24 Foods That Help Reduce Triglyceride Levels Within 7 Days
Triglycerides , the most common type of fat in the human body, play a crucial role in metabolism and energy storage. They are made up of a combination of glycerol and three fatty acids and serve as a major source of energy. They can be obtained from the foods we eat or the body can create them on its own. Normally, triglyceride levels should be less than 150 milligrams per deciliter.
When you have too many triglycerides, also known as “hypertriglyceridemia,” these fats start to accumulate in various parts of your body, such as your belly, hips, and arms. In addition to causing obesity, high triglyceride levels have been linked to heart disease, especially in people with high levels of “bad” cholesterol (low-density lipoproteins or LDL) and low levels of “good แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ” cholesterol (high-density lipoproteins or HDL). This is because high triglycerides can lead to a build-up of fatty deposits in your artery walls, increasing your risk of heart disease and stroke. Here are 24 Foods That Can Help Lower Triglyceride Levels.
24 Foods That Help Lower Triglyceride Levels
Oats: Oats are rich in dietary fiber. High-fiber foods take longer to digest, which helps prevent spikes in blood sugar levels and reduces the release of triglycerides, an important part of a diet for those with high triglyceride levels.
Cauliflower: Cauliflower is rich in fiber and low in carbohydrates, so it can be added freely to your diet.
Blueberries: Blueberries are low in sugar, high in fiber, and packed with antioxidants. You can use them as a topping for oatmeal, yogurt, or smoothies.
Spinach: Spinach is a good source of vitamins and is also considered a triglyceride-lowering food. You can add it to stews, salads, and omelets.
Bananas: Bananas can be a great alternative to satisfy your sugar cravings and they also contain potassium, an important mineral. Eating bananas can also help relieve stomach problems as they do not cause gas in the stomach as quickly.
Strawberries: Many people love strawberries for their taste, but did you know they are also nutritious and can lower triglycerides?
Broccoli: Broccoli is another green vegetable that can lower triglyceride levels. You can eat it simply by roasting it or adding it to soups.
Cabbage: It belongs to the cruciferous vegetable family and helps lower triglycerides and is rich in vitamin K. You can stir fry it with a little spice and enjoy a delicious and nutritious meal.
Salmon: Salmon is a fish rich in omega-3 fats, helps manage triglycerides, and is an excellent source of protein.
Sardines: You may not like the taste of this fish, but you can season it with your favorite seasonings. It is a good source of omega-3 fatty acids, calcium, and protein.
Olive Oil: Olive oil is a great source of healthy fats and antioxidants. You can add it to your salads or use it to season your vegetables.
Beans and legumes: Beans and legumes are a good source of protein and fiber. There are many options for legumes, so you won’t get bored eating them regularly.
Avocado: Avocado is a good source of healthy fats and dietary fiber. Both dietary fiber and healthy fats help control blood sugar and triglyceride levels.
Brown rice: High-carb foods can raise triglyceride levels, but brown rice helps lower triglyceride levels. The American Heart Association recommends adding brown rice to your diet to control triglycerides.
Citrus fruits: Citrus fruits contain flavonoids and soluble dietary fiber, which help increase good cholesterol (HDL) and reduce triglycerides and bad cholesterol (LDL).
Nuts: Nuts contain monounsaturated fats, dietary fiber, and omega-3 fatty acids that help manage triglyceride levels.
Green beans: Green beans are lower in sodium and higher in fiber, which helps keep your heart healthy and controls triglyceride levels. You can blanch them or stir-fry them with some spices.
Low-fat dairy products: Low-fat dairy products, such as milk and yogurt, help manage triglycerides.
Quinoa: Quinoa is a nutritious, gluten-free grain that helps lower triglyceride levels.
Barley: Barley is a whole grain that helps lower bad cholesterol and triglycerides. It is rich in dietary fiber, manganese, molybdenum, and selenium as a whole grain.
Rocket: Rocket is a vegetable that is low in carbohydrates, fat and calories. It is a good source of dietary fiber and vitamin A and helps lower triglycerides by inhibiting fat accumulation in the liver and preventing the transport of fat in the bloodstream.
Kale: You can add kale to stews, soups, or stir-fries with spices.
Brussels sprouts: Brussels sprouts are a versatile vegetable that you can grill with a little olive oil or boil.
Raspberries: Juicy raspberries are high in antioxidants and low in fat, making them a good choice for those with high triglyceride levels.