List Of Foods That Help Lower Triglycerides

Be Careful With Pancake Toppings

Table sugar is not the only kind of sugar you need to be wary of when you have high triglycerides. Honey and maple syrup can increase your triglyceride levels, too. One tablespoon of honey has 64 calories and approximately 17 grams of sugar. One tablespoon of maple syrup contains 50 calories and approximately 13 grams of sugar. If you want to indulge in these sweeteners, use less of them or look for low-calorie or sugar-free maple syrup. Sugar comes in many forms. Read the labels and watch for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose. They are also bad for your blood sugar.

Read Also: What Is A Good Cholesterol Hdl Ratio

Limit Your Sugar Intake

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.

Busy Lifestyles Are The Most Common Reasons For High Cholesterol And Triglyceride Levels

If you are like me and like to pack your day full of activities or if you are simply trying to balance a work and home life, watching your diet is often the last thing on your mind.

Therefore, making a healthy meal for yourself and even the family is often impossible. Processed and other fast foods are often high in the fats associated with increasing cholesterol and triglycerides.

To try and tackle this problem, I have started doing a simple menu plan. That is deciding for the week what foods will best suit my cholesterol and triglyceride lowering diet and ensuring I have the ingredients ready to go.

The idea of creating a menu plan is, the days you know you are going to be pressed for time you and organise a simple meal that is still healthy. The meals that require more preparation or cooking time, I save for the days I know I can commit the time.

• Day one Poached salmon, new potatoes and carrots
• Day two Pasta with tomato and basil sauce
• Day three Vegetable curry with rice
• Day four Chicken salad
• Day five Mackerel, rice and poached eggs

The weekend I would leave to chance, although I do treat myself to a small Chinese takeaway and a half-a-glass of red wine on a Saturday evening.

You May Like: Is Miracle Whip High In Cholesterol

Is It Common To Have High Triglycerides

Elevated triglyceride levels are becoming more common. The American Heart Association reports that one-third of Americans have high triglycerides.²

For most people there will be no warning signs or symptoms to indicate their triglyceride levels have gone up thatâs why it’s important to have bloodwork done regularly. These are the cutoffs for triglyceride levels from a blood test:³

• An acceptable value is < 1.70mmol/L or < 150mg/dL.
• A high reading is a value > 1.70mmol/L or 150mg/dL.
• A very high reading is a value > 10mmol/L or 880mg/dL.

Very high levels of triglycerides can lead to a painful bout of pancreatitis, which is inflammation of your pancreas.² People who have acute pancreatitis will need to go to the hospital for treatment and rest.

Having high triglycerides for a long period of time can contribute to the hardening of plaque in your arteries. This makes them narrow and makes it more difficult for nutrient and oxygen-rich blood to flow to your vital organ, increasing your risk of heart attack, heart disease, and stroke.

Here Is A 3 Day Meal Plan For Lowering Triglyceride Levels:

Day 1

• Breakfast: two poached eggs served over half an avocado, flavored with lemon juice and cracked black pepper, served with a cup of unflavored greek yogurt and berries, topped with cinnamon.
• Snack : a handful of unsalted nuts with fresh slices of apple or oranges.
• Lunch: Mediterranean chickpea salad with tomatoes, cucumber, feta cheese, and red onion. You can add tuna or grilled chicken to your salad for an added boost of protein.
• Dinner: grilled salmon with lemon and garlic, served with roasted broccoli and cauliflower , and a serving of brown rice.
• Dessert: baked peach halves dusted with cinnamon, nutmeg, and a drizzle of honey. You can also toast chia seeds and garnish them on your fruit for added crunch.

Day 2

• Breakfast: apple pie overnight oats made with whole rolled oats, your favorite milk , chopped unsalted pecans, diced apple, and cinnamon.
• Snack : fresh-cut vegetables paired with hummus.
• Lunch: Bunless quinoa and black bean burgers drizzled with an avocado lime dressing. Garnished with fresh tomato, lettuce, and red onion.
• Dinner:cajun shrimp with sweet potatoes,, paired with a fresh green salad.
• Dessert: simple charcuterie board with your favorite cheeses and berries.

Day 3

Also Check: How Much Cholesterol Per Day Uk

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.

Read Also: Is Liver And Onions High In Cholesterol

List Of Healthy Foods To Lower Triglycerides Levels In Your Body

Triglycerides are known as a form of fat that are found in foods and in our body. The triglycerides levels affect on your cholesterol level directly, especially bad cholesterol because they are used by your liver to produce cholesterol. That is the reason you should keep your triglycerides levels low. Your triglycerides level is considered to be the normal level if they are below 150 mg/dL, and high level if they are over 200 mg/dL. The high triglycerides level can be the risk of many diseases such as diabetes, stroke, and heart problems. There are many ways to lower high triglycerides level including your healthy lifestyle and your diet.

Read more with an ebook teaching you to reverse diabetes

Don’t Miss: How To Lower Ldl And Hdl Cholesterol

Eat Your Biggest Meals Earlier In The Day

To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.

A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.

Know The Dangers Of Trans Fats

Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.

