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How To Lower Triglycerides Diet

Eat More Medium Chain Triglycerides

Nutrition Tips : Diet to Lower Triglycerides

Yes, you read that correctly. To improve health and triglyceride levels, you should consume more triglycerides. But make sure they are the medium-chain kind of triglyceride.

MCTs are different from the long chain triglycerides that we commonly find in dairy and meat because they skip the normal process of fat digestion and go straight to the liver. In the liver, the MCTs are often converted into ketones for fuel.

For this reason, many studies have found MCTs to increase weight loss when compared to other healthy fats like olive oil. Believe it or not, MCTs also have been found to decrease triglycerides more than olive oil as well.

Coconut oil is the best natural source of MCTs . However, if you need an unmistakable energy boost that eliminates your cravings right away, then supplement with pure MCT oil. Blend it into your morning coffee or keto pumpkin spice latte or use it as the oil for your salad dressings.

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.

Refined Grains And Starchy Foods

Refined or processed grains are typically made from white flour, which can increase triglycerides. They also often have added sugars. If possible, try to limit:

  • Enriched or bleached white bread, wheat bread, or pasta
  • Pastries, pies, cookies, and cakes

Starchy foods can also raise triglycerides. Try to choose foods with 100% whole grains and opt for long-grain rice instead of instant rice. If possible, eat non-starchy vegetables such as spinach, instead of starchy ones like potatoes.

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Taking Supplements To Lower Triglycerides

The data show that diet and exercise are practical approaches for lowering triglycerides. However, for some people, lifestyle changes may not be enough. In that case, it may be worth discussing supplements with your healthcare provider.

Disclaimer:

Heres a list of possible choices.36

  • Niacin: 2,000 to 3,000 mg per day37
  • Berberine: 500 mg twice daily38
  • Fish oil: Eicosapentaenoic acid 2 to 4 grams per day 39
  • Curcumin: 80 to 100 mg daily40
  • Fenugreek: 10 grams per day41

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Lifestyle and Dietary Choices that can Help Lower Triglyceride Levels ...

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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.

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

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Changing Your Diet To Lower Triglycerides

Summary

Limiting sugars, refined carbs, and alcohol is crucial to get the best results.

Diets higher in fiber and fish may also help to lower triglycerides. Those with severely elevated levels may respond better to low-fat diets, but this is not a universal finding.

When attempting to lower triglyceride levels, many find success through altering their eating habits. Here are the dietary approaches worth trying, according to science.

Top Foods To Help Lower Triglyceride Levels

How to Raise Your HDL & Lower Your Triglycerides (NOT what you Think)

3 ).

Diet plays a major role in the production of triglycerides in your body. Certain foods may even help lower your blood levels.

Here are 8 top foods that may help lower triglyceride levels.

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Daily intakes of at least 25 grams of soy protein were most effective at lowering these fats in the blood .

Soybeans, edamame, tofu, and tempeh are excellent sources of isoflavones, a health-promoting compound linked to reduced triglycerides, weight management, and improved menopause symptoms .

Fermented soy products like natto and tempeh have a higher nutritional value than unfermented soy. When used to replace sources of animal protein, they have a potent triglyceride-lowering effect .

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What Are The Causes Of High Cholesterol

The tendency toward high cholesterol appears to be genetic although diet also influences cholesterol levels. Other factors that can influence cholesterol levels include being overweight and being physically inactive. The older you get, the more likely your cholesterol levels are to rise. Before menopause, women tend to have lower cholesterol levels than men of the same age, but after menopause, womens LDL levels often increase.

There is considerable controversy over whether high cholesterol is in itself a cause of heart disease , or a symptom of an inflammatory condition that is the true cause of heart disease . According to the latter theory, chronically high levels of inflammation creates small lesions on arterial walls the body sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than LDL levels.

The two theories are not mutually exclusive they may both be true to some extent.

What Other Lifestyle Changes Help Lower Triglycerides

Lifestyle strategies are a way to lower triglycerides naturally.

Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.

Increasing physical activity lowers triglycerides.

  • Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps with abdominal obesity.
  • Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.

All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .

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Why Lowering Your Triglycerides Matter

Lower triglyceride levels are one of the many indicators for better health, while high triglycerides are associated with several health conditions, including the following:

It may be worrisome at first because of all issues that are associated with high triglyceride levels, but it is nothing to go to the hospital over. As with other biomarkers, your blood triglyceride results should only be interpreted along with a multitude of other validated measures for an accurate assessment of your overall health.

Our triglyceride levels do, however, provide us with important clues. The relatively strong association between triglycerides, blood sugar, cholesterol, and many of the conditions listed above give us a clearer picture of what causes high triglyceride levels and how to optimize them.

