Healthy Foods That Can Help Lower Your Triglycerides
To get you started, here are 7 nutrient-dense foods that promote not just healthy triglyceride levels, but healthy blood pressure and sugar levelsand healthy weight too!
Beans
Beans are a fantastic complex carbohydrate providing loads of fiber and protein, as well as vitamins and minerals. Their low-sugar, high-fiber helps support healthy blood sugar levels. They add great texture and flavor to food and theres a huge variety of them to keep your tastebuds happy.
Salmon
Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is easy to find, and fish-eaters love it. Ensuring your diet has plenty of salmons omega-3s can help your body make less triglycerides in the liver.
One review of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved triglyceride levels. Other options that are rich in omega-3s include sardines and other fatty fish, as well as lean, grass-fed beef.
Broccoli and Crucifers
Cruciferous vegetables like broccoli, cauliflower, arugula, kale, cabbage, and Brussels sprouts are all foods that lower triglycerides. Theyre loaded with fiber, other nutrients, and a sulfur-rich compound called sulfuraphane.
One animal study indicated that sulfuraphane may help reduce triglyceride levels. Another study involving individuals with blood sugar health issues showed a reduction of triglycerides after taking broccoli sprout powder supplements.
Berries
Spinach
Oats
Avocado
Add More Fiber To Your Diet
Fiber is the part of your food that isnt digested, and its important because it helps you feel full. According to a study published in February 2019 in the journal Current Developments in Nutrition, dietary fiber can reduce the risk of high triglycerides in young to middle-aged adults who are overweight or obese. In general, fiber-rich foods also have carbohydrate content that is more complex and can lead to more gradual absorption by the body, which can also help temper the triglyceride increase that occurs after meals, says Michael Wesley Milks, MD, a cardiologist and assistant professor of clinical medicine at The Ohio State University Wexner Medical Center in Columbus. Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables.
What Are The Lifestyle Changes That Can Impact Your Triglycerides Level
Some of the best ways to lower triglycerides level in the blood naturally include-
- Limit the intake of sugar
- Take steps for losing excess body weight
- Adopt a diet that is low in carbohydrates and high in fibrous content
- Exercise on a regular basis for about half an hour
- Avoid the consumption of foods that contain trans fatty acids
- Enhance the consumption of foods that contain unsaturated fatty acids
- Follow a consistent and healthy eating pattern and do not eat junk food
- Increase the intake of soy proteins
- Add more tree nuts like almonds, walnuts, pecans, pistachios, macadamia nuts, etc. to the diet.
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A Few Words Of Caution
- Boil, bake, steam, and roast the foods to get the full benefits of their nutritional composition.
- In case of fruits, eat them raw, ripe, and fresh for the fibrous content and nutrients.
Bringing down the level of triglycerides in the blood has never been easier. What with a host of foods and natural remedies and ways, the stubborn level of cholesterol and triglycerides will come down in a few months. If you are seeking out ways to inculcate foods to lower triglycerides level in blood, then follow through with the remedies to keep your heart healthy. Adopt an active and healthy lifestyle to stay fit and robust throughout life.
Choose Healthy Fats Over Saturated Fats
Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.
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Change Your Diet To Reduce Triglycerides
Follow these dietary guidelines to reduce your triglycerides:
- Choose unsaturated fats Reduce your intake of saturated fats by eating less red meat and less full-fat dairy.
- Reduce total fat intake Get no more than 30 percent of your calories from fat.
- Eat less sugar Cut down on table sugar, syrup, sweets, and sugary drinks.
- Go for complex carbohydrates Substitute whole grains for refined grains like white bread and white rice.
- Cut back on alcohol If you drink, talk to your doctor about safe amounts.
Increase Your Intake Of Unsaturated Fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.
A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .
One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .
Summary
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
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Other Causes Of High Triglycerides
High triglyceride levels may have other causes besides diet. For some people, high triglycerides are genetic. While dietary changes may help lower them a bit, you may also want to speak with your doctor about whether you also need to take medication.
