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 .
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
How Your Healthcare Provider Can Help
Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.
As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.
This article was adapted from Cleveland Clinic Heart Advisor.
So What Can You Eat To Help
For moderately elevated triglycerides , try adding these seven foods to the menu:
1. Nuts and seeds
Nuts come up all the time in my posts right? Because in addition to lowering triglycerides by 5-10%, eating a good quarter cup or more daily has been shown to lower LDL cholesterol by 5-7% and, more importantly, reduce the incidence of major cardiovascular events by 28%. Thats huge! Plus theyre versatile and satisfying. Awesome.
Worried about all those calories in light of the suggestion to lose weight? Dont be. We need to eat something, and nuts have been shown to help us feel more full and satisfied, taking the place of other foods. People who eat more nuts dont tend to gain more weight.
Same thing with the fat in nuts. Most people know this, but I still occasionally get someone who is worried about it. Dont be! People who eat more of the kinds of fat in nuts tend to have fewer heart problems.
And if allergies are a concern in your house, seeds offer similar nutrition. Pumpkin, sunflower, ground flax, chia, hemp, and sesame seeds are all great for jazzing up your meals too.
2. Fish the fattier the better
Fish is a source of omega-3 fat, which can help lower triglycerides. The more omega-3 you get, the more your triglycerides go down.
3. Olive and other liquid oils
4. Whole grains
Also Check: Does Coconut Oil Have Cholesterol
What Is The Best Drink To Lower Triglycerides
Best drinks to improve cholesterol Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower bad LDL and total cholesterol levels. Soy milk. Soy is low in saturated fat. Oat drinks. Tomato juice. Berry smoothies. Drinks containing sterols and stanols. Cocoa drinks. Plant milk smoothies.
Skip The Cakes And Pastries
Baked goods may taste good, but they are loaded with sugar and saturated fat that can make triglyceride levels climb. Bake goods and pastries may also contain dangerous trans fats. These types of fats should be avoided in all amounts. Read nutrition labels before you indulge in baked goods. If you strive for weight loss, to reduce high cholesterol, and to modify other factors for cardiovascular disease, limit your consumption of baked goods. Eat high-fiber, whole grain foods instead of baked goods. Just be mindful to stay within the carbohydrate intake limit your doctor has established for you to reach your triglyceride goals.
You May Like: Does Coconut Oil Raise Cholesterol
Does Lemon Water Lower Triglycerides
Multiple useful cardiovascular effects have been discovered including enhancement of fibrinolytic activity, lowering of blood pressure, reduction in cholesterol, and triglyceride. The results showed that combination of garlic and lemon juice significantly reduced serum TC, LDL-C, and blood pressure.
Inflammation Infection And Autoimmunity
In some cases, high triglycerides may be caused by inflammation and infection.
People with infections and chronic inflammatory and autoimmune diseases such as rheumatoid arthritis, lupus, and psoriasis often have high triglycerides and low HDL. These disease-triggered changes initially serve to dampen inflammation or fight infection, but they increase the risk of heart disease in the long run .
For example, untreated gum disease increases blood triglycerides. People with chronic gum inflammation are continually exposed to bacteria, which disrupt immune and lipid balance in the body .
You May Like: Are Nuts Bad For Cholesterol
Articles On High Triglycerides
When your triglyceride levels are too high, you may not have symptoms. It’s a “silent” problem with big implications, such as a four-fold increase in the likelihood of having a heart attack or stroke.
If you already know that your triglyceride levels are too high, the actions you take now might even save your life.
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:
- Flax seeds
- Canola oil
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.
Recommended Reading: What Can Cause A Sudden Increase In Cholesterol
Whats The Best Way To Lower Your Triglycerides
Whats the best way to lower triglycerides? Exercise regularly. Avoid sugar and refined carbohydrates. Lose weight. Choose healthier fats. Trade saturated fat found in meats for healthier fat found in plants, such as olive and canola oils. Limit how much alcohol you drink.