What High Triglycerides Mean For Your Heart & How To Lower Triglycerides Naturally

How to Lower Triglycerides &  LDL Cholesterol

With the growing epidemic of childhood and adult obesity, insulin resistance, and type 2 diabetes, coronary heart disease remains the leading cause of death and disability in the United States, affecting more than 13 million Americans. Its estimated that 31 percent of the U.S population has high triglycerides, a major risk factor for cardiovascular disease.

A 2007 meta-analysis involving a total of 3,582 incident cases of fatal and nonfatal coronary heart disease indicates that there is a significant association between triglyceride values and coronary heart disease risk.

Thankfully, there are natural ways tolower cholesterol and triglyceride levels naturally with diet and lifestyle changes.

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Tips To Reduce Fat In The Diet:

  • Try steaming, poaching, boiling or grilling instead of roasting and frying. If you do fry, use a non-stick pan and you may not need to use any fat or oil at all. Spray oils are a good way of reducing the amount of fat needed.
  • Buy lean meats and avoid processed meats . Take the skin off poultry and remove visible fat from the meat before you start cooking.
  • Use low-fat/fat-free products where available e.g. skimmed rather than semi-skimmed or whole milk 0% fat yoghurts, low-fat spreads rather than margarine or butter .
  • Avoid all cheese with the exception of extra low fat cream cheese and cottage cheese. There is also a 3% fat hard cheese available in supermarkets which can be used.
  • Avoid or choose much smaller portion sizes of fatty foods such as crisps, nuts, pastry, cakes, biscuits, cream, tinned meats, Yorkshire puddings, dumplings and gravy made with meat juices.
  • When having potatoes choose boiled, mashed or jacket rather than roast or chipped.
The table below gives some indications of low and higher fat food options:

Food group
Higher fat Lemon curd, peanut butter Lower fat options Sugar, honey, jam, golden syrup, marmalade

For low fat recipe ideas please seewww.heartuk.org.uk

If you do not have internet access please ask your dietitian for more information.

2)Omega-3 fatty acids

Omega-3 fatty acids, which are found in fish oils, can have a beneficial effect on reducing triglyceride levels.

Type of Fish
Type of Fish Mackerel, smoked Fat per 100g 30.9

4) Alcohol

Metabolic Syndrome Risk Factors

High triglyceride levels are associated with a collection of disorders known as metabolic syndrome. A person with metabolic syndrome has an increased risk of developing diabetes, stroke or heart disease.A person is classed as having metabolic syndrome when they have any three of the following factors:

  • Central obesity excess fat in and around the stomach
  • High blood pressure
  • Higher than normal blood glucose levels
  • Low HDL cholesterol
  • High blood triglycerides.

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Try A Mediterranean Diet

Lower TRIGLYCERIDES Quickly (Simple Steps) 2022

There is a diet that combines lots of unsaturated fats with plenty of fiber and fish/omega-3s. Its called a Mediterranean diet, and its a good example of a diet that can help lower your triglyceride levels and decrease your risk of heart disease. This type of diet includes lots of fruits and vegetables, fatty fish, olive oil, and nuts .

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Foods That Can Lower Triglycerides

Some studies suggest that essential fatty acids, such as omega-3 fatty acids, can help lower triglyceride levels.

This type of fat is found in:

Fish oil or omega-3 supplements may be a helpful addition to your diet. However, before taking supplements, you should speak with your healthcare provider.

Also make sure to eat plenty of vegetables, which help lower triglycerides in part because they don’t contain a lot of calories, sugars, or bad fats. Certain vegetables like Brussels sprouts, broccoli, and spinach contain an antioxidant called alpha-lipoic acid that may lower triglycerides.

Also, choose foods made with soy, which is a healthy source of protein. Some research suggests that regular soy protein consumption can lower triglycerides.

Adding foods rich in omega-3 fatty acids to your diet may help lower triglyceride levels. If possible, aim to eat wild-caught fatty fish at least twice a week. You should also try to get three to five servings of veggies daily, particularly non-starchy ones.

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Medications May Be Needed For High Triglyceride Levels

Sometimes, healthy eating and regular exercise cant lower high triglyceride levels. This may be the case, for example, if you have familial hypertriglyceridemia or if you already have heart disease. Your doctor may prescribe medication such as fibrates or nicotinic acids. Drugs to help lower high blood cholesterol may also be prescribed, if necessary.Suggestions for managing high triglyceride levels with medication include:

  • Always take prescription medications exactly as instructed.
  • See your doctor if you are having side effects from the medication. Known medication side effects may include indigestion, diarrhoea, fever or muscle problems.
  • Dont assume that medications will somehow overcome the hazards of an unhealthy lifestyle. A healthy diet, regular exercise and maintaining an appropriate weight for your height are the most important management strategies for high triglycerides.

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