What Diet Is Best To Lower Triglycerides

Ways To Lower Triglycerides

Candy, cookies, pies, pastries, ice cream, frozen yogurt, puddings, fat free desserts , fruit juice, other sweet beverages, such as soda, sweetened iced tea, iced coffee beverages, lemonade, fruit punch, sports drinks, energy drinks. Also limit added sugar of any kind, syrup, and honey.

White bread, bagels, pita, etc, white rice, white pasta, white flour in any product, pretzels, rice cakes, ready-to-eat cereals made with white flour.

• INSTEAD: use whole grain breads, cereals, and pasta, and increase fiber intake.
• Old fashioned or steel cut oats are great choices, as are brown rice, quinoa, wheat berries, amaranth, and other whole grains.
• Choose legumes often chickpeas, lentils, pinto beans, kidney beans, black beans, etc.
• Note: eating too much of any high-carbohydrate food will contribute to high triglycerides

Choose foods rich in omega 3 fatty acids, and monounsaturated fats :

• Fatty fish: salmon, mackerel, sardines, tuna, trout, bluefish, herring, swordfish. Eat at least 2 servings per week limit albacore tuna and swordfish.
• Flaxseed oil and ground flaxseed , walnuts, soy products such as tofu and soy milk, dark leafy greens
• Other nuts and seeds are also good almonds, pecans, pistachios, cashews, sunflower seeds, etc.

Maintain a healthy weight, or lose weight if needed.

• You may be surprised that even a modest weight loss can greatly reduce your TGs, cholesterol, and heart disease risk.

Avoid trans-fatty acids in processed foods

Limit saturated fats

Foods And Drinks To Avoid If You Have High Triglycerides

There are foods and drinks that should be avoided when you have high triglycerides.² These include:

• White flour carbs: bagels, bread, pasta, and most breakfast cereals.
• Sweetened products: flavored yogurts, flavored milk .
• Baked goods: muffins, cupcakes, donuts, cookies.
• Ultra-processed carbs: instant ramen soups, french fries, chips, fried crackers.
• Large portions of starchy foods: everything on this list and also rice and potatoes.
• Sugar-sweetened beverages: fruit juices, smoothies, soda, energy drinks, seasonal drinks .
• Alcoholic beverages.

Even though water can sound less exciting than soda, the simple swap can make a big difference in your overall health.

An article from 2013 summarized the key findings from all major publications about the health effects of soda consumption.â´ They found that people who regularly drank soda consumed large amounts of refined sugar and were at an increased risk of obesity, diabetes, cardiovascular disease, and metabolic syndrome.

Breakfasts That Protect Your Heart

Start the day off with healthy decisions. Choose one of these delicious breakfasts.

Cereal & Berry Bowl

1 cup 1% or skim milk

1/2 cup oatmeal with 1-2 Tbsp of chopped walnuts

Or 1 serving of cold cereal, with 5 or more grams of fiber and 8 or less grams of sugar

1 cup raspberries, strawberries, or blueberries on top

Egg Sandwich

1 whole egg, 2 egg whites, or 1/4 cup egg substitutes

1 cup or more of diced tomatoes, spinach leaves, minced onion, and mushrooms

1 tsp trans-fat-free margarine or a small amount of olive oil

2 slices whole wheat toast

1 orange in sections or 1/4 cantaloupe on the side

Yogurt Parfait

1 cup low-fat or nonfat yogurt

1 cup high-fiber cereal

1 sliced banana, 1 cup mango, or 1 peach

A small handful of almonds on top

Salmon Bagel

1 oz sliced smoked salmon

1 Tbsp low-fat or nonfat cream cheese

Capers or fresh dill

1 cup melon cubes with any type of berry on the side

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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.

Lunches To Reduce Your Risk Of Heart Attack

Here are some flavorful lunches you can pack, and a few you may even be able to buy.

Soup & Salad

1 cup vegetable, black bean, or lentil soup

5 whole-wheat crackers

2 cups salad made with dark greens, like spinach, mixed greens, or radicchio

1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch

Add this crunchy side:

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu

1/2 cup whole-wheat pasta or rice

1 cup pineapple chunks

2 oz grilled chicken breast on whole-grain sandwich

1 cup side salad

1 piece of fresh fruit

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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.

Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

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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:

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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Lowering Triglycerides Without Medication

Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.

• Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
• Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
• Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
• Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
• Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
• Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
• Stop smoking. It isnt good for triglyceride levels or for anything else.

About the Author

Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing

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. Eating banana can also give you relief in gastric problem. It does not make gas in the stomach quickly.

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.

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What Foods Can Help Lower Triglycerides

Now that you know which foods to avoid, what foods can you add into your diet that can help support healthy triglyceride levels? “Foods to emphasize are high fiber vegetables with lower sugar content, such as cruciferous vegetables,” Archibald says. “Including legumes, canned or cooked from their dried versions, will add both fiber and satiety to the plate.”

Adding healthy omega-3 fats can be helpful as well. “Among fats, seek out foods rich in omega-3 fats, which not only act as natural anti-inflammatories in the body but can also prevent the production of triglycerides and cholesterol in the liver,” says Archibald.

Here are 20 foods that can lower triglycerides.

Are High Triglycerides A Common Problem

Experts recommend you keep your triglycerides below 150 milligrams per deciliter. About one-quarter of the people in the United States have high triglycerides. These numbers have declined since 2001, probably because more people take statin drugs and fewer people smoke cigarettes.

The U.S. FDA’s ban on trans fats in food could be another reason triglyceride levels have dropped among Americans. Trans fats increase the levels of not only LDL cholesterol also called the “bad” cholesterol but also triglycerides.

Even though trans fats may be banned by the FDA, you should choose unsaturated fats over saturated ones.

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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.

What Is A Keto Diet

The keto diet is a high-fat, low-carb diet. It has become increasingly popular with nutrition professionals and individuals looking to improve their health. Keto diets reduce carb intake to as little as 5% of total calories. The majority of calories come from fat and protein sources. Because it is such an extreme approach, following a keto diet requires careful planning. You should not undertake it without consulting a licensed healthcare provider.

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Are Eggs Good For Triglycerides

While its true that limiting foods that contain saturated fat is recommended when managing triglyceride levels, eggs in moderation may be an acceptable addition. An egg contains 1.6 grams of saturated fat, according to the USDA. However, data suggest that egg consumption does not appear to raise triglyceride levels.

Establish A Regular Meal Pattern

Insulin resistance is another factor that can contribute to high blood triglycerides.

After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.

If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.

Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .

An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .

However, the evidence is mixed when it comes to meal frequency.

A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (

36 ).

Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.

Summary

While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.

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What Are Triglycerides And Why Are They Important

“Triglycerides are a type of blood lipid and they’re made up of free fatty acids. They’re stored in your body fat, but you’ll also find them in your blood,” says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. “And because your liver makes them, they’re also found in your liver and then your tissues. Our body gets triglycerides either from the food that you eat or from the body it manufactures triglycerides in the liver.”

“It’s important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production,” Ash explains. “And our muscles are specifically what like to uptake fatty acids or triglycerides. So they’re fatty acids that the body usually uses for energy.”

Your body needs energy from food to function. But excess energy, especially from sources like simple carbohydrates, can be stored as triglycerides, which can create issues if your triglyceride levels are elevated above the normal range. According to the Mayo Clinic, if your triglycerides are over 150 mg/dL, then you’re at a greater risk for developing heart disease.

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

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