The Ultimate Triglycerides Diet: Foods to Lower Your Levels Naturally
The major type of lipid (body fat) found in the body is triglycerides. It is the most common type of fat that circulates in the blood and can be found in the human body. While triglycerides are necessary for your body to function optimally, high levels of triglycerides can be dangerous and lead to many diseases. The level of triglycerides in the body can be determined through a blood test. Optimal levels of triglycerides can help rev up the muscles of the body, generate heat and provide enough energy for the different functions of the body. But if the body doesn’t require much of it, then it is stored as fat. Made up of three fatty acid molecules and one glycerol molecule, triglycerides are those that people get when they consume certain foods.
A high level of triglycerides can be caused by a number of factors like consumption of foods high in fats and sugar, smoking, drinking alcohol, not exercising or getting body movement, and intake of certain medications. While these factors contribute to high levels of triglycerides, the food you consume is the main factor among all of these. Thus, making changes in your diet can significantly improve your triglyceride levels. In this blog, you learn about 25 such foods that can help you lower your triglyceride levels and adopt a proper triglyceride diet to live a healthier life.
5 Foods to Lower Triglycerides:
The following are some low triglyceride foods that you can include in your diet:
Oats: Whole grains like oats are one of the best low triglyceride foods that you can consume. Having oats over other breakfast foods with refined carbohydrates like bread, baked items, noodles or deserts can be beneficial to your overall health. Quick, easy to prepare, versatile and filling, oats are a good option for those looking to lower their triglyceride levels.
Cauliflower: Cauliflower is a vegetable that is rich in fibre. Fiber in foods can help lower triglyceride levels and also help keep one’s weight, blood sugar and blood pressure in check.
Soluble fiber in cauliflower can help trap fats by turning into a gel-like form in your digestive tract. This is another food to add in your lower triglyceride diet.
Blueberries: Similar to cauliflower, blueberries are among the low triglyceride foods as it is rich in fiber and low in sugar. You can have it as it is or include them in your smoothies or yogurt as a fresh and delightful addition!
Spinach: Another great fiber-rich one among the leafy greens is spinach. It is also rich in vitamins.
Bananas: Bananas are great to help regulate blood sugar levels and also aids in digestion. Studies have shown the effectiveness of bananas in helping lower triglyceride levels.
Strawberries: Strawberries help in regulating the insulin level in a person’s body. This can also be useful in regulating triglyceride levels.
Raspberries: You may include juicy raspberries in your triglyceride diet because they are low in fat and high in antioxidants.
Broccoli: Roast or boil it, add it to your foods to help lower triglyceride levels. Broccoli is another one among the green vegetables that are good for your health. It is rich in fiber and antioxidants and therefore it helps in detoxification.
Kale and Brussels Sprouts: Kale and Brussels sprouts can help decrease triglycerides since they are high in fiber and a part of the cruciferous vegetable family.
Cabbage: Apart from aiding in fat metabolism and improving liver health, this crunchy, leafy vegetable can be beneficial in lowering triglyceride levels.
Salmon and Sardines: The next among low triglyceride foods include fish like salmon, and sardines have omega-3 fatty acids that can help lower the levels of triglyceride.
Olive Oil: Olive oil has a good amount of healthy unsaturated fats and antioxidants. You can add a little bit of olive oil on top of your yogurt and consume it.
Beans and Legumes: Good sources of protein and fiber, beans and legumes help to manage triglyceride levels. Their variety and nutritional composition make them an essential component of a heart-healthy diet, providing a tasty and efficient method of decreasing triglycerides.
Avocado: The next one of the low triglyceride foods to include in your diet is avocado. It also has healthy fats and fiber and can help to lower triglyceride levels.
Brown Rice: Adding brown rice to your triglyceride diet can help manage your triglyceride levels.
Citrus Fruits: The next category of low triglyceride foods include citrus fruits like lemons, oranges, etc., can help reduce bad cholesterol and also lower triglyceride levels.
Nuts: Nuts like walnuts, almonds, cashews, pistachios, and peanuts are all good low triglyceride foods. But make sure you don’t consume it in excess, or else it can lead to an excess of fats in your body.
Green Beans: Another set of low glyceride foods are green beans, which are good sources of fiber and also have less sodium. Consuming green beans can help keep your heart healthy, while controlling triglyceride levels.
Low-fat Dairy Products, Quinoa and Barley: Low-fat dairy products are low triglyceride foods. Products like milk and yogurt can help manage triglycerides. Quinoa and barley are other foods that you can consume.
Arugula: Arugula stops the deposition of fats. This can help avoid the accumulation of triglycerides.
FAQs
- What is the best drink to lower triglycerides?
Green tea, lemon water, unsweetened black tea or any herbal tea are all drinks that can be good to lower triglycerides.
- What foods raise triglycerides the most?
Drinks and foods high in artificial sugars and sweeteners, refined carbohydrates, saturated fats are all harmful for your health. Alcohol, highly processed meats like sausages and dairy products that are high in fats should be avoided to lower triglyceride levels.
- How is triglyceride level measured?
Triglyceride levels are measured through a blood test called a lipid panel.
