Triglycerides are known as a form of fat that are found in foods and in our body. The triglycerides levels affect on your cholesterol level directly, especially bad cholesterol because they are used by your liver to produce cholesterol. That is the reason you should keep your triglycerides levels low. Your triglycerides level is considered to be the normal level if they are below 150 mg/dL, and high level if they are over 200 mg/dL. The high triglycerides level can be the risk of many diseases such as diabetes, stroke, and heart problems. There are many ways to lower high triglycerides level including your healthy lifestyle and your diet.
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List Of Healthy Foods To Lower Triglycerides Levels You Should Know Well
A healthy diet and lifestyle are the first things you need to pay attention to if you want to reduce triglycerides and cholesterol in your body. They are even more important than using medicine to lower triglycerides levels. A healthy diet for lowering triglycerides means that you must keep your dietary intake of fat to 30 % of the total calories that you consume every day. Here is a list of healthy foods to lower triglycerides levels in your body including:
8. Egg Whites
9. Tree Nuts
The first food in the list of top healthy foods to lower triglycerides and cholesterol levels in your body is whole grains. Some foods such as breads, brown rice, basmati rice, pasta, cereals are the foods that are very rich in fiber, complex carbohydrates, and protein. These substances are very low in cholesterol, saturated fat, and total fat. You should have intake of 6 or more servings per day.
Most of fruits are the major sources of vitamins, beta-carotene, minerals that can help reduce high cholesterol levels. Eating 2 to 4 servings of fruits per day can help decrease LDL cholesterol. Some fruits are recommended including strawberries, grapes, citrus fruits, apples. These fruits are very high in pectin that useful for lowering triglycerides level. Especially, according to the USDA, pterostilbene in grape that has the same property as ciprofibrate can help reduce triglycerides. In addition, blueverries also have benefit of lowering triglycerides. There are also some fruits rich in alpha-lipoic acid including grapefruits, limes, tomatoes, oranges that can help to lower triglycerides.
Like fruits, vegetables are also good sources of vitamins, fiber, minerals that are effective in lowering the triglycerides levels, since then, decreasing the bad cholesterol level. Besides, they also rich in fiber & lipoic acid that are considered as the good substances for our health. Some vegetables are recommended to lower triglycerides levels including sweet potato, mushroom, potato, spinach, broccoli, tomato, and something like that. In particular, spinach is very rich in alpha-lipoic acid that can be effective in reducing triglycerides to 60 %.
Fatty fish is considered as a great source of omega-3 fatty acids that are good not only for your triglycerides level but also for your heart. They are halibut, mackerel, tuna, salmon, lake trout, and sardines. However, it is the best way to enjoy them is baked or grilled ones. Eat them at least 5 ounces per week to supply the adequate quantity of omega-3 for your body. If you don’t like fish, you can supplement fish oil to lower triglycerides and remember to ask your doctor for advice of its usage.
This is an ideal substitute for saturated fats to lower triglycerides. It also contains a lot of antioxidants that are very good for your health. In addition, this oil is very high in mono-saturated fat that can contribute to lower the triglycerides. Another benefit of olive oil is to reduce bad cholesterol, at the same time, maintain the good cholesterol level. But you should remember that it is rather high in calories. Hence, if you want to use this oil, you should plan to use properly to keep your healthy body and lower cholesterol level as well as trigycerides level. Olive oil can replace for butter and margarine, coconut oil that can lead to the decrease of triglycerides.
Flaxseed is also a great source of omega-3. It is proven that using flaxseed is very effective in reducing triglycerides level as well as bad cholesterol. Two tablespoons of flaxseed have about 133 % of omega-3 requirement per day. However, you had better grind it to help your body absorb well. In addition, flaxseed is also very rich in fiber that can help lower cholesterol and triglycerides.
Legumes and peas are very rich in protein and fiber that can substitute for the foods rich in cholesterol, saturated fat, total fat. They are used in many ways such as in nutritious, tasty, lower fat entrees. However, you only should eat about 5 ounces of plant protein source to get the good result.
Egg white is one of the healthy foods to lower triglycerides levels in your body because they don’t have cholesterol. Whole eggs should be replaced by egg whites in your diet if you want to reduce the triglycerides and cholesterol levels in your body.
Tree nuts are also in the list of healthy foods to lower triglycerides levels in your body very well. Moreover, eating nuts can help you avoid the cardiovascular risk. According to one study, eating about 67 grams of nuts per day can be useful for reducing triglycerides by 10 %. Tree nuts include hazelnut, pistachio, pine nut, walnut, almond, and some other nuts. You also should avoid eating these nuts too much because these nuts are very high in calories.
This is a great source of protein, vitamin D, phosphorus, calcium that are necessary for your body. Most of fat-free or low-fat dairy products with great sources of calcium and protein contain little or no saturated fat that become healthy foods to lower triglycerides levels.
Beans are very rich in fiber that are very useful for reducing triglycerides by slowing digestion and help our body absorb nutrients more effectively. High-fiber foods have great benefit of replacing the high-fat and sugary foods that can lead to the increase of triglycerides. In particular, soy protein and isoflavones in soy can help lower triglycerides by 12 % if you have a good diet with soy protein.
Lean meat and poultry are very high in protein and absorbable iron. At the same time, these are the great sources of zinc and vitamin B12 that help to keep iron in premenopausal women. In addition, poultry can be useful for minimizing the addition of saturated fat in your body that are good for reducing triglycerides and cholesterol level. You can enjoy 5 ounces per day of lean meat and poultry without worrying about increasing triglycerides level.
In general, all these healthy foods to lower triglycerides and cholesterol levels are so popular that you can add them in your diet easily. Besides your diet, you also should avoid smoking, alcohol like beer, liqueurs, hard liquor and all sugars like sugar, honey, molasses, energy drinks, candies, sweets, jams or something like this can lead to negative effects on your body. In addition, you also need to control the amount of carbohydrates in your body. A diet is rich in carbohydrates can lead to the increase of triglycerides as well as cholesterol levels.
Here are all things you must do to avoid and list of healthy foods to lower triglycerides levels in your body that are very effective if your triglycerides and cholesterol levels are high. All these foods are very useful for your heart and healthy lifestyle. If you have any idea or contribution to our topic, you can write your comment in the following part of this website. We are always glad to see your comments.
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