Pregnancy can also cause a temporary increase in triglycerides. In women who are genetically predisposed, the increase can sometimes be severe and life-threatening.
Some medications can also raise your triglyceride levels. These include:
- Birth control pills containing estrogen
- Hormone replacement therapy
Normal Cholesterol With High Triglycerides What Is That
When measuring total cholesterol levels, low-density lipoprotein , high-density lipoprotein , and triglycerides are used in the measurement.
For adults, standard cholesterol levels are:
- Less than 200 mg/dL is desirable
- Between 200 â 239 mg/dL is considered borderline
- Over 240 mg/dL is considered high
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Food Items You Can Easily Consume To Lower Triglyceride
Foods That Lower Triglycerides Naturally
Having high triglyceride levels is often part of the criteria when diagnosing high cholesterol, and it also plays a role in cardiovascular disease and strokes. Keeping triglyceride levels down in our blood stream may require the use of pharmaceutical medication, exposing you to the annoying and potentially harmful side effects. Thankfully, there is a natural way to regulate cholesterol and triglyceride levelsit includes keeping a healthy diet and simple lifestyle changes that will not only make you feel healthier but keep your blood vessels and heart muscles performing at their best. Here you will find a list of food that lower triglycerides.
Studies show over the past 30 years that more and more Americans are becoming overweight, leading to high triglyceride levels becoming a serious issue. They are linked to an increased risk of stroke and heart attack and may actually have a genetic predisposition, with high triglyceride levels and low good cholesterol numbers having a tendency to run in the family.
It is good to know what is considered a normal and abnormal triglyceride level.
- Normal: Less than 150mg/dl
High levels of triglycerides are often associated with obesity, diabetes, kidney disease, and thyroid disease.
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What Foods Do You Avoid If You Have High Triglycerides
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High blood triglyceride levels are associated with increased risk for heart disease and stroke, and often accompany other conditions such as metabolic syndrome, obesity and uncontrolled Type 2 diabetes. Foods containing high levels of saturated fats and trans-fats contribute most to high triglycerides, and should be avoided if you’re trying to get yours under control. Exercise and a healthy diet can usually bring down your weight and reduce high triglycerides to a normal level, but if necessary your physician can prescribe medications to speed the process.
Reduce Simple Carbohydrates And Eliminate Alcohol
Nutrition expert and registered dietitian Joy Bauer recommends exchanging refined carbohydrates in your diet for whole grains. For example, instead of white flour and products made with it, such as crackers, bread, pasta, rice or dinner rolls, choose whole-grain breads and rolls, whole-wheat pasta and brown rice. Refined carbohydrates raise blood sugar, stimulating insulin production, which in turn raises triglycerides. Bauer goes on to note that if you have been diagnosed with high triglyceride levels, limit your intake of grain foods to one or two servings per meal. Alcohol — whether beer, wine or hard liquor — also raises triglyceride levels, so use it sparingly and only as an occasional treat. Fruit juices, with their high levels of natural sugars, should also be limited.
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How Long Does It Take To Lower Triglycerides
Bringing down your triglycerides doesnât take as long as you think. This large scientific review from 2020 showed that people were successful in lowering their levels in less than six months while following a reduced-carb diet.â¹ People who stuck with the changes for longer than six months saw an even greater decrease in triglyceride levels.
Will A Keto Diet Lower Triglycerides And Cholesterol
No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events.
The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily eating fish, poultry, beans, and eggs weekly reducing portions of dairy and limiting red meat.
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How To Lower Your Cholesterol
If you are wondering what to do about your cholesterol, follow these rules:
Get regular aerobic physical exercise. It has been proven that regular exercises increase HDL cholesterol and decrease LDL cholesterol . Moreover, it may also lower your risk of heart attack or stroke, as it reduces the blood pressure.
Diet. Eat foods low in fatty acids, saturated fats, and cholesterol. Dont forget to include in your diet fish, as they are a source of omega-3 fatty acids. Consider eating cholesterol-lowering foods, such as margarine, enriched with plant sterols and stanols.