Do Bananas Lower Triglycerides
The researchers also say that people with high triglycerides should focus on eating more vegetables fruits that are lower in fructose such as cantaloupe, grapefruit, strawberries, bananas, peaches high-fiber whole grains and especially omega-3 fatty acids, which are found primarily in fatty fish such as salmon, Apr 18, 2011.
You May Like: What To Do When Your Triglycerides Are High
Cut Back On Sugar And Refined Carbs
Different carbohydrate-loaded foods also contain very different nutritional levels.
Dr. Nissen recommends scaling back or eliminating:
- Whole grains.
- Brown rice.
Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.
Putting Together Your Own Meals
Fit in with your favorite meals by following these basics to lower your triglycerides.
- Plan for a âmoderateâ amount of whole-grain carbohydrates. Use portion sizes on packages as a guide. Another way to estimate a healthy amount is to visually divide your plate into 4 equal parts. Fill half of it with fruits and vegetables, and fill a quarter of it with a whole grain. Fill the last quarter with a low-fat protein.
- Limit âwhiteâ carbs and sugars. Keep foods made with white flour, desserts, candy, juices, and fruit drinks to a minimum.
- Serve healthy fats because they can help lower your triglyceride levels. They are the unsaturated fats, especially omega-3s found in fatty fish, flaxseed, canola oil, and walnuts.
- Donât keep around tempting, unhealthy fats — saturated fats found in red meat and baked goods and trans fats found in some packaged foods. If a food label says hydrogenated oil, donât even open the bag.
- Choose low-fat proteins, including chicken, fish, seafood, lean meats, and tofu.
- Pour low or nonfat milk and choose low or nonfat dairy — yogurt, cottage cheese, and cheese.
- Limit how much alcohol you have each day. Thatâs 1 drink if youâre female and 2 if you are male. But even a small amount of alcohol may raise triglycerides in some people, so ask your doctor whatâs right for you.
Also Check: How Long Do You Fast For Cholesterol Test
Baked Beans With Sugar Or Pork Added
Beans have fiber and other nutrients going for them. But if they’re made with sugar or pork, they may not be the best choice. The label on the can should say what’s in there, and how much sugar and fat you’re getting. Switch to black beans, which are a great source of fiber and protein, without saturated fats or added sugar.
How High Is Too High
Values above 1.7 mmol/L will generally get a red flag. The American Heart Association statement on triglycerides actually classifies this as just borderline high, but I prefer my early warning signals earlier, so we can take action before things get worse.
However, note that triglycerides can fluctuate, and the blood test is usually done these days without fasting, which may bump it up as much as 20%, depending on what you ate before the test. So if its a bit over 1.7 just once, no cause for real worry. You should be able to get it re-tested a few months later, and meanwhile, you can try some of the strategies below.
If your triglycerides go above 2.26 mmol/L though, thats definitely considered high, and above 5.65 mmol/L is very high.
Above 11.3 mmol/L , which is much more rare, can put you at increased risk of pancreatitis inflammation of the pancreas which can be quite serious. If thats the case, your doctor will surely mention it and suggest some additional measures, including hopefully a consult with a dietitian.
You May Like: What Is Good Number For Hdl Cholesterol
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.
Good Desserts To Keep Cholesterol & Triglycerides Down
Many desserts, such as brownies, cookies, cake and ice cream, contain saturated fat, sugar and other refined carbs. Too much of any of these in your diet can cause your cholesterol and triglycerides to increase, and both of those can raise your risk of heart disease. Fortunately, you don’t have to completely eliminate dessert from your diet, but you do need to choose your sweet treats with care.
Video of the Day
Read Also: Do Eggs Raise Cholesterol Levels
Triglycerides Level Chart Foods That Raise And Lower It
We know that triglycerides have a direct link with heart health. Yet, the reports of elevated triglycerides levels worldwide are alarming. Recently, The US National Health and Nutrition Examination Survey reported that more than 25% of US adults suffer from high levels of triglycerides. The survey that lasted for 8 years provides alarming rates of triglyceride patients. It also states, around 37% of the patients to be on medications for triglycerides.
However, we are blessed with foods that can help lower triglyceride levels and help in leading a healthy life. Before reaching for the foods, lets first understand triglycerides better to treat it accordingly.
