25 Foods to Lower Triglycerides
Are you experiencing extremely high triglycerides symptoms and you want to know how to lower triglycerides naturally? Okay, in this article you will learn about the top 25 foods to lower triglycerides.
Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl.
Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol (Low-Density Lipoproteins or LDL) and low levels of good cholesterol (High-Density Lipoproteins or HDL). Include healthy foods to reduce triglycerides.
The preferred amount of different fats and substances in our daily diet:
- Omega-6 fatty acids account for 5% to 10% of your daily caloric intake.
- Saturated fats should make up no more than 5% or 6% of your daily calorie intake. 2,000 calories a day.
- Trans fats should not be more than 1 percent of daily calories intake.
Here are the top 25 foods list to know how to reduce triglycerides.
1. 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.
2. Cauliflower
Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.
3. Blueberries
Blueberries contain less sugar, and more fibre and are full of antioxidants. You can use it as a topping for oatmeal, yoghurt, or make a smoothie.
4. 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.
5. Bananas
Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium – an important mineral. Eating bananas can also give you relief from gastric problem. It does not make gas in the stomach quickly.
6. Strawberries
Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides?
7. 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.
8. 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.
9. Salmon
Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.
10. Sardines
You might not like the taste of this fish, but you can spice it up with your favourite condiments. It is a good source of omega-3 fatty acids, calcium and protein.
11. Olive oil
Olive oil is a good source of healthy fat and antioxidants. You can add it to your salads or use it while cooking your veggies.
12. Beans and Legumes
Beans and legumes are great sources of protein and fibre. There are various options available for legumes so you won’t get bored having them regularly.
13. Avocado
Avocado is a good source of good fat and fibre. Both fibre and good fat help regularise blood sugar levels and triglycerides levels.
14. Brown rice
A high carbohydrate diet can increase triglyceride levels, but brown rice helps decrease triglyceride levels. The American Heart Association recommends adding brown rice to your diet to control triglycerides.
15. Citrus fruits
Citrus fruits contain flavonoids and soluble fibres that increase the good cholesterol (HDL) and decrease triglycerides and bad cholesterol (LDL)
16. Nuts
Nuts contain monounsaturated fats, fibre and omega-three fatty acids that manage triglyceride levels.
17. Green beans
Green beans, also known as string beans, contain less sodium and more fibres that keep your heart healthy and control your triglyceride levels. You can blanch it or sauté it with some spices.
18. Low-fat dairy products
Low-fat dairy products such as milk and yoghurt help in managing triglycerides.
19. Quinoa
Quinoa is a gluten-free grain with high nutritional value and decreased triglyceride levels.
20. Barley
Barley is a grain that reduces bad cholesterol and triglycerides. It is rich in fibre, manganese, molybdenum, and selenium as a whole grain.
21. Arugula
Arugula is a vegetable that is low in carbohydrates, fat and calories. It is a good source of fibre and vitamin A and decreases triglycerides by blocking fat deposition in the liver and preventing the transportation of fat in the bloodstream.
22. Kale
You can include Kale in stews, soups, or sauté it with spices.
23. Brussels sprouts
Brussels sprouts are versatile vegetables that you can roast with a little olive oil or boil.
24. Raspberries
The juicy raspberries are high in antioxidants and low in fat; thus can be included in your triglyceride diet.
25. Grass-fed beef
Grass-fed beef contains omega-fatty acids and lowers triglyceride levels.
This article above expounds all you need to know about the top 25 foods to lower triglycerides.
Also Read: How to Lower Triglycerides