Sunday, March 24, 2024
HomeLowWhat Do I Eat To Lower My Triglycerides

What Do I Eat To Lower My Triglycerides

Why Lowering High Triglyceride Levels Matters

Nutrition Tips : Diet to Lower Triglycerides

The national guidelines for fasting triglyceride levels in healthy adults are:

  • Normal: Under 150 milligrams per deciliter .
  • Borderline High: 151200 mg/dl.
  • High: 201499 mg/dl.
  • Very High: 500 mg/dl or higher.

When your triglyceride levels are high and you have a high amount of LDL cholesterol or a low amount of HDL cholesterol, all of this could contribute to the development of fatty buildups within the artery walls of the heart. The buildup can increase your risk of heart attack and stroke.

What Foods Lower Triglycerides Fast

Foods that can help lower triglycerides 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.

Eat Less To Lose Weight

High triglycerides come from regularly eating more calories than your body burns, so eating less overall is one of the best ways to start reining them in.

How much less, exactly? You may want to cut back by 500 to 1,000 calories a day, depending on how many calories youre consuming. Thats enough to help you lose weight, which is key.

Dropping 5 to 10 percent of your body weight is enough to reduce your triglycerides significantly. But definitely get the OK from your doctor before making any major changes to your diet.

You May Like: Home Test For Cholesterol Triglycerides

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.

Too Much Of A Good Thing

Lower Triglycerides Diet Plan

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.

You May Like: Can You Eat Eggs With High 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, …

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.

Recommended Reading: How To Improve Ldl Cholesterol

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.

Increase Your Intake Of Unsaturated Fats

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

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.

You May Like: How Quickly Can Diet And Exercise Lower Cholesterol

Diets That Can Help Lower Triglycerides

There is evidence that the following diets can be beneficial for lowering triglycerides:

  • Mediterranean: this diet is rich in lean protein, fiber, and healthy fats including omega-3 fatty acids and monounsaturated fats. All of these components help to lower triglycerides. Signos has covered this diet extensively on the blog and has tips to help you follow this diet.
  • Low carb: we know that if we donât burn off our carbs they will be eventually stored as triglycerides. Reducing your carb intake and following a low-carb diet can help lower your triglycerides.¹â°

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.

Don’t Miss: How To Avoid High Cholesterol

Foods And Drinks That Can Help Lower Triglycerides

There are proven foods that you should include in your diet to help lower your triglyceride levels. These include:

  • Fish oil: omega-3-fatty acid has been shown to improve triglyceride levels, especially in people who were not already taking supplements or eating fish. The results are even more significant when opting for consuming fish regularly over supplements.âµ,â¶
  • High fiber foods: fiber is found in vegetables, fruits, nuts and seeds, whole grains, and beans . Aim for 25-35g of fiber per day from a variety of foods.
  • Curcumin: curcumin is a naturally occurring compound in turmeric that gives the spice a yellow color. It is rich in antioxidants that can help lower triglyceride levels.â· Sprinkle turmeric into your soups, stir-fries, and stews. It has a deep musky flavor but it is mild and easily blends with other spices.
  • Spirulina: a powdered blue-green algae that is rich in antioxidants, just like turmeric. You can buy it in capsules from your local pharmacy or in powdered form. A study showed that people who took 1g per day of Spirulina for 3 months had decreased levels of triglycerides.â¸

What Is The Fastest Way To Lower Triglycerides Naturally

Food To Lower My Triglycerides

Exercise. Physical activity: The American Heart Association recommends a weekly minimum of 40 minutes of moderate intensity aerobic exercise, 3 to 4 times every week. Weight. Because extra calories are converted to triglycerides and stored as fat, if you reduce your calories, you will reduce triglycerides.

Recommended Reading: What Margarine Is Best For 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 .

What Are Triglycerides

Triglycerides are a type of lipid, otherwise known as a fat. These fats move through the blood and are either used as energy or stored. If they are stored, hormones can trigger their release if they are needed for energy later.

Cholesterol is also a lipid, but it has a different function. Cholesterol is a waxy substance that your body uses to build cells.

Recommended Reading: How Do You Get Your Cholesterol Down

Skip The Sweet Drinks

One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.

Follow A Lower Carb Diet

High Triglycerides? How to Lower Triglycerides (NATURALLY!)

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

Also Check: What Can You Take Naturally To Lower Your Cholesterol

Fats: Choose The Right Ones

The body needs fats to function correctly, but some fats are more healthful than others. Choosing healthful fats may help reduce triglyceride levels.

Solid fats come from meat, full-fat dairy products, and some tropical oils, such as coconut and palm oil. These foods contain trans fats and saturated fats.

Trans fats and saturated fats raise triglyceride levels, so people should try to replace them wherever possible.