Cut Calories To Lose Weight
Lose weight to further reduce triglyceride levels. Aim for a daily 500-calorie reduction from your normal intake to lose 1 pound per week. Adding exercise to your daily routine also helps burn calories, making weight loss easier. Start slow and make gradual changes so these new routines become a habit and a natural part of your healthy lifestyle.
Read Also: Does Cholesterol Medicine Cause Weight Loss
List Of Foods To Avoid With High Triglycerides
High triglycerides are as much harm to your body as cholesterol. They can cause heart disease and increase your weight by a good amount. It increases the chances of stroke and heart attack. You should all make sure to keep your glyceride level under control just like you take care of the cholesterol Along with exercise, maintaining a healthy diet is also extremely important.
But what is exactly high triglyceride?
If the level of triglyceride is below 150 milligrams per deciliter it can be consumed, if the triglyceride level is between 150 and 199 milligrams per deciliter, it is referred to as borderline trick ELISA rides and if it is above 200 milligrams per deciliter, it is high triglyceride and if the level exceeds 500 milligrams per deciliter, you can consider it very high, they can cause obesity, kidney disease, thyroid, and even kidney problems.
Here is a list of some foods which you need to avoid to keep your triglyceride level on the check:
Saturated And Trans Fats
Saturated fats can raise triglyceride levels. They can be found in fried foods, red meat, chicken skin, egg yolks, high-fat dairy, butter, lard, shortening, margarine, and fast food. Alternatives include:
- Lean proteins such as skinless white chicken meat and fish
- Low-fat dairy
- Olive oil, canola oil, and peanut oil
Trans fats are hydrogenated fats that can be found in some packaged and fried foods. Trans fats have been banned, with exceptions, from the food supply in the U.S.
Read Also: What Is The Optimal Total Cholesterol Level
Treatments For High Triglyceride Levels
If you have high triglycerides, your doctor’s treatment should include healthy eating and exercise. Avoiding processed and sugary foods is paramount these dietary changes alone can have a tremendous impact on your triglyceride levels. Your doctor may also recommend taking omega 3 fatty acid supplements.
Begin today. Talk to your doctor or other health care provider about exactly what you need to do to start living a healthy lifestyle to lower triglycerides, help prevent a heart attack or stroke, avoid or manage diabetes, and reduce your chances of developing liver disease and pancreatitis.
Can Coffee Increase Triglycerides
Drinking coffeeespecially unfiltered coffeesignificantly contributes to increased levels of total cholesterol, low-density lipoprotein cholesterol , and triglycerides, researchers have reported. The more coffee consumed, the higher the concentrations of LDL-cholesterol and total cholesterol, they found.
Don’t Miss: Why Does Shrimp Have Cholesterol
Can Milk Increase Triglycerides
When milk and dairy products were not allowed, the serum cholesterol concentration tended to decrease in high density lipoprotein and very low density lipoprotein , the triglyceride concentration tended to increase in HDL and low density lipoprotein , the phospholipid concentration showed no change,.
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.
Read Also: What Is Considered A Good Cholesterol Level
How Are High Triglycerides Diagnosed
High blood triglycerides are diagnosed with a routine blood test called a lipid panel. A lipid panel measures total cholesterol, HDL cholesterol, LDL cholesterol, and triglyceride levels in the blood.
Triglyceride level ranges are:
- Normal: Less than 150 mg/dL
- A little bit high: 150 to 499 mg/dL
- Very high: 500 mg/dL or greater
- Moderately high: 500 to 886 mg/dL
- Very high: Greater than 886 mg/dL
Triglycerides And The Liver
High triglyceride levels can be a clue that you have fatty liver disease. Poor eating habits lead not only to high levels of fat in the bloodstream but increased storage of fat throughout the body, including in the liver. Elevations in liver function tests can indicate that fatty liver is present. Fatty liver usually does not cause symptoms, but unless reversed, fatty liver can lead to permanent liver damage and cirrhosis.
Also Check: How To Treat High Cholesterol Naturally