Use medications. If the non-pharmacological ways of treatment dont bring satisfactory results, dont hesitate to contact your doctor, who may propose drug therapies. There are numerous drugs that doctors can use to lower your bad cholesterol and correct your LDL HDL ratio. It has been scientifically proven that they not only lower cholesterol but also and prolong life.
Dont be afraid to make valuable changes in your life. Calculate your LDL HDL ratio and other ratios using our cholesterol ratio calculator. Lower your cholesterol, treat hypertension and diabetes, check for abnormalities in your ECG, protect your heart and live healthier, longer, and happier!
Too Much Of A Good Thing
No doubt: Fruit is good for you, especially if you’re having a piece of fruit instead of a rich dessert. But when you have high triglycerides, you may need to limit yourself to 2-3 pieces of fruit a day. That way, you won’t get too much of the natural sugars that are in fruit. If you’re having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins , for example.
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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.
Three Ways To Lower Your Triglyceride Levels
by Health Professional
Last week I talked about and how they affect our health, and this week we want to go a little further in that discussion, to look at some of the dietary changes which will help you reduce your triglyceride levels.
Three Ways to Lower Your Triglyceride Level. Reduce your processed carb intake
The standard advice, which gravitates towards a diet lower in fat as a way to protect your heart, may be doing more harm than good.
The fact is, that when most people go on a low fat diet they replace those calories from fat with calories from carbohydrate foods.
Think about how much bread, pasta, potato chips, cookies, breakfast cereals you eat in the course of one day”. do carb foods make up the highest percentage of your energy intake ?
If your diet is high in these sugary foods, then you will be increasing your triglycerides levels as a result.
A 2008 study published in the New England Journal of Medicine, compared a low-carb diet versus a Mediterranean diet versus a low-fat diet. They found that triglycerides were reduced most in the low-carb group 23.7 mg/dL as compared to 2.7 mg/dL in the low-fat group.
They also found that the ratio of total cholesterol to HDL cholesterol decreased during both the weight-loss and the maintenance phases. The low-carbohydrate group had the greatest improvement, with a relative decrease of 20 percent, compared to a decease of 12 percent in the low-fat group.
So, which foods should routinely be avoided?
2. Watch your drinks
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Eliminate Bread & Pasta
White bread, pasta, and Irish potatoes contain starch, a carbohydrate that has a high glycemic value that can spike blood sugar and raise your triglyceride levels. Eliminating these foods can help lower your triglycerides. Focus on eating whole grains, such as wild rice, barley, or quinoa, and a variety of vegetables, nuts, and seeds, which contain complex carbohydrates and fiber.
Eating Foods With A Low Gi
The glycemic index indicates how much a specific food is likely to increase your blood sugar levels.
For example, oats have a low GI, but white bread has a high GI and is more likely to lead to a big spike in your blood sugar.
Research suggests that eating a low glycemic diet is associated with lower triglycerides.
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Limit Your Added Sugar
You know that too much of the sweet stuff is bad news, and thats definitely the case here. When youre eating sugary foods, its easy to end up chowing down on more calories than your body needs.
The excess will be turned into triglycerides, which can lead to serious trouble:One 15-year study found that people who got 25 percent of their calories from sugar were twice as likely to die from heart disease as those who ate significantly less.
The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day.
Limit Cholesterol And Saturated Fats
Circulating in the bloodstream, triglycerides are a type of stored fat comprised of fat and sugar molecules bound together. Triglycerides are closely connected with good blood cholesterol, or HDL. They act in much the same way as a see-saw: Any food that lowers HDL tends to raise triglycerides. Foods high in cholesterol and saturated fat elevate triglyceride levels, so limit your intake of fatty red meat, poultry skin, butter, lard, high-fat dairy products and shellfish. Replace these with leaner cuts of meat and polyunsaturated and monounsaturated fats such as olive oil, canola oil, avocados, nuts and nut butters and low- or non-fat dairy products.
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