be less than 150mg/dL? And if it exceeds 199mg/dL, it is detrimental to the body.

But with a few changes in the diet and lifestyle, you can control the whammy levels of triglycerides. Food plays a significant role in regulating the cholesterol level in the body. Hence, to eat right is the key to healthy blood for nurturing the body organs. Read ahead as we list the best of 6 foods that can lower triglycerides.

What Foods To Avoid If Your Triglycerides Are High

Knowing what not to eat to keep triglyceride levels under control is just as important as knowing what food you should eat instead. The following are some foods you should try to avoid when keeping triglycerides and cholesterol low, as they are not foods that reduce triglycerides in the body.

Achieving ideal triglyceride and cholesterol levels may seem like an uphill battle, but with the tips and recommendations listed here, you will be on the right track for success. It is important to stay vigilant and not become discouraged during the tough days, as your health is something that should take top priority. Speaking to your doctor about other diet and lifestyle changes that may work best for you is also advised.

You May Like: How Much Cholesterol In Lobster

Foods That Could Help Lower Triglycerides

Chances are, you’ve heard that having healthy triglyceride levels in your blood is important. But what exactly are triglycerides, and how do they work in your body? And when you have high levels, is it possible to manage them with lifestyle, and can food make a difference? The good news is, according to food and health pros, what you eat can help. We’ve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.

Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

You May Like: Can Coffee Cause High Cholesterol

Foods To Lower Triglycerides

Oats – Oats are rich in fibre. Fibre-rich food items take more time to digest, thus preventing a spike of blood sugar levels and causing less release of triglycerides, and forming an important part of the triglyceride diet.

Cauliflower- Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.

Blueberries- Blueberries contain less sugar, more fibre and are full of antioxidants. You can use it as topping for oatmeal, yoghurt, or make a smoothie.

Spinach- Spinach is a good source of vitamins and is also counted among the foods to reduce triglycerides. You can add it to stews, salads, and egg omelette preparation.

Bananas- Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium – an important mineral.

Strawberries- Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides?

Broccoli- Broccoli is yet another green vegetable that can lower triglyceride levels. You can have it by simply roasting it or adding it to soups.

Cabbage- It is included under cruciferous vegetables that reduce triglycerides and is rich in vitamin K. You can saute it with a few spices and enjoy the delicious and nutritious food.

Salmon- Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.

Nuts- Nuts contain monounsaturated fats, fibre and omega-three fatty acids that manage triglyceride levels.

Causes And Effect Of High Triglycerides

Triglycerides are generally fats present in the blood. They serve as the energy reservoir for the body, when theyre within the normal range. High levels of triglycerides in the blood are associated with increased risk of heart disease, stroke, and diabetes. This is why it is very important to keep an eye on the level of triglyceride to ensure theyre within the normal range.

The triglyceride level range in the body system is as follow:

Normal Triglyceride: Below 150mg/DL

High Triglyceride: 200-499mg/DL

Very High Triglyceride: Above 500mg/DL.

A simple lipid test would place you in one of the aforementioned categories. If you fall into the good category, such an individual is considered healthy.

Individuals in the borderline high category need to exercise the more and adopt a healthier lifestyle. At this stage, there is no need to take supplement or triglyceride reduction medication. Unless advised by your physician.

People in the high and very high category should consult their physician, as they adopt a healthy lifestyle and explore alternatives to lowering the blood triglyceride level.

Some of the major causes of high triglycerides are obesity, smoking, excessive alcohol, physical inactivity, and certain diseases such as diabetes, cirrhosis of the liver, hypothyroidism, and the use of some medications.

Some foods that lower triglycerides include tuna fish, sardine, brown bread, and a host of wheat whole products.

References:

Read Also: What Is Your Normal Cholesterol Level

Ways To Reduce Elevated Triglycerides

: Simple sugars are the primary ingredient of triglycerides and hence excess intake of sweets or drinks can raise triglycerides. Eliminate intake of food items loaded with sugars like cookies, pastries, sweet desserts, and fruit juices.