Unsaturated fats, especially polyunsaturated fats , can help lower triglyceride levels. Avocados and olive oil contain monounsaturated fats, also a healthful choice.

Omega-3 fats are present in cod liver oil, flaxseeds, and cold-water fish, such as salmon and sardines. People can add PUFAs to their diet by eating these foods.

Is It Possible To Lower Triglycerides Naturally

Similar to cholesterol, triglycerides come from the food we eat and our liver. When levels are normal, triglycerides are used for energy. The problems arise when levels are high, explains Dr. Nissen. When we make more triglycerides than we use, the rest are stored as fat. Thats why many people who are overweight or have type 2 diabetes have high levels.

Poor diabetes control is a major factor in causing high triglyceride levels, Dr. Nissen says. He stresses the importance of watching your carbohydrate consumption. Eating a low-carb diet and getting plenty of exercise are often effective in lowering triglyceride levels.

Also Check: Can High Triglycerides Cause Shortness Of Breath

What To Eat To Lower Triglyceride Levels

Foods proven to help lower triglycerides include fish with omega-3 fatty acids, vegetables, beans, curcumin, and spirulina.

When you eat carbohydrates your body breaks them down into glucose for energy. The energy is either used immediately or stored for later use, usually in the form of triglycerides. Triglycerides are a type of fat found in your blood. They are the bodyâs preferred source of energy because they are readily available and have twice the amount of energy of carbohydrates. A poor diet combined with a lack of exercise can raise your triglycerides to unhealthy levels, and increase your risk of weight gain, heart disease, and diabetes.

In this article, youâll learn which foods are most likely to raise triglyceride levels and we will give you a sample meal plan with foods that help keep your numbers in a healthy range.

Can I Eat Eggs If I Have High Cholesterol

977 Likes, 6 Comments

People with raised cholesterol often wonder if it’s OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It’s much more important to limit the amount of saturated fat you eat.

Recommended Reading: What To Eat To Reduce Cholesterol

Why Your Triglycerides Levels Matter

High levels of triglycerides, also called hypertriglyceridemia, can be an indicator that your metabolic health needs a little TLC. Too many triglycerides in the blood increase your risk of cardiovascular disease, liver disease, weight gain, and carrying more adipose tissues.

Adipose tissue are hormonally active tissues that can cause an oversecretion of insulin and may lead to insulin resistance.¹ Resistant insulin can not efficiently remove glucose from your bloodstream, and blood sugar levels can rise. This increases your risk of diabetes.

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.

You May Like: How Does Cholesterol Affect Health

Top 10 Foods High In Triglycerides To Avoid

The foods we eat every day can be a major cause of high triglycerides. So much so in fact, that the blood can almost turn milky after a large meal, especially if it is filled with foods high in triglycerides. This is why people who are having blood work done in order to test triglycerides levels are told to fast the night before so that testing can be done accurately. Some foods are more likely to cause this than other foods, and unfortunately some triglycerides spiking culprits are common and delicious everyday fare.

Not all foods that can raise the levels of these blood fats actually contain triglycerides. Some of them simply can cause their levels to become elevated in a hurry. Trans fats containing foods may be no-brainers, but there are several surprises that most people may not link to elevated triglycerides. That is why we have put together this list of the top ten foods high in triglycerides to avoid in order to better understanding what can raise the levels of these fats in the blood. The foundation of a triglyceride lowering diet is cutting out foods that can raise their abundance in the bloodstream and it is one of the most important parts to managing and potentially reversing the condition.

So please check out this list of the top ten blood fat boosting foods worth avoiding if managing triglycerides is on your to do list:

References:

Do Egg Yolks Affect Triglycerides

Lowering Triglycerides – Mayo Clinic

Egg yolk consumption caused the cholesterol intake to increase by 1600 mg/day, and the fat intake by 7 energy % at the expense of carbohydrates this increase was due almost exclusively to monounsaturated fatty acids. … VLDL and IDL cholesterol decreased by 19 and 11%, and serum total triglycerides by 17%.

Don’t Miss: How Do Eggland Eggs Have Less Cholesterol

Why Do People’s Triglyceride Levels Get Too High

There are a few scenarios that can lead to high levels of triglycerides:²

  • Genetics: your DNA and body makeup are predisposed to having higher levels of triglycerides.
  • Diet: consuming a diet high in refined carbohydrates and added sugars can increase your triglycerides, especially if you are eating more calories than you are burning off. Large portion sizes of starchy foods that do not get burned off can also raise your triglycerides.
  • Alcohol: all forms ofalcohol can raise your triglyceride numbers.
  • Being sedentary: exercise and daily movement are the best way to fire up your muscles and burn through your energy stores .

You can make lifestyle changes to bring down your triglyceride numbers, but some people may require medication.

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.

You May Like: How To Take Niacin To Lower Cholesterol

RELATED ARTICLES

Most Popular