Our Awesome List Of Foods That Lower Triglycerides (7 Great Kinds & 3 To Avoid)
Are you trying to reduce the triglyceride levels in your blood?
Do you want to find out a diet plan that can help bring down these levels?
Do you also want to know about foods that you should avoid if you want to reduce your triglyceride levels?
High triglycerides are very bad for your overall health and can have a dangerous effect on the health of your heart. However, bringing about some changes in your diet, such as including certain types of foods and omitting the others can help balance your levels.
Today, we discuss in detail about what triglyceride means, what causes them to build up in your body, how you can know if your levels are high and a list of foods you should have, as well as the foods you should avoid if you want to lower your triglyceride levels.
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What are triglycerides?
Your body has different types of fats in it and triglycerides are the main type of fat that are found in your body. These are actually molecules that are the fats found in your bloodstream. Triglycerides are related to your risk of heart disease, which means that if you have high levels of triglycerides in your body, you will be at a higher risk of having heart diseases.
How do you know if your levels are high? What causes them to build up in the body?
According to certain heart care institutes and medical teams, the fasting triglyceride levels should be lower than a reading of 1.7 mmol/L for men as well as for women.
Various reasons such as being overweight or obese, having poorly managed diabetes, having any kidney disease, suffering from hypothyroidism, eating a diet that is high in calories or having a lot of alcohol can cause the triglyceride levels in your body to build up.
How can you lower your triglyceride levels through a change in your diet?
You can lower your triglyceride levels by bringing about a change in your diet. Here are a few tips you should follow that can help bring down the levels and keep them under control.
1. Reduce the intake of saturated and trans fats:
Avoid eating fast foods, packaged foods, baked products sold commercially and even animal products, as these are high in saturated fats as well as trans fats.
2. Go for the healthier mono and poly unsaturated fats:
Some type of fats are good, and to get the same, you can start using olive oil or canola oil for your cooking, as these contain a good amount of poly and mono unsaturated fats.
3. Reduce your alcohol intake:
Alcohol has a lot of empty calories that can increase your triglyceride levels, so reducing your intake or quitting it completely from your diet can be a big help.
4. Have foods that are rich in fibre:
Foods that are rich in their fibre content, such as whole grain products will keep you feeling full for longer and will prevent you from overeating, which can also avoid you from eating foods that are high in calories, such as packaged and junk food.
What are the top 7 foods that lower triglycerides that you really should be adding to your diets?
Oatmeal is a type of whole grain food that is not enriched or bleached and contains a high amount of dietary fibre that will help to lower the triglyceride levels to a good extent. As a result, oatmeal will take a longer time to get digested by your body and will not cause a rise in your blood sugar levels. This also means that it will prevent your body from releasing any triglyceride in your blood and will not raise your triglyceride levels. Regularly consuming oatmeal will bring down your triglyceride levels to normal.
Eggplant is a good source of viscous fibre which is also known as dietary fibre or soluble fibre, and the viscous quality of this type of fibre helps to bring down your triglyceride levels.
Regularly including a mix of nuts in your diet, such as almonds, walnuts, pistachios, groundnuts, cashews and such can bring down your triglyceride levels by as much as 10 percent. All these nuts have very similar effects on bringing down the triglyceride levels. Eating these regularly can also help to bring down the levels of low density lipoprotein, which is also known as the bad cholesterol or LDL, and bringing down these levels will also help to lower the triglyceride levels in your bloodstream.
Till date, it is not clear how strawberries help to bring down the triglyceride levels in your blood, but scientists feel it is the pigment in the strawberries that gives it the red colour that could be responsible in lowering the triglyceride levels naturally. Strawberries contain a high amount of vitamin C and are also very low in their fat and calorie content. These are also very high in their fibre content, as well as manganese, folic acid, manganese, vitamin K, iodine and more. All these nutrients found in strawberries make them a good anti-inflammatory food which adds to the health of your heart.
Beans are also very high in their fibre content and will help to bring down your triglyceride levels as eating beans will slow down your digestion. This helps your body to absorb the nutrients better so that your body is able to replace the high fats and sugary items that will otherwise cause an increase in the triglyceride levels in your blood. Eating beans will keep you feeling full for longer and will also prevent you from eating junk food or processed foods, which are a leading cause of increasing your triglyceride levels.
6. Fish and fatty acids:
A lot of fish are high in their long chain omega 3 fatty acids that will help to lower the levels of triglycerides in your bloodstream. You should eat different types of foods especially cold water fish and fish rich in omega 3 such as salmon, tuna, mackerel, sardines, halibut and herring. Also, you can check with your doctor and see if you should take fish oil or fish oil supplements as this can significantly reduce the levels of triglycerides in your body.
7. Soy protein:
Soy contains high amounts of isoflavones which is a kind of plant compound and has a lot of benefits for your overall health, including your triglyceride levels. This can help to lower the LDL cholesterol levels in your body, which is the bad cholesterol and also reduces your blood triglyceride levels. Foods such as soy milk, soy beans, tofu and edamame are especially rich sources of soy protein.
3 foods you should avoid if you have high triglycerides
If you already have high triglycerides, avoid having the following:
While coconut is a very popular food these days, having it in high amounts is bad as it contains high amounts of saturated fats. Low fat coconut milk or flakes are a better choice, but speak to your doctor how much you can safely take.
2. Starchy vegetables:
Starchy vegetables such as peas and corn have high amounts of carbohydrates that can trigger a spike in your triglyceride levels.
3. Animal fats:
Animal fats contain some amount of trans fats most of which is artificially made by the manufacturers. You should especially avoid foods such as margarine, hot dogs, shortening and so on.
Speak to your doctor to understand what to eat and avoid and in what quantity.