: Drinking alcohol raises triglyceride levels. For people who are sensitive, a small amount of alcohol can trigger it.

Reduce intake of refined carbohydrate-containing foods: Intake of refined cereals like white rice, bread, pasta made from white flour, or cornflakes can significantly raise triglycerides in sensitive individuals. Instead choose whole grains such as multigrain chapatti, and other grains such as quinoa, barley and millet.

Choose foods rich in omega 3 fatty acids, the “good” fats! Omega 3 fatty acids have been shown to significantly reduce the elevated triglycerides level. Hence include foods high in omega-3 fatty acids such fatty fish , flax seeds, flaxseed oil, Almonds and legumes. Checkout 25 foods and 7 days diet to lower triglycerides.

Maintain a healthy weight: You may be surprised to discover that a modest weight loss of 5-6 kg can reduce your triglycerides, cholesterol level, and decrease your risk of heart disease. Eat a healthy diet to lose weight and prevent lifestyle diseases like diabetes, CVD, etc.

Eat more plant foods! Vegetable proteins such as beans, peas, nuts and lentils are excellent ways to improve your health and will have a direct effect on lowering your triglycerides and cholesterol.

Limit Your Alcohol Intake

While you may want to sip on a glass of wine after a long day, go easy: Drinking too much alcohol is one of the unhealthy habits that are worse for you than you thought. Alcohol can raise your triglyceride levels while also contributing to high blood pressure, obesity, and increased type 2 diabetes risk, according to the AHA. Alcohol is a source of empty calories and sugarwhen this excess energy goes unused, it can begin to collect and build up as triglycerides in the blood, explains Palinski-Wade. Some suggests moderate alcohol intake can raise TG levels by 50 percent or more. The AHA recommends that men have no more than two drinks per day while women keep it to one drink daily. But if you are looking to lower TG levels, refraining from alcohol may be your best option, Palinski-Wade says.

Read Also: How To Remove Cholesterol Deposits Around Eyes Naturally

Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

Get Your Daily Dose Of Dietary Fiber

We harp on about fiber here quite a bit. And thats because its incredibly important!

Increasing your dietary fiber intake may reduce your LDL cholesterol, prevent cancer, promote digestion, support healthy gut bacteria, and even help regulate blood glucose.

Fiber can also help lower your triglyceride levels by slowing the rate at which fat and sugar is absorbed.

Women should aim for a minimum of 21 to 25 grams of fiber each day, while men need at least 30 to 38 grams.

Your body needs both soluble and insoluble fiber and these can be found in a whole range of plant foods.

Soluble fiber sources include chia seeds, flax seeds, psyllium husks, artichoke, asparagus, winter squash, Brussels sprouts, broccoli, onion, carrots, beans, legumes, blueberries, and nuts.

Insoluble fiber sources include spinach, Brussels sprouts, broccoli, winter squash, bran, and flax seeds, among other fruits and veggies.

If youre consuming non starchy vegetables as the basis of your diabetic diet , then fiber is not likely to be a big issue.

Don’t Miss: Are Sweet Potatoes Good For Cholesterol

Health Conditions Related To Triglycerides And Cholesterol

High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .

Other health conditions related to high triglycerides or cholesterol include:

• High blood sugar levels or diabetes
• Metabolic syndromea cluster of conditions that increase your risk for heart disease
• Genetic conditions

Food Swaps To Lower Triglycerides

Got high triglycerides ? The culprit is likely consistently overeating or eating too much sugar, saturated fat, or refined carbohydrate, such as white bread.

You can naturally lower your triglycerides by making the following simple food swaps. They’ll help you get your triglycerides under control and help you maintain a healthy weight.

Instead of: Bagel with cream cheese

Choose: Whole wheat English muffin with 1 tablespoon of peanut butter or other nut butter

Why make the switch: The English muffin breakfast has fewer calories . The nut butter has good fats, which replace the bad fats you’d get from the cream cheese.

Read Also: What Not To Eat With High Cholesterol Food List