Recommended Reading: How Much Cholesterol Does The Average American Man Consume Daily

Foods That Can Help Lower Triglycerides

According to a 2011 fact sheet from the American Heart Association Trusted Source, people should focus on eating the below foods to help manage their triglyceride levels:

• oily fish, like sardines and salmon
• all vegetables, especially leafy greens, green beans, and butternut squash
• all fruits, especially citrus fruits, and berries
• low fat or fat-free dairy products, such as cheese, yogurt, and milk
• high-fiber whole grains, such as quinoa, barley, and brown rice
• beans, nuts, and seeds, which contain fiber and unsaturated, healthy fats

The AHA also advises people to:

• limit alcohol consumption
• limit added sugars to no more than 10% of their total daily calories
• keep carbohydrates to 5060% or fewer of their total daily calories
• limit dietary fat to 2535% of their total daily calories
• choose unsaturated fats from plant oils, nuts, and seeds over saturated and trans fats found in animal products and processed foods

Is Dietary Cholesterol Harmful

Research shows that dietary cholesterol doesnt significantly affect cholesterol levels in your body, and data from population studies doesnt support an association between dietary cholesterol and heart disease in the general population .

Though dietary cholesterol may slightly affect cholesterol levels, this isnt an issue for most people.

In fact, two-thirds of the worlds population experience little or no increase in cholesterol levels after eating cholesterol-rich foods even in large amounts .

A small number of people are considered cholesterol non-compensators or hyper-responders and appear to be more vulnerable to high cholesterol foods. However, hyper-responders are thought to recycle extra cholesterol back to their liver for excretion .

Dietary cholesterol has also been shown to beneficially affect the LDL-to-HDL ratio, which is considered the best indicator of heart disease risk .

While research shows that its unnecessary for most people to avoid dietary cholesterol, keep in mind that not all cholesterol-containing foods are healthy.

Also Check: How Much Cholesterol Should You Have Per Day

Why Is It Important To Lower Cholesterol Levels

As it was said, high bad cholesterol levels may lead to heart attacks and strokes. And thats the most important reason to lower cholesterol levels of all. When its level becomes too high, it starts to stock up in your body, forming lesions, particularly in blood vascular system, and it gets harder for the blood to get to your heart and back. Which mean, you become oxygen deficient and your tissues and organs dont get enough blood. And when these lesions split, they can form clots, which causes thromboembolic disease, heart attacks, and strokes and can lead to a fatal outcome.

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.

Don’t Miss: What To Eat With High Cholesterol And Triglycerides

How To Lower Cholesterol And Triglyceride

Modern peoples diets are often eaten outside, and the relative taste is heavy and greasy. In addition, most people often lack exercise and poor living habitsetc., which leads to a lack of good metabolic pathways for body lipids.

Do you know how to lower cholesterol and triglyceride?

Today, let me spend 5 minutes to share with you about the difference in hyperlipidemia, high cholesterol, abnormal triglyceride, symptoms, treatment, diet, health food/health food.

Read Also: How Do You Lower Your Ldl Cholesterol

Top Foods To Help Lower Triglyceride Levels

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.

5 ).

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 .

Don’t Miss: What Foods Contribute To High Cholesterol

Eat To Lower Your Cholesterol

Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.

Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.

But did you know that you can reduce your cholesterol level by making smart food choices? Its true!

Cholesterol clarified

Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.

Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.

Now heres how to make nutritious choices to lower your blood cholesterol.

Keep eating simple

In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:

Cook at home

Each of these options will provide you with two grams:

Too Much Of A Good Thing

No doubt: Fruit is good for you, especially if youre 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 wont get too much of the natural sugars that are in fruit. If youre having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins , for example.

You May Like: Does Butter Raise Your Cholesterol

List Of Food That Lowers Triglycerides

Ive spent hours on the internet trying to find a comprehensive list of food that lowers triglycerides. I had to go through page after page after page of results. I thought it was impossible to find anything without going through thousands of pages but fortunately, I was wrong.

Finding a Food That Lowers Triglycerides is not easy, but here are a few which might help.

Not all the foods to lower triglycerides are listed here. There are so many of them, and some can be controversial when it comes to their effect. Also, I dont want to overwhelm you with information at once, so if you want your hand to be held throughout this process of lowering triglycerides naturally, go ahead and subscribe for free. I will make sure to send you a list of foods that help lower triglyceride levels that is not only easy to read but also quick to consult when planning your next diet.

Olive Oil And Avocados

Extra virgin olive oil is low in saturated fat and high in monounsaturated fatty acids, which is supportive of heart health and can increase your HDL. Avocados have similar properties. Extra virgin olive oil and avocados should be used as staple fat in a heart-healthy diet to replace saturated fats like butter, margarine and white condiments like mayonnaise, sour cream and cream cheese, says Zumpano. When you start to utilize plant-based fats to replace animal fats, that will help lower your cholesterol and improve your overall heart health.

Read Also: Is Eating Shrimp Good For Cholesterol

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.

Foods To Help Lower Cholesterol

You can increase your HDLs through exercise, but when it comes to your diet, there are several foods that can help with LDL reduction The key here is to reduce, replace and improvise.

Soluble fiber is a gummy fiber that binds to bile and removes it with your bodys waste. For every 1 gram of soluble fiber you eat, you can lower your LDL by 1%. Replacing foods high in saturated fat with mono- and polyunsaturated fats can also help reduce LDL in your body. Its important to find small ways of building these foods into your diet, like swapping out cheese on a salad with avocado slices or replacing a creamy dressing with olive oil and vinegar.

Also Check: What Raises Good Cholesterol Naturally

Read Also: How Does Cholesterol Build Up